by Paul Dyck | Dec 31, 2023 | Group S&C Workout
Monday 1-01-24 Workout Of The Day Happy new year everyone! Today we’re throwing out a choose your own adventure workout so pick your poison from the two options below and get to work. We’re looking forward to seeing everyone back in the gym and starting...
by Paul Dyck | Dec 31, 2023 | Group S&C Workout
Sunday 12-31-23 Workout Of The Day EMOM – 24 (4 rounds) 8-10 Db chest press 8 Dbl KB front squats 8 Dbl Db C&J 12 Alt. Gorilla rows 6-8 Pegboard chin ups Rest
by Paul Dyck | Dec 29, 2023 | Group S&C Workout
Saturday 12-30-23 Workout Of The Day :30 work :30 rest for 30 rounds for max reps… 1. Wall Balls 20/30# 9’/10’ 2. Ski 3. Push-ups 4. ECHO 5. Box over burpees 6. Rest Get in as many reps as possible during your work period and enjoy some recovery and transition time....
by Paul Dyck | Dec 28, 2023 | Starke Sweat
Friday 12-19-23 Starke Sweat A. EMOM – 16 10 Alt DB seesaw press 10 Walking DB lunges 10 Alt Gorilla rows (KB) 10 KB Squat jumps B. AMRAP – 14 10 Alternating DB Snatches 8 Shuttle runs 6 Push Ups 4 Dbl. DB cleans (heavy) 2 Burpee pull ups or burpee to a...
by Paul Dyck | Dec 28, 2023 | Group S&C Workout
Friday 12-29-23 Workout Of The Day A. E3M – 5 (15 min) 1 Power clean + 1 Front squat + 1 Hang squat clean+ 1 Front squat+ B. 21-15-9 Hang squat cleans Kcal ECHO Bike RX: 65/95# Int: 55/75# Beg: 45/55# +/- Part A. Is a clean complex. You’ll have a chance to build...
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