Hi all,

Welcome to week TWO of this short, 5-week cycle! Our focus this week is developing control and confidence in the Overhead Squat and strength and posture through the 1 ¾ Deadlift. These two lifts will test mobility and stability, demanding quality positioning and awareness through the entire range of motion. Expect slower tempos, pauses, and positional holds early in the week with these two lifts, followed by hinge and carry work that reinforces tension and balance under load later on this week as we hit more capacity workouts.

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • Foam Roll Quads

  • Stagger Stance Good Mornings

  • Weighted Duck Walk (Plate on Back)

  • ATG Split Squat

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

  • :30 Passive Squat Hold

  • 10 PVC Overhead Squats

  • 10 Double DB Strict Press

  • :40 Jump Rope

• Strength

  • E3MOM15 (Every 3 Minutes for 15 Minutes total - 5 rounds)

    • Bodyweight Only

      • 10 TEMPO Mini Band Air Squats (3 sec down)

      • :15 Pike Hold

    • DB Only

      • 10 TEMPO Single DB Goblet Squats (3 sec down)

      • :15 Double DB Overhead Static Hold

    • Full Equipment

      • 7 TEMPO Barbell Overhead Squats (3 sec down)

      • :15 Double DB Overhead Static Hold

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

• Metcon

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

    • Bodyweight Only

      • 12 Jumping Squats

      • 10 Unweighted Split Squats (5 per side)

      • 24 Mountain Climbers (Left + Right = 1)

    • DB Only

      • 10 Single DB Front Squats (5 per arm)

      • 8 Double DB Curl + Press 

      • 8 Lateral Burpees Over Target

    • Full Equipment

      • 8 Barbell Front Squats

      • 10 Box Jump Overs

      • 12 Cal Row

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

• Recovery

  • Couch Stretch - 1.5 min. per side

  • Seated Forward Fold - 1.5 min.

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

  • Pigeon Stretch - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Arm Circles

  • Banded Lat Stretch

  • Up Dog / Down Dog + Push-up

  • Cat/Cow

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

  • 6 Pause Push-ups

  • 10 Scapular Push-ups

  • :20 Pike Hold

  • 20 Lateral Hops over Line (Left + Right = 1)

• Strength

  • In 15 Minutes, 5-6 Rounds

    • Bodyweight Only

      • 5-7 Inchworm Press-ups

      • :20 Tuck Hold

    • DB Only

      • 10 Single DB Half Kneeling Strict Press (5 per side)

      • :20 Hollow Hold

    • Full Equipment

      • 5 Barbell Strict Press (build throughout)

      • :20 L-sit Hold

    • Log a checkmark if you completed 5+ rounds in the allotted time, adding weights and variations chosen in the notes.

• Metcon

  • 5 Rounds for Time

    • Bodyweight Only

      • 3 Partial Wall Walks

      • 10 Hand Plank Tap to Target (Left + Right = 1)

      • 6 Burpee Broad Jumps (OK to sub. with half burpees)

    • DB Only

      • 16 Single DB Push Press (8 per side)

      • 10 Hand Plank Tap to Target (Left + Right = 1)

      • 6 Burpee Box Jumps

    • Full Equipment

      • 12 Barbell Push Jerks

      • 10 Forearm Plank Tap to Target (Left + Right = 1)

      • 8 Burpee Box Jumps

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

• Recovery

  • LAX Ball Smash Forearms - 1 min. per side

  • Doorway Chest Opener - 1.5 min. per side

  • Banded Lat Stretch (rig assisted) - 1.5 min. per side

  • Up Dog - 1 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

  • Orb Roll Hamstrings

  • Banded Hamstring Floss

  • 90/90 Shinboxes (assisted or unassisted)

  • World’s Greatest + Hamstring Activation

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

  • 10 Wide-Legged Good Mornings

  • 10 Double Leg Glute Bridges

  • :30 Double DB Front Rack Hold

  • 150m Row (OK to sub. with 6 Half Burpees)

• Metcon

  • 5 Rounds for Quality (capped at 16 Minutes)

    • Bodyweight Only

      • 14 Single-Leg Glute Bridges (7 per side)

      • 12 Tempo Starfish (slow movement, pause at each end) (6 per side)

    • DB Only

      • 8 Double DB Romanian Deadlifts

      • 12 Tempo Starfish (slow movement, pause at each end) (6 per side)

    • Full Equipment

      • 5 Barbell 1 ¾ Conventional Deadlifts (build throughout)

      • 12 Tempo Starfish (slow movement, pause at each end) (6 per side)

  • Log the weight of the heaviest set of success, unbroken deadlifts.

