Week of 10/30/23
Monday, 10/30/23
Wave1/Week4/Day1
Conditioning – 12 min EMOM
- Odd minutes: max reps KB swing
- Even minutes: max reps inverted row (any grip)
Strength – 5 Rds
- Rack pull x1 (build up to a 1RM)
- Weighted/Bw Plank x60s
Volume – 3 Rds
- Rack Pull x @80%
- Good mornings x10
- Plank x60s
Strongman – 4 Rds
- Max reps stone to platform in 60s (44”-48”)
Tuesday, 10/31/23
Wave1/Week4/Day2
Conditioning – 10 min EMOM
- pullups x3
- pushups x5
- jumping jacks x10
· side plank remainder of minute
Strength – 5 Rds
- Weighted Pullup x3 (add weight each Rd)
- Log Clean & Press x1 (work up to 1RM)
- KB Windmills x5e
Volume – 3 Rds
- Max reps Log Clean & Press in 60s @70%
· 1 min rest between rds
Assistance – Tabata
- Z-press (pick a light weight)
Strongman
- Optional technique work on any event
Wednesday, 11/01/23
Wave1/Week4/Day3
Conditioning – 8 min AMRAP
- As many tire flips as possible in 8 minutes (heavy tire)
Strongman – 5 Rds
- 50 ft object carry & load onto sled, sprint back to start
- 50 ft object carry (heavier) & load onto sled, sprint back to start
- 50 ft object carry (heavier) & load onto sled, sprint back to start
- Rope drag sled back to starting line
Thursday, 11/02/23
Wave1/Week4/Day4
Speed – 8 min, every 30s
- Front squats x2 @50%
Strongman – 8 Rds
- Tire flips x5
- Keg/sandbag/stone over bar x5
- Keg/sandbag/stone Clean & Press x5
Speed – EMOM
- Minute 1 – deadlifts x2 @45%
- Minute 2 – deadlifts x4 @45%
- Minute 3 – deadlifts x6 @45%
· Get as far as you can, stop when you can’t keep up with the clock
Friday, 11/03/23
Wave1/Week4/Day5
Speed – 10 min EMOM
- Strict Overhead Press x3 @50%
- Plyometric Pushups onto boxes x3
Conditioning – Tabatas
- Battle ropes
- Hollow rocks
- Turkish get-ups
- Static handstand/pushup holds
- Med ball twists
· Rest 1 minute between tabatas before moving on to the next
Strongman
- Any yoke variation you’d like to work on