Week of 1/15/24
*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*
MONDAY, 1/15/24
Wave1/Week2/Day1
Conditioning – Tabata
- Hollow Rocks (20s)
- Pushups (10s)
Speed – 12 min EMOM
- Deadlifts x4 @60%
Strongman – Work up to New Max
- Farmer’s Carry x50ft (new max)
- Goblet Squat x15
- Pullups x5
- Jumping Lunges x20
Strongman – 12 min EMOM
- Farmer’s Carry x100ft @60%
TUESDAY, 1/16/24
Wave1/Week2/Day2
Conditioning – 3 Rds (10 min time cap)
- Bear Walk Forward/Backward x50ft
- Gator Walk Forward/Backward x50ft
- Crab Walk Forward/Backward x50ft
Strength – 3 Rds
- Bent-over Row x8 (HEAVY)
- Bb Push Press x8 @70%
- Windshield Wipers x8e
- Battle Ropes x30s
- Rest x90s
Assistance – 20,15,10
- CG Bench Press @55%
- KB Swings
WEDNESDAY, 1/17/24
Wave 1/Week2/Day3
Conditioning – 15 min AMRAP
- Pullups x10
- Burpees x10
- BW Squats x10
· Finisher: Jump Rope 2 min (after you finish the 15 min AMRAP)
Conditioning – 10 min EMOM
- Deadlifts x10 (light)
- Bicycle Crunches x30
· Finisher: Run x800m (after you finish the 10 min EMOM)
THURSDAY, 1/18/24
Wave1/Week2/Day4
Conditioning – 10 min EMOM
- Burpees x5
- BW Squats x10
- Pushups x10
- Mtn Climbers x30 (15e)
- Jumping Jacks x30
· Do burpees in min 1, BW squats in min 2, etc…repeat 2x for total of 10 min
Strength – 5 Rds
- Box Jumps x4
- Squat x2 @80%
- Jump rope x60s
· Rest 90s
Assistance – 3 Rds
- Front Squat x8 @60%
- Db Deadlifts x8
- Dragon Flags x8
· Rest 90s
Mindset Finisher – 3 Rds
- Sled Sprint x200ft
- Burpee Pullups x10-8-6
· Drop 2 reps off the burpee pullups each rd
FRIDAY, 1/19/24
Wave1/Week2/Day5
Conditioning – 40s work/20s rest & rotate to next exercise, 3 Rds, 1 min rest btwn rds
- KB Swings
- Jumping Lunges
- DB Renegade Rows
- Sit-ups
- Bench Dips
- Med Ball Slams
- Knees to Elbows
- BW Man Makers
- Box Jumps
- Sledgehammer Swings
Strength – 5 Rds
- Pendlay Rows x5 (HEAVY)
- Bench x2 @80%
- Ab Rollouts x10
· Rest 90s