Week of 11/13/23
Monday, 11/13/23
Wave2/Week1/Day1
Conditioning – 10,8,6,4,6,8,10
- Goblet Squat
- KB Swing
- Keg/Sandbag/Stone Clean & Press
Strength – 5 Rds
- Front Squat x1 (work up to a new 1RM, beat what you hit 5 weeks ago)
- Ab Rollouts x6
Volume – 3 Rds
- Front Squat x5
- Box Jumps x6
- Good Mornings x10
- Ab Rollout x6
Strongman – 15 min
- Work up to a heavy stone-to-shoulder in 15 minutes
· Rest 3 minutes
- “Sally-Up” w/ stone to shoulder
Tuesday, 11/14/23
Wave2/Week1/Day2
Conditioning – 5 Rds
- Circus Db Clean & Press x5 (left arm)
- Sandbag Carry x100ft
- Circus Db Clean & Press x5 (right arm)
- Sandbag Carry x100ft
Strength – 5 Rds
- Barbell Bent-over Row x5 (add weight every rd)
- Floor Press x1 (work up to a new 1RM)
- Plank x75s
Mindset
- Prowler Suicide Sprints, rest 90s, continue until you can’t keep going
Wednesday, 11/15/23
Wave2/Week1/Day3
Conditioning – 5 Rds
- Deadlifts x20
· Battle Ropes x30s
- Squat x15
· Battle Ropes x30s
- Hang Cleans x10
· Battle Ropes x30s
· Rest x90s
Strongman – 4 Rds
- Backward explosive sled drag/row x50ft
- Sandbag Carry x50ft
Thursday, 11/16/23
Wave2/Week1/Day4
Speed – 10 min EMOM, 10 min AMRAP
- Squats x3 @60% (EMOM)
· Rest 3 minutes
- Max reps Deadlift in 10 minutes @60% (AMRAP)
Strongman – 10 min EMOM, 10 min AMRAP
- Yoke x50ft @70%
· Rest 3 minutes
- Max Effort Farmer’s Hold
- Lunges
· Lunge for as long as the Farmer’s Hold Lasted, repeat as often as you can in 10 minutes
Friday, 11/17/23
Wave2/Week1/Day5
Conditioning – 3 Rds, 40s work/20s rest
- KB swings
- KB snatches (alt arms)
- Battle Ropes
- Sit-ups
- Object Clean & Press
- Wall Balls
- Knees to Elbows
- Burpee Bar Touches
- Box Jumps
· Rest x1 min
Strongman
- Atlas stone over bar x50reps
*We are a strongman gym, so I have access to some equipment you may not. I will try to provide suggestions on alternatives, but feel free to ask questions*