Hi all,

We’re starting a quick 4-week Back Squat cycle before we jump into a 6 week Front Squat cycle to start Feb! Check out Day 2 for the prescribed Back Squat stimulus for this week. Also, in case you missed it, we’re moving the movement demonstrations into the btwb app soon, so be on the lookout for that here in the coming weeks!

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • Orb Smash Pec on Bench

  • Wall Chest Opener

  • Scapular Push-ups

  • Cat-Cow

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

  • 10 Banded Pull-Aparts

  • 10 Push-ups (incline or from toes)

  • 10 PVC Pass-Throughs

  • :30 Jump Rope Single Unders

• Strength

  • In 16 minutes, 6+ rounds

    • Bodyweight Only

      • 10 Push-ups (incline or from toes)

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

    • DB Only

      • 10 Double DB Floor Press

      • :30 Standing Banded Pallof Press

    • Full Equipment

      • 8 Barbell Bench Press

      • :40 Forearm Plank Hold

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

• Metcon

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

    • Bodyweight Only

      • 8 Push-ups (incline or from toes)

      • 10 Towel “Ring” Rows

      • 20 Mountain Climbers (Left + Right = 1)

    • DB Only

      • 10 Single DB Bench Press (5 per side)

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

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

    • Full Equipment

      • 10 Deficit Push-ups

      • 10 Pull-ups (kipping or strict)

      • 20 DB Push + Pulls (10 per side)

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

• Recovery

  • Foam Roller Chest Opener - 1.5 min. per side

  • Foam Roll Upper Back - 1.5 min. per side

  • Banded Lat Stretch - 1.5 min. per side

  • Figure Four Stretch - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Foam Roll Quads

  • Rig-Assisted Deep Squat Hold

  • Banded Hamstring Floss

  • Standing Calf Stretch Against Wall

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

  • 8 PVC Kang Squats

  • 8 Unweighted Reverse Lunges (4 per side)

  • 8 Unweighted Side-to-Side Lunges (4 per side)

  • 15 Jumping Jacks

• Strength

  • In 15 minutes, 5+ rounds

    • Bodyweight Only

      • 10 Tempo Air Squats (3-second descent)

      • 8 Jumping Lunges (4 per side)

      • :30 Wall Sit

    • DB Only

      • 8 Double DB Front Squats

      • :30 Single DB Front Rack Hold (switch halfway)

    • Full Equipment

      • 8 Barbell Back Squats (ascend throughout)

      • :30 Single KB Front Rack Hold (switch halfway)

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

• Metcon

  • 3RFT (Three Rounds for Time, capped at 15 Minutes)

    • Bodyweight Only

      • 200m Run

      • 16 Unweighted Forward Lunges (8 per side)

      • 16 Unweighted Reverse Lunges (8 per side)

      • :20 Glute Bridge March

    • DB Only

      • 300m Run

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

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

      • 50’ Single DB Farmer’s Carry (switch halfway)

    • Full Equipment

      • 250m Row

      • 10 Barbell Front Rack Forward Lunges (5 per side)

      • 10 Barbell Front Rack Reverse Lunges (5 per side)

      • 100’ Double KB Offset Farmer’s Carry (switch halfway)

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

• Recovery

  • Foam Roll Glutes - 1.5 min. per side

  • Box Elevated Hamstring Stretch - 1.5 min. per side

  • Seated Figure-Four Stretch - 1.5 min. per side

  • Standing Calf Stretch - 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

  • Foam Roll Hamstrings

  • Adductor Rockbacks

  • 90/90 Shinboxes

  • Pigeon Stretch

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

  • 8 Single Leg Glute Bridges (4 per side)

  • 8 PVC Good Mornings

  • 6 Half Burpee + Broad Jump

  • :30 High Knees

• Capacity

  • 5 rounds for quality, in 25 minutes

    • Bodyweight Only

      • 12 Single Leg Glute Bridges (6 per side)

      • 12 Unweighted Good Mornings

      • 6 Burpee Broad Jumps (sub. in Half Burpees is OK)

      • 8 ATG Split Squats (4 per side)

