Hi all,

Welcome to week FOUR of this cycle! This week’s training balances foundational strength with sustainable capacity and control. You’ll move through heavy hinge and squat work early in the week, build pressing and pulling endurance midweek, and close with full-body lunge and midline bracing work. Challenge yourself to not redline out of the gate on the capacity days. Instead, start methodically and ramp up your pace toward the end.

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • Banded Active Straight Leg Raise (ASLR)

  • PVC Kang Squats

  • Quadruped Thoracic Twist

  • 90/90 Shinboxes

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

  • 10 Unweighted Good Mornings

  • 10 Single Leg Glute Bridges (5 per side)

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

  • :30 Jumping Jacks

• Strength

  • In 21 Minutes, 7 rounds

    • Bodyweight Only

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

      • :30 Unweighted Russian Twists

    • DB Only

      • 6 Double DB Suitcase Deadlifts (build throughout)

      • 10 Single DB Chops (5 per side)

    • Full Equipment

      • 5 Barbell Conventional Deadlifts (build throughout)

      • :30 Banded Half Kneeling Pallof Press (:15 per side)

  • Log the weight of the heaviest successful, unbroken set of deadlifts, adding weights and variations chosen for other movement in the notes.

• Metcon

  • AMRAP7 (As Many Rounds and Reps as Possible in 7 Minutes)

    • Bodyweight Only

      • 10 Glute Bridge Marches (5 per side)

      • 10 Half Burpees

      • 20 Mountain Climbers (Left + Right = 1)

    • DB Only

      • 10 Single DB Swings

      • 10 Single DB Hang Power Cleans (5 per side)

      • 16 Reverse Jackknives (Left + Right = 1)

    • Full Equipment

      • 10 HEAVIER KB Russian Swings

      • 10 Burpee Box Jumps

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

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

• Recovery

  • Foam Roll Hamstrings - 2 min. per side

  • Supine Banded Crossbody Stretch - 1.5 min. per side

  • Barbell Jefferson Curls - 1 min. total

  • Alternating Seated Spinal Twist - 2 min. total

Day 2

• Mobility / Range of Motion Development

  • Foam Roller Chest Opener

  • Miniband Thoracic Wall Activation

  • Reverse Snow Angels

  • PVC Pass Throughs

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

  • 10 Arm Circles (10 Forward + 10 Backward)

  • 8 Push-up Plus

  • 10 Banded Pull Aparts

  • :30 Jump Rope (Single Unders)

• Strength

  • In 18 Minutes, 6 rounds

    • Bodyweight Only

      • 10 Offset Push-ups (5 per side) (use any odd object)

      • 10 Towel “Ring” Rows

    • DB Only

      • 8 Double DB Floor Press + Leg Lift

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

    • Full Equipment

      • 6 Barbell Bench Press (3-second descent)

      • 8 Double DB Bent Over Rows (underhand grip)

    • Log the weight of the heaviest successful, unbroken set of bench, adding weights and variations chosen for other movements in the notes.

• Metcon

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

    • Bodyweight Only

      • Minute 1: 24 Plank Jacks

      • Minute 2: 12 Jumping Skaters (Left + Right = 1)

      • Minute 3: :20-30 Wall Sit

    • DB Only

      • Minute 1: 12 Push-ups

      • Minute 2: 14 Single DB Goblet Reverse Lunges (7 per side)

      • Minute 3: 16 Single DB Snatches (8 per side)

    • Full Equipment

      • Minute 1: 10 Strict Burpees

      • Minute 2: 12 Double KB Suitcase Walking Lunges (6 per side)

      • Minute 3: 14 Barbell Hang Power Cleans

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

• Recovery

  • Orb Roll Pec + Front of Shoulder - 1.5 min. per side

    • Foam Roll Lats - 1 min. per side

  • Door Frame Chest Opener - 1.5 min. per side

  • Thread the Needle - 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 Each Side of Upper Back

  • Shoulder Extension Sink Stretch

  • Cat/Cow

  • Weighted Duck Walk

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

  • 10 Arm Circles (Forward + Back)

  • 10 PVC Figure 8s

  • 6 Inchworms + Push-up

  • :30 Jump Rope (Single Unders)

• Metcon

  • 24 Minutes for Quality

    • Bodyweight Only

      • 6 Birddogs (with 1-second pause at each end)

      • :40 Scapular Push-ups

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

      • :30 Tuck Hold

    • DB Only

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

      • 12 Single DB Tripod Rows (6 per side)

      • :30 Hollow Rocks

      • :40 Alternating Deadbugs

    • Full Equipment

      • 10 Barbell Push Press

      • 6 Strict Pull-ups (sub. with Weighted Strict Pull-ups)

      • :20 L-Sit Hold

      • :30 Elbow Plank Stir the Pot (alternate directions)

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

• Recovery

  • Barbell Smash Triceps - 1 min. per side

  • Barbell Smash Traps - 1 min. per side

  • Up Dog - 1 min. per side

  • Child’s Pose with Lat Stretch - 2 min. per side

Day 5

• Mobility / Range of Motion Development

  • Foam Roll Quads

  • Adductor Rock Backs

  • Deep Squat + Arm Rotation

  • Banded Ankle Distraction

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

  • 10 Air Squats

  • 10 Double Leg Glute Bridges

  • 10 PVC Good Mornings

  • :30 Jump Rope (Single Unders)

• Strength

  • In 20 minutes, 8+ rounds

    • Bodyweight Only

      • 12 Tempo Air Squats (3-sec down)

      • 10 Unweighted Split Squat Isometrics (5 per side) (pause 1-sec at bottom)

    • DB Only

      • One time through the following, for load (build throughout):

        • Double DB Power Clean +

        • Double DB Front Squat +

        • Double DB Push Press +

        • Double DB Front Squat +

        • Double DB Push Press 

    • Full Equipment

      • One Barbell Bear Complex for load (build to heavy single of the complex)

  • Log the weight of the heaviest successful, unbroken set of the bear complex.

• Metcon

  • AMRAP6 (As Many Rounds and Reps as Possible in 6 Minutes)

    • Bodyweight Only

      • :40 Wall Sit

      • 150’ Bear Crawl

    • DB Only

      • 16 Single DB Thrusters (8 per side)

      • 150’ Double DB Farmer’s Carry

    • Full Equipment

      • 16 Single DB Weighted Box Step-ups (8 per side)

      • Row 20/25 cals

  • 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

  • Foam Roller Overhead Extensions - 1 min. total

  • Pigeon Stretch - 2 min. per side

  • Couch Stretch - 1.5 min. per side

Day 6

• Mobility / Range of Motion Development

  • Orb Roll Glutes

  • World’s Greatest Stretch

  • Samson Stretch

  • Boot Strappers

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

  • 10 Jumping Jacks

  • 10 Reverse Jackknives (Left + Right = 1)

  • 10 Unweighted Reverse Lunges (Left + Right = 1)

  • :30 Lateral Hops over line

• Capacity

  • 32 Minutes for Quality

    • Bodyweight Only

      • 20 Unweighted Walking Lunge Steps (10 per side)

      • 10 Tuck-ups

      • 100’ Crab Walk

      • Rest :30

    • DB Only

      • 16 Single DB Goblet Reverse Lunges (8 per side)

      • 16 Sit-ups

      • 100’ Single DB Overhead Carry (switch halfway)

      • Rest :30

    • Full Equipment

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

      • 12 Sit-ups (with med ball overhead)

      • 100’ Double KB Half Overhead Carry / Half Front Rack Carry (switch halfway)

      • Rest :30

  • Log a checkmark if you completed 8+ rounds, 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

  • Frog 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!