Week of 10/23/23
Monday, 10/23/23
Wave1/Week3/Day1
Conditioning – 12 min EMOM
- Burpees x3
- Squats x5
- Jumping Jacks x20
Strength – 5 Rds
- Pause (3s) Squat x1 (build to a 1RM)
- L-sit/Plank x30s
- Heavy Farmers Walk x50ft (can use dbs)
Mindset Finisher – 5 Rds
- Walking Lunges x60s
- Wall Sit x60s
Tuesday, 10/24/23
Wave1/Week3/Day2
Strength – 5 Rds
- Single-arm Db Rows x8e
- Close-grip Bench x1 (build to a 1RM)
- Db/Kb Side Bends x8e
Volume – 3 Rds
- CG Bench x5 @80% of today’s max
- Db/Kb Side Bends x8e
Assistance – 3 Rds
- Neutral-grip Db Bench x12
- Dips x max reps
- Cable Triceps Pushdowns x15
Conditioning – Pushup Challenge
- Begin standing, drop and do 1 pushup, stand back up, drop and do 2 pushups, stand back up, continue on in this manner until you are unable to complete the pushups unbroken –
Wednesday, 10/25/23
Wave1/Week3/Day3
Conditioning – 10,9,8,7,6,5,4,3,2,1
- Burpee Pullups
- Jump Rope x3 (ex: 10x3=30 jumps, 9x3=27 reps, etc)
Strongman – 10 min EMOM
- Yoke Run x50ft @65%
Thursday, 10/26/23
Wave1/Week3/Day4
Speed – 2, 10 min EMOMs
- Squat x3 @50% +bands
- Shuffle run x 50ft
· rest 3 minutes between EMOMs
- Deadlift x2 @50% (optional +bands)
- Tuck Jumps x2
(this EMOM is performed every 30s for 10 minutes)
Strongman – 3 Rds
- 100ft stone carry
- 100ft sandbag carry
- 100ft farmers carry
Friday, 10/27/23
Wave1/Week3/Day5
Strength – 12 min AMRAP
- RDL x5
- Power Cleans x3
- Power Snatch x1
- Goblet Squats x8
Speed – 10 min EMOM
- Bench x3 @50% + bands
Conditioning – AMRAP
- 1 pullup
- 2 pushups
- 2 pullups
- 4 pushups
- Etc, etc, etc
(get as many rounds as you can before you can’t complete the reps without resting)