Hi all,

Welcome to week NINE of this cycle! Sumo deadlifts this week! Make sure those feet are wider than shoulder width, the chest is proud (more so than conventional deadlifts), and your grip is narrow.

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • 90/90 Shinboxes

  • Sleeper Stretch

  • Active Bar Hang

  • Scorpions

• Warm-up - 5 minutes, continue to cycle through…

  • 8 Inverted Rows

  • 8 Push-ups (incline or from toes)

  • 16 Plank Shoulder Taps (Left + Right = 1)

  • 20 Jump Rope Single Unders (sub. with Jumping Jacks)

• Strength (Hypertrophy)

  • In 16 minutes, 4 rounds

    • Bodyweight Only

      • 10 Push-ups (incline or from toes)

      • 10 Inverted Rows (sub. with towel rows)

      • :20 Tuck Hold

    • DB Only

      • 15 Double DB Bench Press

      • 12 Double DB Pendlay Rows

      • :20 Hollow Hold

    • Full Equipment

      • 10 Barbell Bench Press 

      • 8-10 Pull-ups (Banded Pull-ups or Strict Pull-ups)

      • :20 L-Sit Hold

  • Log the weight of the heaviest successful, unbroken set of Bench Press

• Metcon

  • AMRAP10 (As Many Rounds and Reps as Possible in 10 Minutes)

    • Bodyweight Only

      • 10 Burpees (half burpees or full burpees)

      • 10 Ring Rows (sub. with 15 towel rows)

      • 20 Mountain Climbers (Left + Right = 1)

      • 10 Sit-ups

    • DB Only

      • 10 Burpees (half burpees or full burpees)

      • 14 Double DB Push Press

      • 20 Single DB Russian Twists (10 per side)

      • 12 V-ups

    • Full Equipment

      • 14 Barbell Push Press

      • 10 Chest-to-Bar Pull-ups (sub. with kipping pull-ups)

      • 16 Half Kneeling Rotational Ball Slams (8 per side)

      • 12 Toes-to-Bar

  • Log total rounds and reps completed in allotted time, adding weights and variations chosen in the notes.

• Recovery

  • LAX Ball Smash T-spine - 1.5 min. per side

  • Foam Roll Triceps - 1 min. per side

  • Child’s Pose with Lat Stretch -1.5 min. per side

  • Feet Elevated Figure Four Stretch - 1.5 min. per side

Day 2

• Mobility / Range of Motion Development

  • Passive Deep Squat Hold

  • Deep Runner's Lunge

  • Patrick Step Up

  • Active Straight Leg Raise (ASLR)

• Warm-up - 5 minutes, continue to cycle through…

  • 10 Single DB Goblet Squats (sub. with. 15 Air Squats)

  • 12 Lateral Lunges (6 per side)

  • :30 Double Leg Glute Bridges

  • 20 Jumping Jacks

• Strength

  • In 20 Minutes, aim for 7-8 rounds

    • Bodyweight Only

      • 12 Tempo Split Squats (6 per side)

      • 12 Unweighted Box Step-ups (6 per side) (sub. with 12 Unweighted Reverse Lunges (6 per side))

      • :20 Side Plank (switch halfway)

    • DB Only

      • 12 Single DB Goblet Tempo Split Squats (6 per side)

      • 12 Single DB Weighted Box Step-ups (6 per side)

      • :30 Side Plank (switch halfway)

    • Full Equipment

      • 12 Double DB Front Rack Bulgarian Split Squats (6 per side)

      • 12 Double DB Weighted Box Step-ups (6 per side)

      • :40 Side Plank (switch halfway)

  • Log the weight of the heaviest successful, unbroken set of split squats.

• Metcon

  • 7RFT (Seven Rounds For Time)

    • Bodyweight Only

      • 10 Air Squats

      • 8 Jumping Lunges (4 per side)

      • 10 Sit-ups

    • DB Only

      • 10 Single DB Goblet Squats

      • 8 Burpee Box Jumps

      • 10 No-Arm Sit-ups

    • Full Equipment

      • 10 Barbell Front Squats

      • 8 Box Jump Overs

      • 10 Sit-ups with Weight Overhead

  • Log time it took to complete all rounds and reps, adding weights and variations chosen in the notes.

• Recovery

  • Foam Roll Quads - 1 min. per side

  • Orb Roll Glutes - 1 min. per side

  • Banded Hamstring Flossing - 1.5 min. per side

  • Banded Supine Crossbody Stretch - 1.5 min. per side

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!

