by Paul Dyck | Dec 23, 2023 | Group S&C Workout
Sunday 12-24-23 Workout Of The Day In teams of three… One working, one active hold, one resting. “Ho, Ho, Hold My Milk” 100 Kcal ECHO buy in (no holds) 100 OH KBS – Plank (forearms) 100 Goblet or front squats (85/115#) – Handstand hold or pike or dbl. OH...
by Paul Dyck | Dec 22, 2023 | Group S&C Workout
Saturday 12-23-23 Workout Of The Day AMRAP – 30 With a partner synchro style 3 Power Cleans 6 T2B 9 Bar Over burpees 24/30 Kcal ECHO RX: 125/185# Int: 95/135# Beg: 65/95# +/- Perform today’s workout with three synchronized power cleans, six synchro t2b or...
by Paul Dyck | Dec 21, 2023 | Starke Sweat
Friday 12-22-23 Starke Sweat A. 30 Min :30 Work :30 rest for max reps / round (5 rounds) 1. Wall Balls 2. Kcal Ski 3. Up Downs (burpee NO pushup) 4. Echo Bike 5. Push Ups 6. Rest Pick movements and variations that will allow you to use full range of motion for ALL...
by Paul Dyck | Dec 21, 2023 | Group S&C Workout
Friday 12-22-23 Workout Of The Day A. E3M – 5 1 Back Squat B. EMOM – 12 (4 rounds) 10 C2B Pull ups / Pull ups 10 Thrusters 65/95# 8/10 Kcal ECHO Today’s your chance to test your true 1RM back squat. You’ll have time to build to your working weight...
by Paul Dyck | Dec 20, 2023 | Starke Sweat
Thursday 12-21-23 Starke Sweat A. Circuit – 20 10 Goblet squats 10 Dbl. KB Deadlift + loaded carry* 10 Ring Rows 10 KBS 1 Heavy sled push *Garage to bikes and back Pick methods and weights you can move well with for all ten reps through the 20 minute circuit. B....
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