Week of 1/22/24
*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, 1/22/24
Wave1/Week3/Day1
Conditioning – 4 Rds
- Deadlifts x8 @70%
- Burpees x8
Assistance – 3 Rds
- Good Mornings x10
- Walking Lunges x100ft
- Bear Walk x200ft
· Rest 90s
Strongman – 3 Rds
- 4 stones over bar/to height, heavy -> light
· 60s time limit, stones 1, 2 & 3 are done for singles reps, stone 4 is max reps in remaining time
· Can be performed with sandbags, med balls, or kegs if you don’t have stones
TUESDAY, 1/23/24
Wave1/Week3/Day2
Conditioning – 10 min EMOM
- Min 1: pullups x1, burpees x2, pushup x3, mtn climbers x4
- Min 2: pullups x2, burpees x4, pushups x6, mtn climbers x8
- Min 3: pullups x3, burpees x6, pushups x9, mtn climbers x12
- Min 4: pullups x4, burpees x8, pushups x12, mtn climbers x16
- Min 5: pullups x5, burpees x10, pushups x15, mtn climbers x20
- Min 6: pullups x5, burpees x10, pushups x15, mtn climbers x20
- Min 7: pullups x4, burpees x8, pushups x12, mtn climbers x16
- Min 8: pullups x3, burpees x6, pushups x9, mtn climbers x12
- Min 9: pullups x2, burpees x4, pushups x6, mtn climbers x8
- Min 10: pullups x1, burpees x2, pushup x3, mtn climbers x4
· If you can’t keep up with the clock, start working your way back down
Strength – 6 Rds
- Weighted Pullups/Chin-ups x3
- Bb Split Jerks x2 @80%
- Side Plank x30s/each side
· Rest 90s
Assistance – 3 Rds
- Z-press x10 (as HEAVY as possible)
- Close-grip Pushups x10
- Triceps Pushdown x15
WEDNESDAY, 1/24/24
Wave1/Week3/Day3
Conditioning – 10 min AMRAP
- Row x25 calories -OR- Run x400m
- Thrusters x10
- Box Jumps x10
· Finisher: Row x500m after the 10 minutes end
Conditioning – 12 min AMRAP
- Run x400m
- Jump Squats x15
- Pushups x15
· Finisher: Run x800m after the 12 minutes end
THURSDAY, 1/25/24
Wave1/Week3/Day4
Conditioning – Bring Sally Up
- Burpees
· “Bring Sally Up” = stand & jump
· “Bring Sally Down” = drop down and hold pushup position
Strength – 5 Rds
- Front Squats x3 (HEAVY)
- Ab Rollouts x10
- Sandbag Carry x50ft (HEAVY)
· Rest 90s
Speed – EMOM
- Squat/Leg Press @60% of squat 1rm
· Min 1: 2 reps
· Min 2: 4 reps
· Keep adding 2 reps every minute until you can’t keep up with the clock
FRIDAY, 1/26/24
Wave1/Week3/Day5
Conditioning
- Pullups x100
- Pushups x150
- Sit-ups x225
- Squats x300
- Burpees x75
· If you’ve got training partner’s, perform in teams of 3, your team must reach a combined total of the reps listed for each exercise
· If you’re training along divide it all by 3 and get those reps in as few rounds as possible
Speed – 10 min EMOM
- Bench x3 @60%
- Hollow Rocks x12
Strongman
- Any event you want to work on or missed during the week