by Paul Dyck | Nov 23, 2023 | Group S&C Workout
Friday 11-24-23 Workout Of The Day A. E4M – 4 8-10 Walking lunges + 6-8 Chin ups / Pegboard chin ups B. AMRAP – 12 10 BB C&J 10 Ring Dips 10 Kcal Ski Rx: 65/95 Int: 55/75# Beg: 45/55# +/- For part A. Walking lunges can be done in the front rack...
by Paul Dyck | Nov 22, 2023 | Starke Sweat
Thursday 11-23-23 Starke Sweat A. Circuit – 20 10 KB Deadlifts + 2 lengths loaded carry 6-8 DB Chest Press R+L+R&L = 1 rep 6 -8 Deficit DB Back Lunge / leg 6-8 DB Thrusters 6 Push ups + 4 taps B. AMRAP – 15 6 Plate burpees 8/10 Kcal Row 10 KBS 12 Hang...
by Paul Dyck | Nov 22, 2023 | Group S&C Workout
Thursday 11-23-23 Workout Of The Day A. E4M – 4 5 Deadlifts + 8 DB Chest Press B. “Excite Bike” 5 RFT 10/12 Kcal ECHO 8 Deadlift 6 Bar Over Burpees Rest 1 Minute after each round RX: 155/225# Int: 125/185# Beg: 95/135# +/- Part A. is a strength couplet on a four...
by Paul Dyck | Nov 22, 2023 | Starke Sweat
Starke Sweat A. Circuit 20 6 Single arm ring rows / side 6 single leg hip hinge / side 6-8 Hollow press / side Anti rotation 30sec / side B. AMRAP -14 10 KBS 10 Push Ups 2 sled sprints 8-10...
by Paul Dyck | Nov 21, 2023 | Group S&C Workout
Wednesday 11-22-23 Workout Of The Day A. E3M – 5 3 Strict Press + 4 Push Press + 5 Push Jerks B. For Time Buy In 24/30 Kcal Ski Then… 5 RFT 10 S2OH 12 C2B Pull Ups / Pull Ups 14 Front Squats RX: 65/95# Int: 55/75# Beg: 35/45# +/- Today’s workout has a...
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