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 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 5, 2023 | Starke Sweat
Wednesday 12-06-23 Starke Sweat A. In Teams of two… 30: Work :30 Rest (4 rounds / 32 min) 1. BB Thrusters 2. Pull Ups 3. DB Hang Power Cleans 4. Box Over Burpees 5. T2B / HLR / Sit Ups 6. Dips 7. ECHO Bike 8. Rest DB Movements RX: 30/40# Int: 25/35# Beg: 20/30# +/- ...
by Paul Dyck | Dec 4, 2023 | Starke Sweat
Tuesday 12-05-23 Starke Sweat A. EMOM – 12 1. 8 Seated DB curl to press 2. 10 Alternating DB Lunges (front rack or farmer carry) 3. 8 Ring rows @ 21×1 B. AMRAP – 14 10 DB Step Overs 10 DB C&J (5/side) 10 Alt. Renegade rows (5/side) 6 Shuttle runs...
by Paul Dyck | Dec 3, 2023 | Starke Sweat
Monday 11-04-23 Starke Sweat AMRAP – 8 10 OH KBS 10 Push ups 8/10 Kcal ECHO Rest 2 Min AMRAP – 8 10 Dbl. KB Front Squats 8/10 Kcal Row 10 Box Jumps Rest 2 Min AMRAP – 8 6 Devils Press 8 C2B / Pull Ups 8/10 Kcal Ski Today’s workout is three 8...
by Paul Dyck | Nov 30, 2023 | Starke Sweat
Friday 12-01-23 Starke Sweat A. EMOM – 16 1. 8-10 DB Chest Press 2. 6-8 Chin Ups 3. 6-8 Split stance Deadlift / Leg 4. 16-20 Russian Twists B. AMRAP – 15 10 DB Thrusters 8/10 Kcal ECHO 6 Up Downs (burpee no push up) 4 Lengths empty sled...
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