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 2 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#...
by Paul Dyck | Nov 26, 2023 | Group S&C Workout
Monday 11-27-23 Workout Of The Day A. E4M – 3 5 Front Squats (65,75, 85% of 1RM) + 5 Heavy KB Push Press B. 3 RFT 12/14 Kcal Row 10 Dbl. KB C&J 8 T2B Rest 2 min. 3 RFT 12/14 Kcal Row 10 Dbl. KB C&J 8 T2B RX: 35/50# Int: 30/40# Beg: 20/30# +/- Part A. we...
by Paul Dyck | Nov 25, 2023 | Group S&C Workout
Sunday 11-26-23 Workout Of The Day A. EMOM – 30 1. 5 Strict KB Press 2. 10 Alt. Gorilla Rows 3. 5 Alternating DB Chest Press / side 4. 1 Max weight pull up OR 2 pull ups @ 5132 tempo 5. 5 Dbl. Bell clean & front squats 6. Rest Today’s workout is a 30 min...
by Paul Dyck | Nov 24, 2023 | Group S&C Workout
Saturday 11-25-23 Workout Of The Day AMRAP – 30 In Teams of two… Conga-Time 3 Muscle Ups (bar or ring) or burpee pull-ups 4 Lengths of empty sled sprints (4 lengths each) 5 BB Power Cleans 110/155# +/- 5 Front squats (same as power clean weight) 6 Box Over...
by Paul Dyck | Nov 24, 2023 | Starke Sweat
Friday 11-24-23 Workout Of The Day A. EMOM – 15 10 Alt. Gorilla rows 8 Goblet Squats 6 Pull Ups / Chin Ups B. Work 3:00 rest 1:30 x 3 Ski 8/10 Kcal 10 KBS 10 Box Step Overs 10 Lateral plate...
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