Week of 12/18/23
*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, 12/18/23
Wave2/Week6/Day1
Conditioning – 10 min AMRAP
- Pullups x5
- Pushups x10
- Squats x15
Strength – as many Rds as needed
- Deadlift x1 (work up to a new 1RM)
- Leg Raises x10
- KB/Db Snatches x5e
Volume – 3 Rds
- Deadlift xAMRAP @80%
- Set 2 x5
- Set 3 x5
Assistance – 3 Rds
- Sumo Stance RDL x12
- Good Mornings x10
- Db Rows x10e
Tuesday, 12/19/23
Wave2/Week6/Day2
Conditioning – 10 Rds
- Hollow Rocks x20s
- Pushups x10s
Strength – as many rds as needed
- Overhead Press x1 (work up to a new 1RM)
- Pullups x3
- KB Side Bends x8e
- Double Unders x30/Regular Jumps x120
Volume – 3 Rds
- Overhead Press x5 @80%
- Kb Swings x60s
Assistance – Tabata
- Z-Press
Thursday, 12/21/23
Wave2/Week6/Day3
Conditioning – 10 min AMRAP
- Tire Flips xAMRAP
Strongman – 5 Rds/5 rds
- Farmer’s Walk x100ft
- Sandbag Carry x100ft
- Atlas Stone Carry (bear hug) x100 ft
• 5 rds
THEN
- Zercher Yoke Carry x50ft
• 5 rds
Friday, 12/22/23
Wave2/Week6/Day4
Conditioning – 3 Rds
- 40s work/20s rest & rotate to next exercise
• KB Swings
• Jumping Lunges
• Battle Ropes
• Situps
• Dips
• Medicine Ball Squat Throws
• Knees to Elbows
• Burpee Bar Touches
• Box Jumps
• Sledgehammer Swings