    • DB Only

      • 10 Double DB Suitcase Deadlifts

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

      • 6 Double DB Devil’s Press

      • 8 ATG Split Squats (4 per side)

    • Full Equipment

      • 8 Barbell Conventional Deadlifts

      • 8 Double KB Suitcase 1 ¾ Deadlifts

      • 6 Sandbag Cleans (Over Shoulder)

      • 8 ATG Split Squats (4 per side)

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

• Recovery

  • Foam Roll Glutes - 1.5 min. per side

  • Foam Roll Hamstrings - 1.5 min. per side

  • KB Calf Smash - 1 min. per side

  • Supine Twists - 2 min. total

Day 5

• Mobility / Range of Motion Development

  • Wall Angels

  • Banded Thoracic Activation

  • Thread the Needle

  • PVC Figure-Eights

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

  • 8 Unweighted Windmills (4 per side)

  • 8 Scapular Push-ups

  • 8 Light Double DB Z-Press

  • :30 Lateral Hops over a line 

• Strength

  • EMOM15 (Every Minute on the Minute for 15 Minutes - 5 Rounds)

    • Bodyweight Only

      • Minute 1: 3-4 Box Walks

      • Minute 2: 8 Banded Pull-ups

      • Minute 3: :20 Side Plank (switch halfway)

    • DB Only

      • Minute 1: 8 Single DB Half Kneeling Strict Press (4 per side)

      • Minute 2: 8 Double DB Curl + Press

      • Minute 3: :40 Double DB Overhead Hold

    • Full Equipment

      • Minute 1: 8 Barbell Strict Press

      • Minute 2: 6 Strict Pull-ups

      • Minute 3: :40 Double DB Overhead Hold

  • Log the weight of the heaviest successful, unbroken set of strict press.

• Metcon

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

    • Bodyweight Only

      • 8 Push-up + Mountain Climbers

      • 8 Jumping Pull-ups

      • 30 Plank Jacks

      • 8 Tuck-ups

    • DB Only

      • 8 Double DB Push Press

      • 16 Single DB Tripod Rows (8 per side)

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

      • 8 Burpees

    • Full Equipment

      • 8 Barbell Push Press

      • 4 Strict Chest-to-Bar Pull-ups

      • 8 Toes-to-Bar

      • 8 Barbell Power Cleans

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

• Recovery

  • Foam Roll Lats - 1.5 min. per side

  • Banded Tricep Stretch - 1 min. per side

  • Wall Chest Opener - 1.5 min. per side

  • Child’s Pose with Lat Reach - 1.5 min. per side

Day 6

• Mobility / Range of Motion Development

  • Orb Roll Serratus

  • World’s Greatest Stretch

  • Reverse Snow Angels

  • Quadruped Thoracic Twist

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

  • 6 Inchworms Press-ups

  • 6 Cossack Squats (3 per side)

  • 12 Hollow Rocks

  • :30 PVC Thrusters

• Capacity

  • In 30 minutes, 5+ rounds

    • Bodyweight Only

      • 80 Jump Rope Single Unders

      • 10 Burpees

      • 12 Unweighted Side-to-Side Lunges (6 per side)

      • 12 Reverse Jackknives (Left + Right = 1)

      • :30 Bear Crawl + :30 Reverse Bear Crawl

    • DB Only

      • 120 Jump Rope Single Unders

      • 8 Single DB Devil’s Press (4 per side)

      • 12 Unweighted Side-to-Side Lunges (6 per side)

      • 12 Scissor Kicks with DBs Overhead (Left + Right = 1)

      • 50’ Double DB Front Rack Carry + 50’ Double DB Farmer’s Carry 

    • Full Equipment

      • 80 Jump Rope Double Unders

      • 12 KB Snatches (6 per side)

      • 12 Unweighted Side-to-Side Lunges (6 per side)

      • 12 Barbell Standing Landmine Twists (6 per side)

      • 50’ Double DB Overhead Carry + 50’ Double DB Farmer’s Carry 

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

• Recovery

  • Double LAX Ball Lumbar Leg Tilts - 2 min. total

  • Legs Up the Wall - 3 min. total

  • Thread the Needle - 1 min. per side

  • 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!