Hi all,

Welcome to week THIRTEEN of this cycle! This week serves as a deload and reload week after the past two weeks of heavy lifting. The intention is to restore quality of movement, reinforce stability and tempo, and prepare for new cycle of loading. Rest and restore with extra care this week.

Let’s dive in!

Day 1 

• Mobility / Range of Motion Development

  • Foam Roll Lats

  • Banded Cross Body Shoulder Opener

  • Banded Thoracic Activation

  • Cat/Cow

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

  • :20 Arm Circles 

  • :20 Banded Pull Aparts

  • :20 Scapular Push-ups

  • :40 Jumping Jacks

• Strength

  • In 16 Minutes, 4-5 Rounds

    • Bodyweight Only

      • :20 Pike Hold

      • 10-12 Banded Overhead Press 

      • 10 Tempo PVC Strict Press

    • DB Only

      • 12 Double DB Gorilla Rows (6 per side)

      • 8 Single DB Half Kneeling Strict Press (4 per side) (3-second descent)

    • Full Equipment

      • 6 Light Barbell Strict Press (3-second descent)

      • :30 Double DB Overhead Static Hold

  • Log a checkmark if you completed 4+ rounds, adding weights and variations chosen in the notes.

• Metcon

  • 8RFT (Eight Rounds For Time)

    • Bodyweight Only

      • 8 Unweighted Windmills (4 per side)

      • 6 Push-ups (incline or from toes)

      • 10 Hollow Rocks

    • DB Only

      • 10 Single DB Tripod Rows

      • 8 Single DB Push Press (4 per side)

      • 10 Sit-ups

    • Full Equipment

      • 4 Strict Pull-ups

      • 6 Barbell Push Press 

      • 8 Toes-to-Bar

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

• Recovery

  • Banded Tricep Stretch - 1.5 min. per side

  • Lat Stretch on Rig - 1.5 min. per side

  • Child’s Pose with Thread the Needle - 1 min. per side

  • Wall Squat (band optional) - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Low Runner’s Lunge

  • 90/90 Shinboxes (assisted or unassisted)

  • Seated Forward Fold

  • Banded Hamstring Floss

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

  • :20 Double Leg Glute Bridges

  • :20 Unweighted Single Leg Romanian Deadlifts (switch halfway)

  • :20 Alternating Bird Dogs

  • :40 Jump Rope Single Unders

• Strength

  • Bodyweight Only

    • 10 Tempo Double Leg Glute Bridges (:03 up / :03 down)

    • 8 Unweighted Reverse Lunges (4 per side)

    • :20 Hand Plank Hold

  • DB Only

    • 10 Single DB Single Leg Romanian Deadlifts (5 per side)

    • 6 Tempo Single DB Goblet Reverse Lunges (3 per side) (3-second descent)

    • :20 Plank Shoulder Taps

  • Full Equipment

    • 6 Barbell Conventional Deadlifts (3-second descent)

    • 8 DB Weighted Good Mornings

    • :20 Side Elbow Plank Hold (each side)

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

• Metcon

  • EMOM12 (Every Minute on the Minute for 12 Minutes)

    • Bodyweight Only

      • Minute 1: 20 Jumping Lunges (10 per side) (sub. with Unweighted Reverse Lunges)

      • Minute 2: :30 Side Elbow Plank Hold (Right)

      • Minute 3: :30 Side Elbow Plank Hold (Left)

    • DB Only

      • Minute 1: 10 Double DB Suitcase Deadlifts

      • Minute 2: 8 Single DB Weighted Box Step-ups (sub. with Single DB Goblet Reverse Lunges) (4 per side)

      • Minute 3: :40 Side Elbow Plank Hold (switch halfway)

    • Full Equipment

      • Minute 1: 12 Light Double DB Romanian Deadlifts

      • Minute 2: 12 Light Barbell Front Rack Reverse Lunges (6 per side)

      • Minute 3: :40 Push-up + Plank Should Tap per side

  • Log a checkmark if you completed all 4 rounds in allotted EMOM timing, adding weights and variations chosen in the notes.

• Recovery

  • Couch Stretch - 1.5 min. per side

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

  • Pigeon Stretch - 1 min. per side

  • Foam Roller Overhead Extension - 2 min.

