3-Week Strength Program

3-Week Strength Program

Let's get Strong At Home! Spend the next three weeks developing power and absolute strength. Download your full program guide here! http://alchemy365.io/strongathome

This program consists of nine workouts, meant to be completed over the course of three weeks (3x/week). No two people are alike and of course, you need to listen to your body throughout these next three weeks but generally, we encourage our athletes to supplement these strength classes with our regularly programmed classes.

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3-Week Strength Program
  • Strong At Home: Day 1
    58:45
    Strong At Home: Day 1

    Strong At Home: Day 1

    3 Rounds:
    A1: Tempo Single Arm Strict Press: 8-10 Reps
    A2: Tempo 2-point BO Row: 8-10 Reps

    ... then ...
    3 Rounds
    B1: Renegade Rows: 8-10 Reps
    B2: Lay Back Press Reps (controlled pace): 10-12

    ... then ...
    3 Minutes:
    12 Leg Extensions + 24 Bicycles

  • Strong At Home: Day 2
    51:29
    Strong At Home: Day 2

    Strong At Home: Day 2

    3 Rounds:
    Front Rack - 15 x Drop Lunge + 3 Split Squats
    Single Leg Glute Bridges: 10 Reps

    3 Rounds
    12 Front Squat Pulses

    ... then ...
    8 x Tabata Curl and Press

  • Strong At Home: Day 3
    49:16
    Strong At Home: Day 3

    Strong At Home: Day 3

    3 Rounds:
    A1: Single Arm Strict Press: 8-10
    A2: Single Arm Hang to OH (center handle): 8-10

    ... then ...
    B1: Single Arm Tempo Hammer Curls: 8-10 (R/L)
    B2: Extended Push-ups: 8-10 (R/L)

    4 Rounds
    30 Seconds: Swings
    30 Seconds: Straight Leg DL

  • Strength At Home: Day 4
    51:33
    Strength At Home: Day 4

    Strength At Home: Day 4

    3 Rounds
    A1: Tempo Goblet Lateral Lunges: 10-12 Reps
    A2: Gorilla Rows: 10-12 Reps

    ... then ...

    3x Rounds
    B1: Farmer Carry Single Leg DL > 1 Leg Mountain: 8-10 Reps
    B2: Staggered OH Squat: 10 Reps

    ... then ...
    10x Tabata Jumping Lunges

  • Strong At Home: Day 5
    47:20
    Strong At Home: Day 5

    Strong At Home: Day 5

    3 Rounds

    A1: Close Grip Push-up: 10-12 Reps
    A2: Forward Raises: 10-15 Reps

    ... then ...

    3 Rounds:

    2 Rounds:
    B1: 30 Seconds: Max Curls
    B2: 30 Seconds: Max OH Tricep Extensions

    10 x Tabata Strict Burpees

  • Strong At Home: Day 6
    1:00:21
    Strong At Home: Day 6

    Strong At Home: Day 6

    3 Rounds:
    Farmer Carry Split Straight Leg DL: 8-10 Reps
    Torpedo Glute Bridges: 10-15 Reps

    ... then ...

    3 Rounds
    Single Arm Ground to Shoulder: 10-12 Reps
    Windmills: 8-10 Reps

    ... then ...
    3 Rounds:
    21 Swings
    21 Back Extensions

  • Strong At Home: Day 7
    59:37
    Strong At Home: Day 7

    Strong At Home: Day 7

    3 Rounds

    A1: Tempo Single Arm Strict Press: 10-14 Reps
    A2: Tempo 2-point BO Row: 10-14 Reps

    ... then ...

    3 Rounds
    B1: Renegade Rows: 10-14 Reps
    B2: Single Arm Bridged Floor Press: 8-10 Reps

    ... then ...

    10-9-8-7-6-5-4-3-2-1:
    Floating Lunges
    Tempo Push-ups

  • Strong At Home: Day 9
    55:21
    Strong At Home: Day 9

    Strong At Home: Day 9

    3 Rounds
    A1: Forward Raises: 10-12 Reps
    A2: Single Arm Upright Row: 10-12 Reps (R/L)
    A3: Curl and Press: 12-15 Reps

    ... then ...

    3 Rounds
    B1: Max Effort Push-up
    B2: 50 Hovering Plank Marches

    ... then ...

    4 Rounds:
    20 Air Squats
    10 Lateral Lunges (R/L)
    30 Hunkered Jumps

  • Strong At Home: Day 8
    50:29
    Strong At Home: Day 8

    Strong At Home: Day 8

    3 Rounds

    A1: Strict Long Arm Ground to OH
    A2: Toes to Torpedo: 10-12 Reps

    ... then ...

    3 Rounds
    B1: Single Arm Cross Rack Tempo Lunge: 8-10 Reps
    B2: 24 Jumping Lunges

    ... then ...

    4 Minutes:
    12 Leg Extensions + 24 Bicycles

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