• Metcon

  • AMRAP14 (As Many Rounds and Reps as Possible in 14 Minutes)

    • Bodyweight Only

      • 10 Jumping Lunges (Left + Right = 1)

      • 8 Mountain Climber + Push-up (Left + Right = 1)

      • :30 Plank Shoulder Taps

    • DB Only

      • 8 Double DB Suitcase Deadlifts

      • 8 Double DB Renegade Row (Left + Right = 1)

      • :30 Shuttle Sprints

    • Full Equipment

      • 12 Barbell Hang Power Cleans

      • 8 Double DB Renegade Row + Push-up (Left + Right = 1)

      • 125m Row

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

• Recovery

  • Foam Roll Glutes - 1 min. per side

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

  • Figure Four Stretch - 1.5 min. per side

  • Banded Quad Stretch - 1.5 min. per side

Day 5

• Mobility / Range of Motion Development

  • Foam Roll Lats

  • Lax Ball Smash T-spine

  • Quadruped Thoracic Twist

  • Scorpions

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

  • 8 Double DB Strict Press + :10 Hold at top of last rep

  • 10 Single DB Tripod Rows (5 per side)

  • 10 Banded Pull Aparts

  • 100m Double DB Farmer’s Carry

• Strength

  • In 12 Minutes, 5 rounds

    • Bodyweight Only

      • 8 Ring Rows (OK to sub. with Towel Rows)

      • 15 Banded Overhead Press

    • DB Only

      • 5 Strict Pull-ups (or Pull-up Eccentrics)

      • 50ft Double DB Front Rack Carry

    • Full Equipment

      • 5 Strict Chest-to-Bar Pull-ups

      • 50ft Double DB Front Rack Carry

  • Log total number of Pull-ups completed, adding the weight of the heaviest successful carry in the notes. Also note variation of pull-ups.

• Metcon

  • 18 Minutes for Quality, aim for 3+ Rounds

    • Bodyweight Only

      • 12 Half Kneeling Banded Row (6 per side)

      • 8 SLOW Reverse Snow Angels

      • 12 Plank Step-outs (Left + Right = 1)

      • :20 Unweighted Russian Twists

    • DB Only

      • 10 Single DB Tripod Rows (5 per side)

      • 10 Double DB Hammer Curls

      • 100ft Double DB Farmer’s Carry

      • :30 Unweighted Russian Twists

    • Full Equipment

      • 6 Ring Rows (with feet elevated)

      • 10 Double DB Hammer Curls

      • 100ft Double KB Farmer’s Carry

      • 10 Barbell Half Kneeling Landmine Twists (5 per side)

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

• Recovery

  • Foam Roll Each Side of Upper Back - 1 min. per side

  • Orb Roll Pec and Front Shoulder - 2 min. per side

  • Orb Roll Serratus - 1 min. per side

  • Foam Roller Child's Pose - 1 min. total

Day 6

• Mobility / Range of Motion Development

  • Heel to Toe Rocks

  • T-Spine Extension on Foam Roller

  • Down Dog

  • Banded Hamstring Good Mornings

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

  • 6 Half Burpees

  • 8 Push-ups

  • 10 Air Squats

  • 12 Hollow Rocks

• Capacity

  • 32 Minutes for Quality

    • Bodyweight Only

      • :30 Mountain Climbers / :30 Rest right into…

      • :30 Plank Jacks / :30 Rest

      • 50' Bear Crawl + 50' Reverse Bear Crawl

      • 10 Reverse Jackknives (Left + Right = 1)

      • :20 Elbow Plank Hold

    • DB Only

      • 400m Run

      • 12 Double DB Thrusters

      • 10 Leg Lifts (weight overhead)

      • :30 Elbow Plank Hold

    • Full Equipment

      • 500m Row

      • 10 Barbell Power Snatches

      • 15 Strict Hanging Knee Raises

      • :40 Elbow Plank Hold

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

• Recovery

  • LAX Ball Smash Bottom of Foot - 1.5 min per side

  • KB Smash Calf - 1 min. per side

  • Supine Twist - 1 min. per side

  • Seated Forward Fold - 1.5 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!