Week of 11/6/23
Monday, 11/6/23
Wave1/Week5/Day1
Conditioning – 10 min time cap
- Med ball (light) over shoulder x100 reps
Strength – 5 Rds
- Box Squat x1 (work up to a 1RM)
- Sandbag Carry x100ft
- Flutter Kicks x30s
Volume – 3 Rds
- Box Squats x5 @80%
- Flutter Kicks x30s
Strongman
- Max time Farmer’s Hold (Light-135, Heavy-225) per hand
- Max Rep Burpees
· Every time you have to rest, switch exercises, keep going until you total 75 burpees
Tuesday, 11/7/23
Wave1/Week5/Day2
Conditioning – 15 min time cap
- Deck of Cards Workout
- Complete the number of reps based off number on card, face cards+10, aces+11
· Hearts – BW man-makers
· Spades – inverted rows
· Diamonds – sledgehammer swings
· Clubs – med ball slams
Strength – 5 Rds
- SA Db Rows x10e
- Bench x1 (work up to a 1RM)
- Double Unders x30/Regular Jump Rope x120
Volume – 3 Rds
- Bench Press x5 @80%
- Leg Raises x10
- Double Unders x30/Regular Jump Rope x120
Assistance – 3 Rds
- Dips x max reps
- Deficit Pushups x max reps
- Cable Rope Triceps extensions x max reps
Wednesday, 11/08/23
Wave1/Week5/Day3
Conditioning
- Bb Snatch x1
- Overhead Squat x1
- Bb Clean x1
· Start w/ empty bar, after each rd add 10lbs, rest 1 min, then repeat
· Continue until it gets too heavy
Thursday, 11/09/23
Wave1/Week5/Day4
Speed – 2, 10 min EMOMs
- Squat x3 @55%
- BW Jump Squat x5
· Rest 3 minutes between EMOMs
- Deadlift x4 @55%
- Burpees x2
Strongman – 5 Rds
- Object carry x200ft
- Wall-sit for as long as it took to complete the carry
· Can do this with a partner, one does a wall-sit while the other does the carry
Friday, 11/10/23
Wave1/Week5/Day5
Conditioning – 6 Rds
- Start w/ empty bar, don’t put bar down until all reps are completed
· Bent-over row x8
· Deadlift x8
· Hang clean x8
· Front squat x8
· Push press x8
· Lunges x8 (4e)
· Good Mornings x8
· Back Squat x8
- Rest 90s, add weight, go again for 6 Rds
Speed – 10 Rds
· Every 45s
- Overhead Press x3 @55%
Strongman
- Yoke technique work @65% or LESS