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

  • World’s Greatest Stretch

  • Scorpions

  • Forward Hip Circles

  • Banded Rig Lat Distractions

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

  • :20 Bear Crawl + :20 Reverse Bear Crawl

  • :20 Cossack Squats 

  • :20 Plank Shoulder Taps 

  • :20 Jump Rope Single Unders

• Metcon

  • 30 Minutes for Quality, shoot for 6+ rounds

    • Bodyweight Only

      • 10 Air Squats

      • 8 Push-ups (incline or from toes)

      • 20 Unweighted Walking Lunge Steps (10 per side)

      • 8 Bird Dogs (4 per side)

      • :30 Plank Hip Floor Taps

    • DB Only

      • 8 Single DB Front Squats (switch arms halfway)

      • 8 Double DB Hang Power Cleans

      • 100’ Double DB Farmers Carry

      • 16 Single DB Russian Twists (Left + Right = 1)

      • :30 Double DB Front Rack Hold

    • Full Equipment

      • 8 Barbell Back Rack Reverse Lunges (4 per side)

      • 8 Barbell Power Cleans

      • 50’ Double KB Farmer’s Carry

      • 6-8 Strict Knees-to-Elbows

      • :30 Double KB Front Rack Hold

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

• Recovery

  • Banded Supine Adductor Stretch - 1.5 min. per side

  • Banded Quad Stretch - 1.5 min. per side

  • Thread the Needle - 1 min. per side

  • Foam Roller Chest Opener - 2 min.

Day 5

• Mobility / Range of Motion Development

  • Passive Deep Squat Hold

  • Duck Walk

  • PVC Kang Squats

  • DB on Knee Ankle Opener

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

  • 10 Air Squats

  • 10 Unweighted Forward Lunges (5 per side)

  • 10 Single Leg Glute Bridges (5 per side)

  • :20 Lateral Hops Over a Target

• Strength

  • In 18 Minutes, 4-5 Rounds

    • Bodyweight Only

      • 10 Tempo Unweighted Split Squats (3-second descent) (5 per side)

      • 10 Tempo Air Squats (3-second descent)

      • :20 Wall Sit

    • DB Only

      • 8 Tempo Single DB Goblet Split Squats (3-second descent) (4 per side)

      • 8 Tempo Single DB Goblet Squats (3-second descent)

      • :20 Double DB Front Rack Hold

    • Full Equipment

      • 8 Double DB Suitcase Bulgarian Split Squats (4 per side)

      • 6 Tempo Barbell Front Squats (3-second descent)

      • :20 Double DB Offset Overhead Carry (switch halfway)

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

• Metcon

  • 12 Minutes for Quality

    • Bodyweight Only

      • :30 Plank Jacks

      • :30 Mountain Climbers (Left + Right = 1)

      • :30 Air Squats

      • :30 Rest

    • DB Only

      • :30 Double DB Farmer’s Carry

      • :30 Alternating Single DB Hang Power Cleans

      • :30 Double DB Suitcase Weighted Box Step-Ups

      • :30 Rest

    • Full Equipment

      • :30 Row for Calories

      • :30 Empty Barbell Overhead Squats

      • :30 Bike for Calories

      • :30 Rest

  • Log total rounds and reps completed in allotted time, adding weights and variations chosen in the notes. Note: This workout is still FOR QUALITY first and foremost.

• Recovery

  • Foam Roll Quads - 1.5 min. per side

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

  • Child’s Pose - 1 min. per side

  • Legs up the Wall - 1 min. per side

Day 6

• Mobility / Range of Motion Development

  • Reverse Snow Angels

  • Quadruped Thoracic Twist

  • Wring the Towel

  • PVC Half Kneeling Lat Stretch

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

  • :30 Plank Shoulder Taps 

  • :30 Inchworm + Push-up

  • :20 Scapular Push-ups

  • :30 Jumping Jacks

• Capacity

  • 24 Minutes for Quality

    • Bodyweight Only

      • 8 Tempo Push-ups (incline or from toes) (3-second descent)

      • :20 Bear Pose Hold

      • :20 Crab Pose Hold

      • 12 Plank Ups (Left + Right = 1)

      • 8 Air Squats

      • 12 Burpees (half burpees or full burpees)

    • DB Only

      • :20 Bear Pose Hold

      • 10 Deadbugs (5 per side)

      • 8 Double DB Floor Press + Leg Lift

      • 8 Double DB Front Squats

      • 10 Alternating DB Snatches (5 per side)

    • Full Equipment

      • 6 Tempo Barbell Bench Press (3-second descent)

      • :20 Forearm Plank Hold

      • 20 Jackknives (10 per side)

      • 4 Barbell “Curtis P”

      • 10 Cal Row

  • Log total rounds and reps completed in allotted time, adding weights and variations chosen in the notes. Note: This workout is still FOR QUALITY first and foremost.

• 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 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!