Hi all,

Welcome to week TWELVE of this cycle! Again this week, we’re re-testing movements we worked on during the hypertrophy training we did in the first half of this cycle.

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • Active Bar Hang

  • Banded Lat Stretch

  • PVC Pass Throughs

  • Reverse Snow Angels

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

  • 10 Inverted Rows (sub. with towel rows)

  • 6 Push-ups (incline or from toes)

  • 10 Banded Pull-aparts

  • :30 Jumping Jacks

• Strength (Hypertrophy)

  • E2MOM16 (Every Two Minutes on the Minute for 16 Minutes)

    • Bodyweight Only

      • 8-10 Inverted Rows (sub. with towel rows)

    • DB Only

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

        • Sub. with 6 Single DB Tripod Rows (6 per side)

    • Full Equipment

      • 2 Pull-ups Strict Pull-ups (or Weighted Pull-ups)

  • Log the weight of the heaviest successful, unbroken set of Pull-ups (or log the thinnest band you used if band assisted)

• Metcon

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

    • Bodyweight Only

      • 8 Burpees (half burpees or full burpees)

      • 20 Plank Jacks

      • 8 Forward Lunges (8 per side)

    • DB Only

      • 10 Burpees (half burpees or full burpees)

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

      • 10 Single DB Goblet Forward Lunges (10 per side)

    • Full Equipment

      • 10 Single DB Devil’s Press (5 per side)

      • 8 Kipping Pull-ups

      • 10 Light Barbell Front Rack Forward Lunges (10 per side)

  • 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 Lats - 1 min per side

  • Banded Cross Body Lat Stretch - 1.5 min per side

  • Feet Elevated Figure Four Stretch - 1.5 min per side

Day 2

• Mobility / Range of Motion Development

  • Adductor Rockbacks

  • Passive Deep Squat Hold

  • PVC Kang Squats

  • Banded Ankle Distractions

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

  • 15 Air Squats

  • 10 Forward Lunges (5 per side)

  • 10 Single Leg Glute Bridges (5 per side)

  • 150m Run

• Capacity

  • In 30 Minutes, aim for 6 rounds

    • Bodyweight Only

      • 10 Jumping Squats

      • 20 (10 per side)

      • :30 Plank Shoulder Taps (Left + Right = 1)

      • 20 Jackknives (10 per side)

      • 100m Run (sub. with :40 Jump Rope Single Unders)

    • DB Only

      • 12 Single DB Goblet Squats

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

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

      • 12 Leg Lifts (weight overhead optional)

      • 150m Run (sub. with :40 Double DB Front Rack March In Place)

    • Full Equipment

      • 10 Barbell Front Squats 

      • 12 Box Jumps

      • 100’ Double KB Farmer’s Carry

      • 12 Toes-to-Bar (sub. with Kipping Hanging Knee Raises)

      • 10 cal Row (sub. with 10 cal Bike)

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

• Recovery

  • Orb Roll Glutes - 1 min. per side

  • Foam Roll Quads - 1 min. per side

  • Couch Stretch - 1.5 min. per side

  • Banded Supine Leg Extensions - 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

  • Banded Active Straight Leg Raise

  • Low Runner’s Lunge

  • PVC Leg Swings

  • World’s Greatest Stretch

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

  • 6 Inchworm + Push-up

  • 8 Wide Legged Good Mornings

  • 10 Unweighted Windmills (5 per side)

  • :30 Jumping Jacks

• Strength

  • In 17 Minutes, 6-7 rounds

    • Bodyweight Only

      • 12 Unweighted Single Leg RDLs (6 per side)

    • DB Only

      • 8 Double DB Suitcase Deadlifts

    • Full Equipment

      • 6 Barbell Conventional Deadlifts

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

• Metcon

  • 3RFT (Three Rounds For Time)

    • Bodyweight Only

      • 6 Push-ups (incline or from toes)

