Week of 10/9/23
MONDAY, 10/9/23
Wave1/Week1/Day1
Conditioning – 10 Rds (can performed as an EMOM for an extra challenge)
- Rd 1: 1 pull-up, 2 burpees, 3 pushups, 4 mountain climbers
- Rd 2: 2 pullups, 4 burpees, 6 pushups, 8 mountain climbers
- Rd 3: 3 pullups, 6 burpees, 9 pushups, 12 mountain climbers
- Rd 4: 4 pullups, 8 burpees, 12 pushups, 16 mountain climbers
- Rd 5: 5 pullups, 10 burpees, 15 pushups, 20 mountain climbers
- Rd 6: 5 pullups, 10 burpees, 15 pushups, 20 mountain climbers
- Rd 7: 4 pullups, 8 burpees, 12 pushups, 16 mountain climbers
- Rd 8: 3 pullups, 6 burpees, 9 pushups, 12 mountain climbers
- Rd 9: 2 pullups, 4 burpees, 6 pushups, 8 mountain climbers
- Rd 10: 1 pull-up, 2 burpees, 3 pushups, 4 mountain climbers
Strength – 5 Rds
- Front Squat x5 (building to a 5rm over the 5 sets)
- V-ups x15
Assistance – 3 Rds
- Db Bulgarian Split Squat x8e
- Good Mornings x12
- V-ups x15
Strongman – 10min EMOM
- Tire flips x2
- Bw squats remainder of minute
TUESDAY, 10/10/23
Wave1/Week1/Day2
Conditioning – 5 Rds
- Db Romanian Deadlift x12
· 30s battle ropes
- Goblet Squat x10
· 30s battle ropes
- Hang Clean x8
· 30s battle ropes
(rest 90s between rds)
Strongman – 10min EMOM
- 70ft yoke run @70% of personal best
Conditioning – 20, 15, 10, 5
- Pullups
- Pushups
WEDNESDAY, 10/11/23
Wave1/Week1/Day3
Conditioning – 10 Rds
- 30s KB swing
(30s rest)
Strength – 5 Rds
- Floor press x5 (building to a 5RM)
- Med ball Russian Twists x30 (15 each side)
Assistance – 3 Rds
- Log/Swiss Bar/Neutral-grip Db Bench x12
- Dips xAMRAP
- Cable Rope Triceps Extensions x12
Conditioning – 5 Rds
- Suicide Sprints w/sled
Set up 3 markers at different distances, all the way through all 3 is one round. Can perform without a sled if not available
Ex: 30 ft forward-30 feet back, 40ft forward-40ft back, 50ft forward-50ft back=1 Rd
THURSDAY, 10/12/23
Wave1/Week1/Day4
Speed – 10min EMOMs (there’s 2)
- Squat x3 @50%
- Bear walk down & back (or 50ft)
(after first 10min EMOM rest 3 minutes)
- Deadlift x2 @50%
- Box jumps x4
Strongman – 5 Rds
- Work up to a max weight 50ft Zercher Yoke walk (can use just a barbell if no yoke, or a sandbag)
- Leg raises x10
Strongman Volume – 6 Rds
- 50ft Zercher yoke walk @80% of today’s max
- 90s rest
FRIDAY, 10/13/23
Wave1/Week1/Day5
Speed – 10min EMOM
- Bench x3 @60%
- Hollow rocks x12
Strongman – 30min time cap
- Work up to a 1RM stone/object over bar -OR- stone/object to height (48-52”)
Strongman Volume – 3 Rds
- Stone/object to height/over bar x5 @80% of today’s max
- Bb rows x10
- Hollow rocks x20