Day 4

• Mobility / Range of Motion Development

  • Up Dog/Down Dog

  • Elbow Punches

  • Thoracic Twist

  • World’s Greatest Stretch

• Warm-up - 5 minutes, continue to cycle through…

  • 4 Inchworm + Push-up

  • 8 Double DB Gorilla Rows (8 per side) (sub. with 8 Ring Rows)

  • :20 Pike Hold

  • 20 Lateral Hops over a Target (20 per side)

• Metcon

  • 3RFT (Three Rounds for Time)

    • Bodyweight Only

      • 8 Burpees (half burpees or full burpees)

      • 32 Air Squats

      • 16 Push-ups (incline or from toes)

      • 250m Run

    • DB Only

      • 10 Double DB Push Press

      • 16 Double DB Front Rack Forward Lunges (8 per side)

      • 10 Hand Release Push-ups (sub. with with 2-3 Wall Walks)

      • 400m Run

    • Full Equipment

      • 10 Barbell Push Press

      • 12 Barbell Front Rack Forward Lunges (6 per side)

      • 5-7 Handstand Push-ups (sub. with 3-4 HSPU Eccentrics)

      • 400m Run

  • Log the total time it took to complete all rounds and reps

• Strength

  • For quality (Three Rounds For Time)

    • Bodyweight Only

      • :30 Handstand Hold or Pike Hold

      • 8 Push-ups (incline or from toes) with :02 Pause at Bottom

      • 20 Scissor Kicks (Left + Right =1)

    • DB Only

      • :30 Pike Hold or Double DB Overhead Hold

      • 8 Double DB Z-Press

      • 20 Scissor Kicks (Left + Right =1)

    • Full Equipment

      • :30 Handstand Hold

      • 6-8 Strict Handstand Push-ups

      • 8-10 Strict Pull-ups

      • 20 Scissor Kicks (Left + Right =1)

  • Log total rounds and reps completed, adding weights and variations chosen in the notes. This section is NOT for time.

• Recovery

  • Child’s Pose with Lat Stretch - 1.5 min. per side

  • Foam Roll Upper Back - 1 min. per side

  • Wall Chest Opener - 1.5 min. per side

  • Standing Calf Stretch - 1 min. per side

Day 5

• Mobility / Range of Motion Development

  • Adductor Rockbacks

  • Deadbugs

  • Cossack Squats (Assisted or Unassisted)

  • PVC Kang Squats

• Warm-up - 5 minutes, continue to cycle through…

  • 10 Double Leg Glute Bridges

  • 5 Unweighted Good Mornings

  • :30 Plank Shoulder Taps

  • 20 Jumping Jacks

• Strength

  • 4 Rounds (Four Rounds for Quality)

    • Bodyweight Only

      • 16 Single Leg Glute Bridges (8 per side)

      • 10 Scissor Kicks (Left + Right = 1)

    • DB Only

      • 10 Single DB Sumo Deadlifts

      • 10 Scissor Kicks (Left + Right = 1)

    • Full Equipment

      • 8 Barbell Sumo Deadlifts

      • 10 Scissor Kicks (Left + Right = 1)

  • Log the weight of the heaviest successful, unbroken deadlifts.

• Metcon

  • AMRAP20 (As Many Rounds and Reps as Possible in 20 Minutes)

    • Bodyweight Only

      • 6 Burpee Broad Jumps (sub. with full burpees or half burpees)

      • 20 Plank Shoulder Taps (Left + Right = 1)

      • 20 Sit-ups

      • 50’ Bear Crawl

    • DB Only

      • 8 Alt Single DB Devil’s Press (4 per side)

      • 20 Jackknives (10 per side )

      • :30 Single DB Front Rack Hold (switch halfway)

    • Full Equipment

      • 6 Barbell Hang Power Cleans

      • 15 V-ups

      • 50’ Double KB Front Rack Carry

  • Log total rounds and reps achieved in allotted time, adding weights and variations chosen in allotted time.

• Recovery

  • Foam Roll Glutes - 1 min. per side

  • Foam Roll Hamstrings - 1.5 min. per side

  • Seated Forward Fold - 2 min. total

  • Child’s Pose with Thread the Needle - 1.5 min per side

Day 6

• Mobility / Range of Motion Development

  • Reverse Snow Angels 

  • PVC Around the Worlds

  • Thread the Needle

  • Wring the Towel

• Warm-up - 5 minutes, continue to cycle through…

  • 8 Single DB Pull-Throughs (4 per side)

  • 4 Inchworm + Push-up

  • 8 Half Burpees

  • 16 Air Squats

• Capacity

  • EMOM36 (Every Minute on the Minute for 36 Minutes)

    • Bodyweight Only

      • Min 1: 12 Plank-ups (Left + Right = 1)

      • Min 2: 20 Mountain Climbers (Left + Right = 1)

      • Min 3: 10 Plank Shoulder Taps (Left + Right = 1)

      • Min 4: 12 Burpees (half burpees or full burpees)

      • Min 5: 100’ Bear Crawl

      • Min 6: Rest

    • DB Only

      • Min 1: 10 Double DB Push Press

      • Min 2: 12 Alt Single DB Devil’s Press (6 per side)

      • Min 3: :40 Double DB Overhead Hold

      • Min 4: 8 Double DB Thrusters

      • Min 5: 100’ Double DB Front Rack Carry

      • Min 6: Rest

    • Full Equipment

      • Min 1: 10 Barbell Push Press

      • Min 2: 9/12 Cal Bike

      • Min 3: :40 Double DB Overhead Hold

      • Min 4: 8 Barbell Thrusters 

      • Min 5: 100’ Double KB Front Rack Carry

      • Min 6: Rest

  • Log a checkmark if you completed all rounds and reps, adding variations and weight chosen in the notes.

• Recovery

  • Foam Roll Hamstrings - 1.5 min. per side

  • Banded Active Straight Leg Raise - 1.5 min. per side

  • Wide Legs up the Wall - 2 min.

  • Foam Roller Chest Opener - 2 min.

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!