Thick Thighs Save Lives Daily

TTSL SUMMER BLOCK PARTY 2026

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⭐ Core Memory:

The final school bell rings. Summer is officially here!

You sprint out the doors, toss your backpack in the corner, and suddenly the whole summer stretches out in front of you. No homework. No alarms. Just bikes, pool parties, morning cartoons, and staying outside until the streetlights came on. We are reliving the magic of summer this week.

Welcome to TTSL’s Summer Bucket List Week!

Today's Outfit:

🌈 Wear your brightest colors!

Today's Community Assignment:

💻What did you want to be when you grew up?

Share your answer in the Facebook group or CVG Nation App. Bonus points if you have a childhood photo to go with it!

1) "CVG's One Song Warm-Up: School's Out"

Play "School's Out" by Alice Cooper and complete the following movements at a warm-up pace until the song concludes:

10 Air Squats

10 Plank Up-Downs (unweighted)

10 Arm Circles (each direction)

10 PVC/Band Pass Throughs

10 Banded Pull Aparts

2) 2:00 Dynamic Stretches

3) Shoulder Mobility

A) DB Bench Press 4 x 8

Weight Suggestions:

Beginner: 10–15# DBs

Intermediate: 20–30# DBs

Advanced: 35#+ DBs

B) Barbell Bent Over Row 4 x 10

Weight Suggestions:

Beginner: 10–15# DBs

Intermediate: 45-55#

Advanced: 65#+

C) Pallof Press 4 x 10

Weight Suggestions:

Beginner: 5-10# DB/KB

Intermediate: 15-20# DB/KB

Advanced: 25#+ DB/KB

A) WEIGHT USED: _____________________ | B) WEIGHT USED: _____________________ | C) WEIGHT USED: _____________________

“Freedom Bell”

AMRAP 12: (as many rounds/reps as possible in 12 minutes)

8 Burpees to a Plate

10 Plate Squats

12 G2O w/a Plate

200m Run

Weight/Scaling Suggestions:

Beginner: Elevated Burpee Step Ups | 10# Plate

Intermediate: 15# Plate

Advanced: 25# Plate

TOTAL REPS: _____________________ | WEIGHT + MODS USED: _____________________

1) 200m easy walk

2) Standing Side Reach Stretch x :20 sec/side

3) 10 Scorpions (alt)

4) Deep Breathing – 5 slow breaths

🔐 Secret Password: RECESS

Comment "RECESS" with your workout post today so we know you found it.

👕 Today's Outfit

Wear your comfiest workout outfit.

(Saturday mornings were made for pajamas and cereal.)

🥣 Community Challenge

What was your go-to Saturday morning cereal?

📺 Trivia

What was the name of Mike O'Malley's co-host and referee on Nickelodeon's GUTS?

(Answer hidden in today’s programming!)

1) “CVG's One Song Warm-Up: All Star”

Play the song “All Star” by Smash Mouth.  Perform the following movements at a warm-up pace until the song concludes:

10 Unweighted Good Mornings

20 Lateral Hops

10 Banded Lat Pulldowns

20 Jumping Jacks

10 Scoop Steps (alt)

2) 2:00 Dynamic Stretches

3) 10 Scap Push-Ups

A) Romanian Deadlift 4 x 8

Weight Suggestions:

Beginner: 10# DBs - 45#

Intermediate: 55-75#

Advanced: 85#(+)

B) Weighted Alternating Deadbugs 4 x 12 (6/side)

Weight/Scaling Suggestions:

Beginner: Unweighted

Intermediate: 10-15# DB

Advanced: 20#(+) DB

C) DB Hip Thrusts 4 x 10

Weight/Scaling Suggestions:

Beginner: Unweighted - 10# DB

Intermediate: 15-25# DB

Advanced: 30#(+) DB

A) WEIGHT USED: _____________________ | B) WEIGHT USED: _____________________ | C) WEIGHT USED: _____________________

“Double Dare”

EMOM 16: (Every MO minute on the minute for 16 minutes)

Minute 1: 12 KB Swings

Minute 2: 8 Toes to Bar

Minute 3: 10 Calorie Row

Minute 4: 8 Lateral Box Jump Overs

(Repeat x 4)

Weight/Scaling Suggestions:

Beginner: 13# KB | Lying Leg Raises | 8 Cal Row | 12-16” Box Step Overs

Intermediate: 26# KB | Knee Raises - T2B Attempts | 18” Box

Advanced: 35# KB | 20” Box

WEIGHT +  MODS USED: _____________________

1) 500m easy row or 3:00 walk

2) Down to Updog x 6

3) Chest Openers x :20 sec hold/side

Today's Outfit

Wear your favorite beach, ocean, or blue print.

Community Challenge

🍦 What's your favorite pool snack?

Coach Challenge

🏖️ Spend at least 15 minutes outside today—even if it's just your cooldown or a walk after dinner.

1) “CVG’s One Song Warm-Up: Steal My Sunshine”

Play the song “Steal My Sunshine” by Len.  Perform the following movements at a warm-up pace until the song concludes.

