by Paul Dyck | Nov 30, 2023 | Starke Sweat
Friday 12-01-23 Starke Sweat A. EMOM – 16 1. 8-10 DB Chest Press 2. 6-8 Chin Ups 3. 6-8 Split stance Deadlift / Leg 4. 16-20 Russian Twists B. AMRAP – 15 10 DB Thrusters 8/10 Kcal ECHO 6 Up Downs (burpee no push up) 4 Lengths empty sled...
by Paul Dyck | Nov 30, 2023 | Group S&C Workout
Friday 12-01-23 Workout Of The Day A. E 2:30 – 6 (15 min) 1 Power clean + 1 hang squat clean + 1 front squat B. AMRAP – 8 8 Hang squat cleans 6 Bar facing burpees 8/10 Kcal ECHO RX: 65/95# Int: 55/75# Beg: 45/55# +/- Part A. is a clean complex, build to...
by Paul Dyck | Nov 29, 2023 | Group S&C Workout
Thursday 11-30-23 Workout Of The Day A. E4M – 3 5 Back Squats (65,75, 85% of 1RM) + 3 weighted pull ups B. AMRAP – 12 10 Alt Front rack lunges 10 Dbl. DB Snatches 10 Ring dips / dips 8/10 Kcal Ski BB Weight RX: 65/95# Int: 55/75# Beg: 45/55# +/- Dbl DB...
by Paul Dyck | Nov 28, 2023 | Group S&C Workout
Wednesday 11-29-23 Workout Of The Day A. E75 – 12 (15 min) 8 DB Dbest Press 8 BB Bent Over Rows 8 Heavy KBS (shoulder height) B. Row 400/500m repeats w. 1:30 recovery between rounds (aprox 17.5 min) Part A. is a little strength focus work on a 75 second clock....
by Paul Dyck | Nov 27, 2023 | Group S&C Workout
Tuesday 11-28-23 Workout Of The Day 3 Rounds of… 3:00 work 1:30 rest 10/12 Kcal Ski 10 Alt. DB Snatch 8 Box Jump Overs Rest 3 Min 3 Rounds of… 3:00 work 1:30 rest 10/12 Kcal ECHO 10 DB Squat Cleans (5/side) 8 Burpees to a target RX: 35/50# + Int: 30/40# Beg: 20/30#...
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