by Paul Dyck | Dec 8, 2023 | Group S&C Workout
Saturday 12-09-23 Workout Of The Day In Teams of Two… AMRAP – 30 You go, I go. 2 Ring Muscle Ups or Burpee Pull Ups 3 Power Cleans 4 Strict HSPU or Strict KB Press 5 Front Squats 6 T2B C2B Combo 7 Deadlifts 8 Ring Dips RX+: 125/185# RX: 110/155# Int: 95/135#...
by Paul Dyck | Dec 7, 2023 | Starke Sweat
Friday 12-08-23 Starke Sweat A. E75 – 12 10 Alt DB Chest Press 10 Walking DB Lunges 10 BB Pull Ups B. AMRAP – 12 12/15 KCal Row 10 Goblet Squats 5 Over the Rower Burpees Part B is a short AMRAP triplet. Choose a weight you can perform 10 unbroken goblet...
by Paul Dyck | Dec 7, 2023 | Group S&C Workout
Friday 12-08-23 Workout Of The Day A. E4M – 3 3 Back squats @70, 80, 90% or go by feel for the day 3-5 Peg board chin-ups B. AMRAP – 12 12/15 KCal Row 10 Front Squats 5 Over the Rower Burpees RX: 85/115# Int: 65/95# Beg: 55/75# Today we build on our back...
by Paul Dyck | Dec 6, 2023 | Starke Sweat
Thursday 12-07-23 Starke Sweat A. E3M – 5 4 DB Push Press 5 Front Squats 6 DB Hang Cleans 7 Deadlifts 8 Alt Gorilla Rows 2 Lengths loaded carry B. AMRAP – 13 5 Empty sled sprints 10 Wall Balls 12/15 kcal Ski 20 Anchored sit...
by Paul Dyck | Dec 6, 2023 | Group S&C Workout
Thursday 12-07-23 Workout Of The Day A. E2:30 – 5 3 BB Push Press + 4 Jerks B. 5 RFT 6 HSPU or Push Press 8 KB Hang Squat Cleans (4/side) 10 OH KBS 10/12 Kcal Ski RX: 40/60# Int: 35/50# Beg: 25/35# Part A. is a little strength & skill work. Build to a...
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