Hi all,

Welcome to week ELEVEN of this cycle! This week we’re re-testing the movements we worked on during the hypertrophy training we did in the first half of this cycle. On Day 1 we are re-testing our Strict Press, checking in and seeing what progress we made throughout the duration of the cycle. Same holds with Back Squats on Day 5. Use this week (and next) to log weights and celebrate your hard work and progress! We’ll re-test different movements next week, and then use the final week of the cycle (week 13) to deload and reload for a new cycle starting on December 1st! First thing’s first: this week.

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • PVC Pass Throughs

  • Scapular Pull-ups

  • Thread the Needle

  • Deadbugs

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

  • 10 Thoracic Twists (5 per side)

  • 10 Banded Pull-aparts

  • 10 Unweighted Windmills (5 per side)

  • :30 Jumping Jacks

• Strength (Hypertrophy)

  • In 16 minutes, 4-5 rounds

    • Bodyweight Only

      • 10 Push-ups (incline or from toes)

      • 10 Inverted Rows (sub. with towel rows)

    • DB Only

      • 6 Double DB Seated Strict Press

      • 6-8 Banded Pull-ups

    • Full Equipment

      • Barbell Strict Press - build to a heavy 6

      • 6 Pull-ups (Banded Pull-ups or Strict Pull-ups)

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

• Metcon

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

    • Bodyweight Only

      • 10 Burpees (half burpees or full burpees)

      • 20 Mountain Climbers (Left + Right = 1)

      • 10 Sit-ups

    • DB Only

      • 12 Double DB Push Press

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

      • 10 V-ups

    • Full Equipment

      • 12 Barbell Push Press

      • 12 HEAVY Single DB Hang Power Cleans (6 per side)

      • 12 Toes-to-Bar

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

• Recovery

  • Foam Roll Triceps - 1 min. per side

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

  • Banded Lat Stretch - 1.5 min. per side

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

Day 2

• Mobility / Range of Motion Development

  • Adductor Rockbacks

  • Low Runner’s Lunge

  • Passive Deep Squat Hold

  • Foam Roller Overhead Extensions

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

  • 4 Inchworm + Push-up

  • 10 Single Leg Glute Bridges (5 per side)

  • 10 Air Squats

  • 150m Run

• Capacity

  • In 30 Minutes, aim for 6 rounds

    • Bodyweight Only

      • 12 Unweighted Single Leg Romanian Deadlifts (6 per side)

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

      • :20 Side Plank (switch halfway)

      • 50' Bear Crawl + 50' Reverse Bear Crawl

      • 50’ Crab Walk

      • 10 Plank Ups (Left + Right = 1)

    • DB Only

      • 12 Double DB Suitcase Deadlifts

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

      • :30 Side Plank (switch halfway)

      • 8 Single DB Snatch (4 per side)

      • 100’ Double DB Farmer’s Carry

      • 10 Jackknives (Left + Right = 1)

    • Full Equipment

      • 10 Barbell Conventional Deadlifts

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

      • :40 Side Plank (switch halfway)

      • 16 Barbell Half-Kneeling Landmine Press (8 per side)

      • 100’ Double KB Farmer’s Carry

      • 6 Strict Toes-to-Bar

  • Log a checkmark if you completed 6 rounds in the allotted time, adding weights and variations chosen in the notes.

• Recovery

  • Foam Roll Hamstrings - 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

  • Sleeper Stretch

  • Reverse Snow Angels

  • Thread the Needle

  • Scorpions

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

  • 10 Scapular Push-ups

  • 10 Hollow Rocks

  • 10 Deadbugs (5 per side)

  • :30 Jumping Jacks

• Strength

  • In 18 Minutes, 4-5 rounds

    • Bodyweight Only

      • 12-15 Push-ups (incline or from toes)

      • :30 Handstand Hold (sub. with Forearm Plank Hold)

    • DB Only

      • 12-15 Double DB Bench Press

      • :20 Hollow Hold

    • Full Equipment

      • 10 Barbell Bench Press

      • :20 L-sit

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

• Metcon

  • 4RFT (Four Rounds For Time)

