Hi all,

Welcome to week three of this cycle! This week emphasizes intentionally slower-than-usual programming. We’re emphasizing strength work paired with midline control - plus we will have two conditioning pieces later in the week. You’ll have the opportunity to revisit two key lower body benchmarks: Bulgarian Split Squat and Conventional Deadlift. Compare your performance on these days to previous months and years and don’t forget to track your weights on those days in particular!

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • Thread the Needle

  • Door Frame Chest Opener

  • Banded Lat Stretch

  • Quadruped Thoracic Twist

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

  • :20 Scap Push-ups

  • :20 Ring Rows (OK to sub. with Towel Rows)

  • :20 Push-up + Hand Plank Shoulder Taps

  • :20 Mountain Climbers

• Strength

  • In 18 minutes, 6-7 rounds for quality

    • Bodyweight Only

      • 10 Push-ups (incline push-ups are OK too)

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

      • :20-:30 Hand Plank Hold

    • DB Only

      • 10 Double DB Alternating Bench Press (10 per side)

      • 10 Single DB Bent Over Row (5 per side)

      • 10 Push-up + Hand Plank Shoulder Taps

    • Full Equipment

      • 10 Double DB Alternating Bench Press (10 per side)

      • 8 Renegade Rows (Left + Right = 1)

      • 10 Single KB Pull Throughs (5 per side)

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

• Metcon

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

    • Bodyweight Only

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

      • 20 Incline Push-ups

      • 30 Mountain Climbers (Left + Right = 1)

    • DB Only

      • 10 Double DB Piston Press (10 per side) (OK to sub. with Push Press)

      • 10 Double DB Gorilla Rows (10 per side)

      • 10 Renegade Rows (Left + Right = 1)

    • Full Equipment

      • 10 Barbell Push Press

      • 10 Burpees

      • 10 Ball Slams

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

• Recovery

  • Orb Roll Pecs - 1.5 min. per side

  • Foam Roll Lats - 1.5 min. per side

  • Banded Crossbody Shoulder Stretch - 1 min. per side

  • Cat/Cow - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Foam Roll Quads and IT Band

  • Foam Roll Glutes

  • Deep Runner’s Lunge

  • Deep Squat + Arm Rotation

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

  • 10 Air Squats

  • 20 Heel to Toe Rocks

  • :20 Bear Pose Hold

  • :20 Plank Shoulder Taps

• Strength

  • E2MOM12 (Every 2 Minutes on the Minute for 12 Minutes)

    • Bodyweight Only

      • 10 TEMPO Unweighted Split Squats (5 per side) (3-sec descent)

      • 20 Air Squats

    • DB Only

      • 10 TEMPO Single DB Goblet Split Squats (5 per side) (3-sec descent)

      • :30 Active Deep Squat Hold

    • Full Equipment

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

      • :30 Double DB Front Rack Hold

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

• Metcon

  • 7RFT (Seven Rounds for Time)

    • Bodyweight Only

      • 12 Jumping Lunges (Left + Right = 1)

      • 50’ Bear Crawl + 50’ Reverse Bear Crawl

      • :30 Hand Plank Hip Taps

    • DB Only

      • 12 Single DB Goblet Reverse Lunges (6 per side)

      • 14 Double DB Thrusters

      • 60 Jump Rope Single Unders

    • Full Equipment

      • 12 Barbell Front Rack Walking Lunges (6 per side)

      • 20 Wall Balls 

      • 60 Double Unders

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

• Recovery

  • Orb Roll Quads - 1.5 min. per side

  • Orb Roll Hip Flexor - 1.5 min. per side

  • Seated Forward Fold - 1 min. per side

  • Child’s Pose with Lat Stretch - 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

  • Foam Roll Lats

  • Front Rack Elbow Punches

  • Scorpions

  • Up Dog / Down Dog 

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

  • 10 Deadbugs (5 per side)

  • 10 Unweighted Reverse Lunges (5 per side)

  • :20 Crab Walk

  • :20 Plank Jacks

• Metcon

  • 30 Minutes, for Quality. Rest as needed throughout.

