Week of 1/8/24
*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, 1/8/24
Wave1/Week1/Day1
Conditioning – 10 min EMOM
- Sandbag carry x50ft @60%
Strength – 6 Rds
- Deadlifts x2 @80%
- Plank x60s
- Sprint x200ft
- Rest x90s
Assistance – 3 Rds
- Front Squat x5 (HEAVY)
- Walking Lunges x8
- Russian Twists x15e
- Rest x90s
TUESDAY, 1/9/24
Wave1/Week1/Day2
Conditioning – 10 min EMOM
- Circus Db Clean & Press x3 @60%
· Clean every rep, alternate arms every set
Strength – 5 Rds
- Weighted pullups x3
- Strict Press x5 (HEAVY)
- Face Pulls x20
- Banded External Rotations x10
- Rest x90s
Assistance – 3 Rds
- DB Man Makers x5
- Plyo Pushups x10
- Tricep Pushdowns x15
- Flutter Kicks x30s
WEDNESDAY, 1/10/24
Wave1/Week1/Day3
Conditioning – 12 min EMOM
- Min 1: run -OR- bike -OR- row
- Min 2: goblet squat x15
- Min 3: pushups x15
(repeat 4x)
· Finisher: Pullups x10
Conditioning – 8 min AMRAP
- Thrusters x8
- Burpees x8
- BW Squats x8
· Finisher: Box Jumps x25
THURSDAY, 1/11/24
Wave1/Week1/Day4
Strength – 4 Rds
- Burpee Broad Jumps x100ft
- Squats x8 @70%
- Leg Raises x10
- Rest x2 min
Assistance – 3 Rds
- Bulgarian Split Squats x6e
- Leg Raises x10
- KB Swings x20
- Rest x90s
Mindset
- Back Peddle Sled Drag x100ft
- Squats x max reps in time it took to complete drag
· Repeat until you total 100 squats
FRIDAY, 1/12/24
Wave1/Week1/Day5
Conditioning – deck of cards workout
- Hearts: Sumo Deadlift High Pull
- Spades: Burpee Lateral Jumps
- Diamonds: KB/Db Snatches
- Clubs: Floor Press
· Do the number of reps shown on the card, exercise is determined by the suite
· Face cards are 10, Aces 11
Strength – 6 Rds
- SA Db Row x10e
- Bench x2 @80%
- Banded Crunches x10
- Rest x90s