Summer Strong
Workout Overviews
Total Body Lift A
More Pecs on Deck
STRENGTH
1. Eccentric DB bench press
3-4 x 4-6
Rest 2 minutes
2A. Front 1.5 DB squat
3 x 6-8
2B. Pallof press
2-3 x 8-10 RL
Rest 30 seconds
3A. Single arm bent over 3 point DB row with pause
3 x 6-8 RL
3B. Offset DB lateral step up to side lunge
3 x 8-10 RL
Rest 30-60 seconds
4. TRX triceps overhead extension
2-3 x 10-12
Rest 60 seconds
IF TIME FINISHER: TRIS AND FLYS
Perform 8-10 triceps push-ups, then do as many band chest flys as you can until burnout. Rest for 30-60 seconds, then repeat. Complete 3-5 rounds.
● Triceps push-ups x8-10
● Standing band chest fly xAMAP
Total Body Lift B
Back Again
STRENGTH
1. Eccentric pull-up
3-4 x 6-10
Rest 2 minutes
2A. DB pause hip thrust
3 x 8-12
2B. Stability ball roll out
2-3 x 8-12
Rest 30-60 seconds
3A. Bent over underhand DB row
3 x 8-10
3B. DB walking pulse lunge
3 x 8-10 RL
Rest 30-60 seconds
4. DB good morning
2-3 x 10-12
Rest 60 seconds
5. Eccentric TRX biceps curl
2-3 x 10-12 RL
Rest 60 seconds
IF TIME FINISHER: UPS AND DOWNS
Perform 8-10 push-up to renegade rows, then do as many band pull-downs as you can until burnout. Rest for 30-60 seconds, then repeat. Complete 3-5 rounds.
● Push-up to renegade row
x6-8
● Standing straight arm band pull-down xAMAP
Total Body Lift C
Cap Continuation
STRENGTH
1. Hollow body hold with band pull-down
2-3 x 10-12
Rest 30-60 seconds
2. Eccentric Romanian DB deadlift
3-4 x 4-6
Rest 2 minutes
3A. DB eccentric overhead press
3 x 6-8
3B. Foot elevated single leg glute bridge
3 x 8-10 RL
Rest 30 seconds
4. Single arm DB floor press
3 x 6-10 RL
4B. Face pulls with pause
3 x 10-12
Rest 60 seconds
IF TIME FINISHER: CAP COMPLEX
Perform as a complex without putting the weights down in between. Select a load that you can use for all exercises. Rest 1 minute in between sets. Complete 3-4 rounds.
● Upright row x6-8
● Front raise x6-8
●Rear fly x6-8
Weekend Warrior
Minute Madness
Cash In 2-3x
Band bow and arrow
x10 RL
Farmer’s carry
20-25 paces FB
EMOM 4x
Offset KB squat to single arm overhead KB press R
x8-10
Offset KB squat to single arm overhead press L
x8-10
Dead stop KB swings
x10-15
Push-up to KB taps
x6-8
Rest in remaining minute or as needed
Cash out 3-5 minutes
Offset KB forward lunge to single arm KB row
5 RL on repeat
Rest as needed
Bonus Cardio
Double Ladders
1A. Pull-up variation of choice
1B. Push-up variation of choice
Decreasing ladder 10, 8, 6, 4, 2
Rest as needed
2. Burpees
1 minute AMAP
3A. Squat to hinge
3B. Step up with hop
Decreasing ladder 10, 8, 6, 4, 2
Rest as needed
4. Burpees
1 minute AMAP
Rest as needed
Bonus Core
Slammer
1A. Medicine ball slams
1B. Slow mountain climbers
5-10 minutes 30:10
Rest as needed