    • Bodyweight Only

      • :30 Hand Plank Shoulder Taps

      • 1:00 Unweighted Walking Lunges

      • :30 Bear Pose Hold

      • :30 Side Elbow Plank ( :15 per side)

      • :30 Alternating Bird Dogs

      • :30 Half Burpees

    • DB Only

      • 100’ Single DB Farmer’s Carry (50-ft per side)

      • 24 Elbow Plank Taps to Target (Left + Right = 1)

      • 50’ Double DB Front Rack Carry

      • 10 Double DB Hammer Curls

      • 100’ Double DB Overhead Carry

      • :30 Hollow to Superhero Flow

    • Full Equipment

      • 100’ Double KB Front Rack Carry

      • :40 Side Elbow Plank (:20 per side)

      • 100’ Double KB Overhead Carry

      • :30 Weighted Wall Sit

      • 50’ Sandbag Bear Hug Carry

      • 6 Sandbag Cleans (3 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

  • 90/90 assisted Shinboxes - 2 min. total

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

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

Day 5

• Mobility / Range of Motion Development

  • Foam Roll Hamstrings

  • Lax Ball Smash Lumbar

  • Active Straight Leg Raise

  • Wide Legged Good Mornings

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

  • 10 Glute Bridge Marches (Left + Right = 1)

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

  • :20 Hollow Rocks

  • :20 Lateral Hops over a Target

• Strength

  • In 15 Minutes, 6+ rounds

    • Bodyweight Only

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

      • 10 Tuck-ups

    • DB Only

      • 8 Double DB Romanian Deadlifts

      • 7 Jackknives (Left + Right = 1)

    • Full Equipment

      • 6 Barbell Conventional Deadlifts

      • 10 Weighted Sit-ups (Med Ball Locked Overhead)

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

• Metcon

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

    • Bodyweight Only

      • 10 Single Leg Glute Bridges (5 per side)

      • 20 Mountain Climbers (Left + Right = 1)

      • 10 Leg Lifts

    • DB Only

      • 10 Single DB Swings

      • 8 Double DB Hang Power Cleans 

      • 10 V-ups

    • Full Equipment

      • 10 HEAVY KB American Swings

      • 6 Barbell Power Clean and Jerks

      • 10 Toes-to-Bar

  • 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

  • Pigeon Stretch - 1.5 min. per side

  • Banded Supine Straight Leg Cross Body Stretch - 1 min. per side

  • Banded Quad Stretch - 1 min. per side

Day 6

• Mobility / Range of Motion Development

  • Banded Shoulder Opener on Rig

  • Foam Roll Upper Back

  • Seated Shoulder Rolls

  • Prayer Stretch

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

  • 10 Arm Circles (10 forward + 10 backward)

  • 10 Scapular Pull-ups

  • 10 Banded Overhead Presses

  • :30 Jump Rope Single Unders

• Capacity

  • 8 Rounds for Quality, capped at 32 Minutes

    • Bodyweight Only

      • 3-4 Partial Wall Walks

      • Accumulate :60 in Handstand Hold

      • 10 SLOW Reverse Snow Angels (5-seconds per direction)

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

      • 20 Scissor Kicks (Left + Right = 1)

    • DB Only

      • 8 Double DB Z-Press

      • 12 HEAVY Single DB Pull Throughs (6 per side)

      • 10 Single DB Chops (5 per side)

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

      • 16 Single DB Offset Push-ups (8 per arm)

    • Full Equipment

      • 8 Barbell Push Jerk

      • 6-8 Strict Pull-ups

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

      • 20 Slam Ball Russian Twists (Left + Right = 1)

      • 16 Slamball Offset Push-ups (8 per arm)

  • Log a checkmark if you completed 8 rounds, adding weights and variations chosen in the notes.

• Recovery

  • Foam Roll Lats - 1.5 min. per side

  • Prayer Stretch Curls with PVC Pipe - 2 min. total

  • Chest Opener on Foam Roller - 5 min. total

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!