Current Cycle: Strength Surge
Length: 12 weeks (Week of June 3 – Week of August 19)
Tests / Main Focus:
1) Squat Strength
2) Overhead Pressing Endurance
Don’t worry, if you haven’t been following for the whole cycle – you can hop in at any point and still get great workouts – both strength and conditioning. 😊
5:00 Clock
20 seconds of Plank Jacks
10 Reverse Snow Angels
10 Scap Only Push Ups
3 Push Up to Downward Dog with Pause*
3 Thread the Needles (each)
*Pause 2 seconds in downward dog
Athletes Notes
5 Minutes to work through as many rounds as you can.
Complete at a moderate intensity.
2 Sets:
20 Slow Reverse Snow Angels
20 Pause Box Dips* (2 second)
-rest 2:00 between sets and next part-
2 Sets:
Towel Bicep Curl 21s or Banded Bicep Curl 21s
20 Plank Reach Throughs (L+R=1)
-rest 2:00 between sets and next part-
2 Sets:
20 Alternating Bodyweight Renegade Rows
40 Second Hollow Hold
-rest 2:00 between sets-
Score = total time to complete (including rests)
Athletes Notes
Workout Strategy and Flow
- This should all be completed at a moderate intensity. Don’t try to go fast/for time…just move for quality and enjoy the pump/sweat.
- Reverse Snow Angels – these should be nice and slow! 🙂
- Chair Dip or Box Dip (pause for 2 seconds in bottom)
- Banded Bicep Curl 21s or Towel Bicep Curls – remember these are 7 reps from bottom to middle, 7 reps from middle to top, and 7 reps from bottom to top!! Completing all of them without stopping
- Plank Pull Through – this is not about speed, but about control!!
- Bodyweight Renegade Row (every arm counts as a rep)
- Hollow Hold – aim to hold for full 40 seconds, but if you need to, you can break real quick.
FLOW
20 Slow Reverse Snow Angels, 20 Pause Box Dips (2 second)
-rest 2:00-
20 Slow Reverse Snow Angels, 20 Pause Box Dips (2 second)
-rest 2:00-
Towel Bicep Curl 21s, 20 Plank Pull Through (L+R=1)
-rest 2:00-
Towel Bicep Curl 21s, 20 Plank Pull Through (L+R=1)
-rest 2:00-
20 Alternating Bodyweight Renegade Rows, 40 Second Hollow Hold
-rest 2:00-
20 Alternating Bodyweight Renegade Rows, 40 Second Hollow Hold
Substitution
- Hollow Hold –> Hollow Hold Scaling Options
Scaled
2 Sets:
20 Shoulder Swimmers
20 Wall Tricep Dips
-rest 2:00 between sets and next part-
2 sets:
Banded Bicep Curl 21s or Towel Bicep Curls
60 second Knee Plank
-rest 2:00 between sets and next part-
2 Sets:
20 Kneeling Bodyweight Renegade Row (no push up) or Elevated Bodyweight Renegade Row
40 Second Boat Hold
-rest 2:00 between sets-
Complete at a moderate intensity.
2 Sets:
20 Slow Reverse Snow Angels
20 Pause Box Dips* (2 second)
-rest 2:00 between sets and next part-
2 sets:
Crush Grip Dumbbell Bicep Curl 21s (50/35)
20 Dumbbell Plank Pull Through (L+R=1) (50/35)
-rest 2:00 between sets and next part-
2 Sets:
20 Alternating Dumbbell Renegade Rows (2×50/35) (no push up)
40 Second Hollow Hold
-rest 2:00 between sets-
Score = Total time to complete (including rests)
Athletes Notes
Workout Strategy and Flow
- This should all be completed at a moderate intensity. Don’t try to go fast/for time…just move for quality and enjoy the pump/sweat.
- Reverse Snow Angels
- Chair Dip or Box Dip (pause for 2 seconds in bottom)
- Crush Grip Dumbbell Bicep Curl 21s – remember these are 7 reps from bottom to middle, 7 reps from middle to top, and 7 reps from bottom to top!! Completing all of them without stopping
- Dumbbell Plank Pull Through (Left + Right = 1 rep) this is not about speed, but about control!!
- Dumbbell Renegade Row (every arm counts as a rep)
- Hollow Hold – aim to hold on for the entire 40 seconds, but if you need to drop real fast, you can. Keep it short.
FLOW
20 Slow Reverse Snow Angels, 20 Pause Box Dips (2 second)
-rest 2:00-
20 Slow Reverse Snow Angels, 20 Pause Box Dips (2 second)
-rest 2:00-
Crush Grip Dumbbell Bicep Curl 21s, 20 Dumbbell Plank Pull Through (L+R=1)
-rest 2:00-
Crush Grip Dumbbell Bicep Curl 21s, 20 Dumbbell Plank Pull Through (L+R=1)
-rest 2:00-
20 Alternating Dumbbell Renegade Rows, 40 Second Hollow Hold
-rest 2:00-
20 Alternating Dumbbell Renegade Rows, 40 Second Hollow Hold
Substitution
- Hollow Hold –> Hollow Hold Scaling Options
Mayhem Moms
2 Sets:
20 Shoulder Swimmers
20 Chair Dip or Box Dip (pause for 2 seconds in bottom) or Wall Tricep Dips
-rest 2:00 between sets and next part-
2 sets:
Crush Grip Dumbbell Bicep Curl 21s
20 Dumbbell Plank Pull Through (L+R=1)
-rest 2:00 between sets and next part-
2 Sets:
20 Dumbbell Renegade Row (no push up) (drop to knees if needed)
40 Second Boat Hold
-rest 2:00 between sets-
Mayhem Moms
2 Sets:
20 Shoulder Swimmers
20 Chair Dip or Box Dip (pause for 2 seconds in bottom) or Wall Tricep Dips
-rest 2:00 between sets and next part-
2 sets:
Banded Bicep Curl 21s or Towel Bicep Curls
20 Plank Pull Through (L+R=1)
-rest 2:00 between sets and next part-
2 Sets:
20 Bodyweight Renegade Row (no push up) (drop to knees if needed)
40 Second Boat Hold
-rest 2:00 between sets-