Hi all,

Welcome to week TEN of this cycle! This week builds directly on the foundation from Week 9 and also closely mirrors WEEK 5. Highlights include 1¾ Conventional Deadlifts early in the week (repeat of Week 5) and Overhead Squats later in the week (Upgrade from Week 5’s Front and Back Squats). This overhead squat upgrade is meant to challenge stability, mobility, and total-body control in the full equipment track.

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • Banded Hamstring Flossing

  • Scorpions

  • Adductor Rockbacks

  • Foam Roller Overhead Extension

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

  • 5 Unweighted Windmills (5 per side)

  • 5 Wide Legged Good Mornings

  • 10 Double Leg Glute Bridges

  • :30 Jump Rope Single Unders

• Strength (Hypertrophy)

  • In 20 minutes, 5 rounds

    • Bodyweight Only

      • 12 Tempo Single Leg Romanian Deadlifts (3-second descent) (6 per side)

      • 8 Push-ups (incline or from toes)

    • DB Only

      • 6 Double DB Suitcase 1¾ Deadlifts

      • 6 Double DB Floor Press

    • Full Equipment

      • 6 Barbell Conventional 1¾ Deadlifts

      • 6 Double DB Alt. Bench Press (6 per side)

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

• Metcon

  • AMRAP12 (As Many Rounds and Reps as Possible in 12 Minutes)

  • *CALLOUT: 4 Rounds of 2:00 Work / 1:00 Active Recovery. Count total reps of the work, pick up where you left off at the start of each subsequent round.

    • Bodyweight Only

      • 8 Burpees (half burpees or full burpees)

      • 10 Single Leg Glute Bridges (5 per side)

      • Active Recovery: 10 Lateral Arm Raises

    • DB Only

      • 10 Double DB Push Press

      • 10 Double DB Suitcase Deadlifts

      • Active Recovery: 10 Double DB Hammer Curls

    • Full Equipment

      • 10 Single KB Hang Snatches (5 per side)

      • 10 Barbell Conventional Deadlifts

      • Active Recovery: Banded Half-Kneeling Pallof Press (switch halfway)

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

• Recovery

  • Foam Roll Hamstrings - 1.5 min. per side

  • Foam Roll Glutes - 1 min. per side

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

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

Day 2

• Mobility / Range of Motion Development

  • Arm Circles

  • Reverse Snow Angels

  • Thread the Needle

  • PVC Around the Worlds

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

  • 5 Single DB “On-End” Strict Press (5 per side)

  • 5 Bird Dogs (5 per side)

  • :20 Pike Hold

  • :20 Jump Rope Single Unders

• Capacity

  • In 35 Minutes, aim for 7-8 rounds

    • Bodyweight Only

      • :30 Pike Hold (sub. with Hand Plank Hold)

      • 10 Inverted Rows (sub. with towel rows)

      • 8 Tempo Push-ups (incline or from toes)

      • :20 Hollow Hold

    • DB Only

      • 20 Single DB Half Kneeling Strict Press (10 per side)

      • 20 Single DB Pull-Throughs (10 per side)

      • 20 Single DB Windmills (10 per side)

      • 20 Hollow Rocks

    • Full Equipment

      • 8 Barbell Strict Press

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

      • 6 Single KB Turkish Get-ups (3 per side)

      • 30 Hollow Rocks

  • Log the weight of the heaviest successful, unbroken set of Strict Press.

• Recovery

  • Foam Roll Lats - 1 min. per side

  • Orb Roll Pecs - 1.5 min. per side

  • Banded Lat Stretch - 1.5 min. per side

  • Door Frame Chest Opener - 1 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

  • Banded Ankle Distractions

  • Rig-Assisted Deep Squat Hold

  • World’s Greatest Stretch

  • PVC Pass Throughs

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

  • 15 Air Squats

  • 8 Unweighted Reverse Lunges (4 per side)

  • 8 Unweighted Windmills (4 per side)

  • :30 Jumping Jacks

• Strength

  • E3MOM18 (Every Three Minutes on the Minute for 18 Minutes)

    • Bodyweight Only

      • 12 Tempo Air Squats (3-sec descent)

      • :30 Wall Sit

    • DB Only

      • 8 Tempo Double DB Front Squats (3-sec descent)

      • :30 Single DB Goblet Deep Squat Hold

    • Full Equipment

      • 8 Tempo Barbell Overhead Squats (3-sec descent)

      • :30 Double KB Front Rack Hold

  • Log the weight of the heaviest successful, unbroken set of Squats.