      • 12 Sit-ups

      • 6 Push-ups (incline or from toes)

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

    • DB Only

      • 8 Push-ups (incline or from toes)

      • 16 Sit-ups

      • 8 Push-ups (incline or from toes)

      • 2-3 Wall Walks (sub. with Partial Wall Walks)

    • Full Equipment

      • 10 Push-ups (from toes or hand release)

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

      • 10 Push-ups (from toes or hand release)

      • 4 Wall Walks

  • 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

  • Foam Roll Hamstrings - 1 min. per side

  • Foam Roll Glutes - 1 min. per side

  • Banded Supine Straight Leg Cross Body Stretch - 2 min per side

Day 5

• Mobility / Range of Motion Development

  • Wrist Circles

  • Deep Squat + Arm Rotation

  • Thread the Needle

  • Mini Band Curl + Press

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

  • 10 Deadbugs (5 per side)

  • 10 Thoracic Twists (5 per side)

  • 10 Hollow Rocks

  • 20 Mountain Climbers (Left + Right = 1)

• Strength

  • Every 2.5 Minutes on the Minute for 15 Minutes (6 Rounds)

    • Bodyweight Only

      • 10 Tempo PVC Strict Press (sub. with Banded Overhead Press)

    • DB Only

      • 6 Single DB Half Kneeling Strict Press (6 per side)

    • Full Equipment

      • 6 Barbell Strict Press + 6 Barbell Push Press

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

• Metcon

  • EMOM16 (Every Minute on the Minute for 16 Minutes)

    • Bodyweight Only

      • Minute 1 - 14 Air Squats

      • Minute 2 - :40 AMRAP Mountain Climbers 

        (Left + Right = 1)

      • Minute 3 - 10-14 Plank Ups (Left + Right = 1)

      • Minute 4 - Rest

    • DB Only

      • Minute 1 - 14 Single DB Thrusters (7 per side)

      • Minute 2 - :40 AMRAP Burpees (half burpees or full burpees)

      • Minute 3 - 14 Jackknives (7 per side)

      • Minute 4 - Rest

    • Full Equipment

      • Minute 1 - 14 Wall Balls

      • Minute 2 - :40 AMRAP Alt. Single DB Hang Power Snatch (Left + Right = 2)

      • Minute 3 - 7 Strict Toes to Bar

      • Minute 4 - Rest

  • Log total combined reps of ONLY the AMRAP movement, adding weights and variations chosen in the notes.

• Recovery

  • Barbell Smash Traps - 1 min. per side

  • Foam Roll Triceps - 1 min. per side

  • Banded Lat Stretch - 1.5 min. per side

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

Day 6

• Mobility / Range of Motion Development

  • Foam Roller Overhead Extensions

  • PVC Figure 8s

  • Scapular Pull-ups (sub. with Wring the Towel)

  • Scorpions

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

  • 4 Up Dog / Down Dog + Push-up

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

  • 10 Unweighted Walking Lunges (5 per side)

  • :30 Jump Rope Single Unders

• Capacity

  • AMRAP30 (As Many Rounds and Reps as Possible in 30 Minutes)

    • Bodyweight Only

      • 100’ Burpee Broad Jumps (sub. with half burpees)

      • 15 Tuck-ups

      • :20 Side Plank (switch halfway)

      • 50' Bear Crawl + 50' Reverse Bear Crawl

    • DB Only

      • 12 Single DB Swings

      • 15 Jackknives (Left + Right = 1)

      • 100’ Double DB Front Rack Carry

      • 200m Run

    • Full Equipment

      • 10 Barbell Clean and Jerks

      • 15 Toes-to-Bar

      • 150’ Sandbag Bear Hug Carry

      • 250m Row

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

• Recovery

  • Orb Roll Hip Flexor - 1 min. per side

  • Orb Roll Glutes - 1 min. per side

  • Legs up the Wall - 4 min.

  • Free Kneeling Couch Stretch - 1 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!