Week of 2/19/24
*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, 2/19/24
Wave1/Week3/Day1
Conditioning – 4 Rds
- Run x400m
- Thrusters x10
- Pullups x10
Strength – 3 Rds
- Box Jumps x10
- Deadlift x2/fail @70% (8-12 reps)
- Plank x30-60s
· Rest 90s
Assistance – 3 Rds
- Good Mornings x3/fail
- Reverse Lunges x3/fail
- V-ups x3/fail
Strongman – As many rds as needed
- Deadlift x1-3 reps @80%
· Total 12-15 reps
WEDNESDAY, 2/21/24
Wave1/Week3/Day2
Conditioning – 3 Rds
- KB swings x25
- Goblet Squats x25
- Chin-ups x10
Strength – As many Rds as Needed
- Pullups x1/fail
- Strict Press x1/fail @80%
- Suitcase Hold x30s/each
· Do as many rds as needed to total 15 reps on the strict press
Assistance – 3 rds
- Lat Pulldowns x2/fail
- Lat Raises x2/fail
- Rear Delt Flyes x2/fail
Strongman – 10 min EMOM
- Circus DB C&P x3 @60%
FRIDAY, 2/23/24
Wave1/Week3/Day3
Conditioning – Reps for time, 50-40-30-20-10
- KB Swings
- Pushups
- BW Squats
- Sit-ups
Strength – 10 min EMOM
- Squat x3 @60%
Assistance – 3 Rds
- Hack Squat x1/fail
- Calf Raise x1/fail
- Plank x30s
Strongman – 5 Rds
- Yoke x50ft @70%
SATURDAY, 2/24/24
Conditioning – 25 min AMRAP
- Run x400m
- Pushups x25
- Goblet Squats x25
- KB Swings x25
Strength – 3 Rds
- DB Row x2/fail
- Bench x2/fail @70%
- Bench Leg Raises
· Rest 90s
Assistance – 3 rds
- Bb Rows x3/fail
- Incline Bb Bench x3/fail
- Bench Leg Raises x10
Strongman – As many Rds as Needed
- Stone to Height/Over Bar @80%
· Total 15 reps
· 48” for women, 52” for men