    • Bodyweight Only

      • 20 Mountain Climbers (Left + Right = 1)

      • 10 Ring Rows (or towel rows)

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

      • 200m Run

    • DB Only

      • 10 Burpees (half burpees or full burpees)

      • 14 Double DB Push Press

      • 20 Unweighted Russian Twists (Left + Right = 1)

      • 300m Run

    • Full Equipment

      • 10 Wall Balls

      • 10 Barbell Push Press

      • 10 Half Kneeling Rotational Ball Slams (5 per side)

      • 400m Run

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

• Recovery

  • Orb Roll Pec - 1 min. per side

  • Banded Lat Stretch - 1.5 min. per side

  • Foam Roller Chest Opener - 1.5 min.

  • Couch Stretch - 2 min. per side

Day 5

• Mobility / Range of Motion Development

  • World’s Greatest Stretch

  • Elbow Punches

  • PVC Kang Squats

  • Deep Squat + Arm Rotation

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

  • 12 Plank Shoulder Taps (Left = Right = 1)

  • 9 Jumping Squats

  • 6 Cossack Squats (3 per side) (assisted or unassisted)

  • :30 Jump Rope Single Unders

• Strength

  • In 18 Minutes, 6 rounds

    • Bodyweight Only

      • 10 Tempo Air Squats (3-sec descent) + 8 Jumping Squats

      • :30 Wall Sit

    • DB Only

      • 10 Double DB Front Squats

      • :30 Forearm Plank Hold

    • Full Equipment

      • Barbell Back Squats - build to heavy 4

      • :40 Double KB Front Rack Hold

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

• Metcon

  • Four, 4-minute Rounds for Time

  • *CALLOUT: On a running clock, starting at 0:00 and every 4:00 thereafter, complete the following. Log time for each of the rounds and add them together at the end for your total score.

    • Bodyweight Only

      • 20 Air Squats

      • 10 Sit-ups

      • 40 Plank Jacks

    • DB Only

      • 12 Single DB Goblet Squats

      • 10 Scissor Kicks (Left + Right = 1)

      • 20 Single DB Thrusters (10 per side)

    • Full Equipment

      • 12 Double KB Front Rack Reverse Lunges (6 per side)

      • 10 Jackknives (Left + Right = 1)

      • 250m Row

  • Log total accumulated working time, adding weights and variations chosen in the notes.

• Recovery

  • Foam Roll Quads - 1 min. per side

  • Foam Roll Glutes - 1 min. per side

  • Banded Quad Stretch - 1.5 min. per side

  • Banded Pigeon Stretch - 1.5 min. per side

Day 6

• Mobility / Range of Motion Development

  • Wring the Towel

  • PVC Leg Swings

  • Thread the Needle

  • World’s Greatest Stretch + Hamstring Stretch 

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

  • 4 Up Dog / Down Dog + Push-up

  • 10 Unweighted Walking Lunges (5 per side)

  • 24 Mountain Climbers (Left + Right = 1)

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

• Capacity

  • AMRAP32 (As Many Rounds and Reps as Possible in 32 Minutes)

    • Bodyweight Only

      • 50’ Bear Crawl

      • 12 Burpees (half burpees or full burpees)

      • 30 Air Squats

      • 12 Sit-ups

    • DB Only

      • 100’ Single DB Overhead Carry (switch halfway)

      • 10 Double DB Hang Power Cleans

      • 12 Single DB Strict Press (6 per side)

      • 20 Jackknives (Left + Right = 1)

    • Full Equipment

      • 100’ Double KB Front Rack Carry

      • 10 Barbell Power Cleans

      • 12 Barbell Push Jerks

      • 20 Single Leg Toes-to-Bar (10 per side)

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

• Recovery

  • Foam Roll Hamstrings - 1 min. per side

  • Orb Roll Glutes - 1 min. per side

  • Seated Forward Fold - 2 min.

  • Legs up the Wall - 4 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!