Week of 11/20/23
Monday, 11/20/23
Wave2/Week2/Day1
Conditioning – 10 min EMOM
- Pullup x1
- Burpees x2
- KB Swings x3
- Jumping Lunges x4 (each leg)
· Every minute add 1 rep to each exercise, if you can’t keep up w/ the clock start working your way back down
Strength – 5 Rds
- Deficit (3”) Deadlift x1 (work up to a new 1RM)
- Sandbag/Stone Clean & Press
- V-ups x20
Strongman – add/drop set
- Trap bar deadlift, start @50%, do 6 reps, add an appropriate amount of weight, complete another 6 reps, keep adding weight as long as you can keep getting 6 reps, as soon as you can’t, repeat the jumps back down
Tuesday, 11/21/23
Wave2/Week2/Day2
Conditioning – 10 min Time Cap
- Burpees x3
- Db Thrusters xAMRAP (100 reps or time cap)
· Every time you have to let go of the Dbs, do 3 burpees, continue until you’ve totaled 100 reps on the thrusters or run out of time
Strength – 5 Rds
- Weighted Pullups x3
- Axle Clean & Press x1 (work up to a new 1RM)
- KB side bends x10e
Volume – 3 Rds
- Axle Clean & Press x5 @80%
- KB side bends x10e
Strongman – 5 Rds
- Sandbag/stone/object carry x100ft
- Dif object than above x100ft
- KB waiter’s walk x100ft
Wednesday, 11/22/23
Wave2/Week2/Day3
Conditioning – 15 min AMRAP
- Pullup x1
- Tire Flips x3
- Pushups x5
Strongman – 6 Rds
- Sled Drag x50ft @ heavy as possible
- Farmer’s Carry x50ft @ heavy as possible
- Battle ropes x60s
Conditioning – 15 min AMRAP
- Pullup x1
- Tire Flips x3
- Pushups x5
Thursday, 11/23/23
Wave2/Week2/Day4
Speed – 12 min EMOM
- Squats x3 @50%
- Box Jumps x3
Assistance – 5 Rds
- Sumo Stance Romanian Deadlift x5
- Good Mornings x15
- Reverse Hyper x10
- Ab Rollouts x10
Strongman – 5 Rds
- Farmer’s Walk x100ft (try for BW per hand)
- Backwards explosive sled drag/row x50ft
Friday, 11/24/23
Wave2/Week2/Day5
Conditioning – 8 Rds
- Sumo Deadlift High Pulls x30s
- Viper Press x30s
- Burpees x30s
- Rest x30s
Strongman – 10,9,8,7,6,5,4,3,2,1
- Tire Flips
- Circus Db Clean & Press
*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*