Week of 11/27/23
Monday, 11/27/23
Wave2/Week3/Day1
Conditioning – AMRAP in 12 minutes
- Bear Walk Forward then backwards x50ft
- Gator Walk Forward then backwards x50ft
- Crab Walk Forward then Backwards x50ft
- Banded Side Straddle Walks x100ft
Strength – 5 Rds
- Pause (3s) Squat x1 (working up to a new 1RM)
- Leg Raises x10
- KB Swings x10
Mindset – Squat Dropset
- 70% of today’s top set, do 8 reps, drop weight do 8 more, continue until you’ve done 5 sets or 40 total reps
Assistance – AMRAP in 10 minutes
- Good mornings x8
- Walking Lunges x50ft
Tuesday, 11/28/23
Wave2/Week3/Day2
Conditioning – 10 min EMOM
- Atlas Stone/Sandbag Carry x100ft (as heavy as possible)
Strength – 5 Rds
- Kroc Row Drop Set x8-drop-8-drop-8 (each arm)
- Close-grip Bench x1 (working up to a new 1RM)
- Windshield Wipers x8e
Volume – 3 Rds
- Close-grip Bench x5 @80%
- Windshield Wipers x8e
Assistance – 3 Rds
- Neutral-grip Db Bench xAMRAP
- Dips xAMRAP
- Triceps Pushdowns xAMRAP
Wednesday, 11/29/30
Wave2/Week3/Day3
Conditioning – 7 Rds
- Tire Flips x5
- Stone Over Bar x5
- Db ManMakers x5
Thursday, 11/30/23
Wave2/Week3/Day4
Speed – 2, 10 min EMOMs
- Squat x3 @65%
- Keg/Sandbag/Stone Clean & Press x2
· Rest 3 minutes
- Deadlifts x2 @65% (every 30s for 10 min)
Strongman – 10 min EMOM
- Minute 1: Stone to shoulder x1/Burpee x1
- Minute 2: Stone to shoulder x2/Burpee x2
- Minute 3: Stone to shoulder x3/Burpee x3
- Minute 4: Stone to shoulder x4/Burpee x4
- Minute 5: Stone to Shoulder x5/Burpee x5
- Minute 6: Stone to shoulder x5/Burpee x5
- Minute 7: Stone to shoulder x4/Burpee x4
- Minute 8: Stone to shoulder x3/Burpee x3
- Minute 9: Stone to shoulder x2/Burpee x2
- Minute 10: Stone to shoulder x1/Burpee x1
Assistance – 3 Rds
- Lying Hamstring Curls x10
- Turkish Get-ups x5
- Flutter Kicks x120
Friday, 12/1/23
Wave2/Week3/Day5
Conditioning – Tabatas (complete the full tabata before moving to the next exercise)
- Farmer’s Holds
· Rest 1 min
- Hollow Rocks
· Rest 1 min
- Deficit Pushups
· Rest 1 min
- Bodyweight Bulgarian Split Squats (switch leg each work period)
· Rest 1 min
- Russian Twists
Strongman – 8 Rds
- Zercher Yoke Carry x50ft @75%
*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*