• Metcon

  • 3RFT (Three Rounds For Time)

    • Bodyweight Only

      • 20 Unweighted Reverse Lunges (10 per side)

      • 20 Mountain Climbers (Left + Right = 1)

      • 40 Jump Rope Single Unders

    • DB Only

      • 20 Single DB Goblet Reverse Lunges (10 per side)

      • 10 Double DB Push Press

      • 60 Jump Rope Single Unders

    • Full Equipment

      • 20 Double KB Suitcase Reverse Lunges (10 per side)

      • 10 Barbell Push Press

      • 60 Jump Rope Double Unders

  • 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

  • Foam Roll Glutes - 1 min. per side

  • Couch Stretch - 1.5 min. per side

  • Banded Pigeon Stretch - 1.5 min. per side

Day 5

• Mobility / Range of Motion Development

  • Reverse Snow Angels

  • Sleeper Stretch

  • Banded Lat Stretch from Rig

  • Wrist Circles

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

  • 6 Inchworm + Push-up

  • 8 Jumping Squats (sub. with Jumping Jacks)

  • 8 Inverted Rows (sub. with towel rows)

  • :20 Hollow Hold

• Strength

  • In 20 Minutes, 5 Rounds

    • Bodyweight Only

      • 10 Inverted Rows (sub. with towel rows)

      • 6-8 Tempo Dips from Chair (3-sec descent)

    • DB Only

      • 8 Double DB Bent Over Rows

      • 6-8 Tempo Box Dips (3-sec descent)

    • Full Equipment

      • 8 Barbell Bent Over Rows

      • 6-8 Tempo Ring Dips (3-sec descent) (banded or strict)

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

• Metcon

  • AMRAP15 (As Many Rounds and Reps as Possible in 15 Minutes)

    • Bodyweight Only

      • 10 Burpees (half burpees or full burpees)

      • 15 Sit-ups

      • 50’ Crab Walk

    • DB Only

      • 15 Single DB Swings

      • 12 V-ups

      • 100’ Single DB Farmer’s Carry (switch halfway)

    • Full Equipment

      • 15 American KB Swings

      • 12 Toes to Bar

      • 100’ Double KB Farmer’s Carry

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

• Recovery

  • Foam Roll Hamstrings - 1 min. per side

  • Foam Roll Glutes - 1 min. per side

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

  • Seated Forward Fold - 2 min. total

Day 6

• Mobility / Range of Motion Development

  • Cat / Cow

  • Deep Squat + Arm Rotation

  • Boot Strappers

  • Wring the Towel

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

  • 4 Inchworm + Push-up

  • 8 Unweighted Windmills (4 per side)

  • 12 Hollow Rocks

  • 24 Lateral Hops over line (Left + Right = 1)

• Capacity

  • For Time (Break-up reps as you wish, capped at 30 Minutes)

    • Bodyweight Only

      • 50 reps of 50’ Shuttle Sprints

      • 100 Jumping Lunges (sub. with Unweighted Reverse Lunges) (Left + Right = 1)

      • 150 Jackknives (sub. with Reverse Jackknives) (Left + Right = 1)

      • 200 Mountain Climbers (Left + Right = 1)

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

    • DB Only

      • 50 reps of 50’ Shuttle Sprints

      • 100 Single DB Thrusters (50 per side)

      • 150 Jackknives (sub. with Reverse Jackknives) (Left + Right = 1)

      • 150 Single DB Push Press (75 per side)

      • 100 Alt. Single DB Burpee + Squat Clean (50 per side)

    • Full Equipment

      • 50 reps of 50’ Shuttle Sprints

      • 250 Wall Balls

      • 200 Single Leg Toes to Bar (100 per side)

      • 150 Single DB Push Jerk (75 per side)

      • 100 Alt. Single DB Burpee + Squat Clean (50 per side)

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

• Recovery

  • Foam Roll Adductors - 1 min. per side

  • Foam Roll Quads + IT Band - 1 min. per side

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

  • Couch Stretch - 1.5 min. per side

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!