10 Squat Therapy

6 Spidermans

10 Step Ups (alt)

6 Fire Hydrants (each side)

2) 2:00 Dynamic Stretches

3) Squat w/a Plate Mobility Work - 1x Through

A) Front Squat 4 x 6

Weight Suggestions:

Beginner: 35-55#

Intermediate: 65-85#

Advanced: 95#+

B) Weighted Walking Lunges 4 x 20 (alt)

Weight/Scaling Suggestions:

Beginner: Bodyweight

Intermediate: 15–25# DBs

Advanced: 35#+ DBs

C) Wall Sit 4 x :30 sec Holds

Weight/Scaling Suggestions:

Beginner: Bodyweight (time may be accumulated)

Intermediate: 10# DB

Advanced: 15#+ DB

A) WEIGHT USED: _____________________ | B) WEIGHT USED: _____________________ | C) WEIGHT USED: _____________________

“Cannonball”

5 Rounds For Time:

10 Wall Balls

10 Alternating Reverse Lunges

10 Sit-Ups

20 Double Unders / 40 Singles

Weight/Scaling Suggestions:

Beginner: 8-10# Ball; 8ft Target | 20 Single Unders

Intermediate: 12# Ball; 9ft Target | 40 Singles - 20 D.U. Attempts

Advanced: 14# Ball; 9ft Target

TOTAL TIME: _____________________ | WEIGHT +  MODS USED: _____________________

1) 200m Walk

2) Couch Stretch 2 x :20 sec holds/leg

3) World’s Greatest Stretch x :30 sec hold/side

4) 10 Scorpions (alt)

MOVE MOVE MOVE! Row, yoga, hike, swim, jog, etc.

Suggested Mobility Sequence:

“Let’s Get Zen”

Hold each pose :60-:90 seconds, holding each for a mindful breath count.

Standing Forward Fold

Downward Dog

Crescent Lunge

Warrior II Pose

Chair Pose

Bridge Pose

-into-

2:00 minutes  (focus on relaxing entire body, being mindful of each breath)

Corpse Pose

Today's Outfit

🎬 Wear a graphic tee, movie-inspired outfit, or black.

Community Challenge

📼 What movie did you wear out on VHS?

📺 Trivia

In The Sandlot, what was the name of the legendary doggo behind the fence?

(Answer hidden in today’s programming!)

1) CVG's One Song Warm-Up: Everybody (Backstreet's Back)

Play the song “Everybody” by the Backstreet Boys and perform the following movements until the song concludes.

20 Arm Circles (10/direction)

10 Banded Strict Presses (per arm)

10 Scap Push-Ups

10 Downward Dog to Cobra

2) 2:00 Dynamic Stretches

3) 10 PVC/Band Pass Throughs

A) Strict Press 4 x 6

Weight Suggestions:

Beginner: 10# DBs - 35# Bar

Intermediate: 45-55#

Advanced: 65# (+)

B) DB Lateral Raises 4 x 10

Weight Suggestions:

Beginner: 5# DBs

Intermediate: 10# DBs

Advanced: 15#(+) DBs

C) Bent Over DB Reverse Fly 4 x 8

Weight Suggestions:

Beginner: 5# DBs

Intermediate: 10# DBs

Advanced: 15# DBs

A) WEIGHT USED: _____________________ | B) WEIGHT USED: _____________________ | C) WEIGHT USED: _____________________

“Be Kind, Rewind”

For Time:

30-20-10

HERCULES Hang DB Snatches (alternating)

Plank DB Pull Throughs

Weight/Scaling Suggestions:

Beginner: 10-15# DB | Elevated Plank Shoulder Taps (alt)

Intermediate: 20-30# DB

Advanced: 35# DB

TOTAL TIME: _____________________ | WEIGHT +  MODS USED: _____________________

1) 3:00 slow cardio

2) Cobra Stretch 2 x :20 sec holds

3) Banded Shoulder Mobility

Today's Outfit

Your favorite outdoor inspired legging pattern!

Community Challenge

🌳 Complete today's workout outdoors if you can! If not, spend at least 20 minutes outside sometime today.

1) CVG's One Song Warm-Up: Walking on Sunshine

Play the song “Walking on Sunshine” by Katrina and the Waves and perform the following movement at a warm-up pace until the song concludes:

10 Unweighted Good Mornings

10 Air Squats

10 Unweighted Lunges (alt)

10 PVC Pass Throughs

10 Jumping Jacks

2) 2:00 Dynamic Stretches

3) Barbell Clean Warm-Up:

5 Jump Shrugs

5 Clean High Pulls

5 Muscle Cleans

5 Hang Power Cleans

EMOM 6: (every minute on the minute for 6 minutes)

3 Hang Power Cleans

Weight Suggestions:

Beginner: 10# DBs - 45# Bar

Intermediate: 55-85#

Advanced: 95#(+)

WEIGHT USED: _____________________

Farmer’s Carry 4 x 100 ft

Weight Suggestions:

Beginner: 10-20# DBs

Intermediate: 25-35# DBs

Advanced: 40#(+) DBs

WEIGHT USED: _____________________

“Until the Street Lights Come On”

For Time:

50 Air Squats

40 SA DB Split Clean and Press (20/side)

30 Push-Ups

20 Hang DB Cleans

10 Devil’s Press

Weight/Scaling Suggestions:

Beginner: 10# DBs | Elevated Box Push-Ups

Intermediate: 15-25# DBs | AbMat Elevated

Advanced: 35# DBs

Coach’s Challenge

💪Coach Rachael completed all the hang DB cleans in today’s workout unbroken (without putting the db’s down).  Can you do all 20 without breaking? 🥵

TOTAL TIME:  _____________________ | WEIGHT +  MODS USED: _____________________

1) 3:00 easy walk

2) Pigeon Stretch x :45/side

3) Standing Quad Stretch x :20/side

4) Box Shoulder Stretch x :30 sec hold

Be sure to get to the grocery store and properly prep your meals for the week.

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