by Paul Dyck | Mar 14, 2024 | Group S&C Workout, Starke Sweat
Friday 03-15-24 Workout of The Day “Tri Sprint Intervals” 5 Rounds of… AMRAP – 4 20/24 Kcal Ski 30 x 40’ Shuttle Runs Max Calorie ECHO with remaining time *Rest 4 Minutes Between Rounds Today is all about the cardio. You have a 1:1 work/rest ratio...
by Paul Dyck | Mar 10, 2024 | Starke Sweat
Starke Sweat Monday March 11th – Friday March 15th 2024 Monday 03-11-24 A. :30 work :30 rest x 20 rounds 1. 8 Back lunge to wall toss right side 2. 8 Back lunge to wall toss left side 3. 10-12 Alternating Gorilla rows 4. Battle ropes (rug pulls) B. 3 Rounds for...
by Paul Dyck | Mar 3, 2024 | Starke Sweat
Starke Sweat Monday March 4th – Friday March 8th 2024 Monday A. EMOM – 20 1. 6-8 Strict Thrusters 2. 10 Alt. Gorilla rows 3. 6-8 Split stance DL / leg 4. 6-8 Ring push Ups B. AMRAP – 10 8/10 Kcal Row 8 Shuttle Runs Tuesday A. 4 EMOM – 15 (5...
by Paul Dyck | Feb 25, 2024 | Starke Sweat
Monday February 26th – Sunday March 3rd 2024 Monday: Strength Focus 4 Rounds of: 8 Goblet Squats 10 DB Curl to press 10 Kettlebell Romanian Deadlifts Conditioning: 3 Rounds For Time: 500m Row 15 Dumbbell Thrusters (choose a challenging weight) 10 Burpees over...
by Paul Dyck | Feb 22, 2024 | Starke Sweat
Friday 02-23-24 Starke Sweat A. 16 Min Circuit 8 Dbl. KB Deadlifts + 2 loaded carry 6 Pull Ups 2 x Sled pulls 8 Push Ups + 3 sec shoulder tap B. “Snatch Me If You Can” 50 Hang DB Snatches 40/50 Kcal ECHO 50 Hang DB Snatches Part A. Is a 16 min strength circuit. Build...
by Paul Dyck | Feb 21, 2024 | Starke Sweat
Thursday 2-22-24 Starke Sweat A. Single sided… E75 – 16 (4 rounds) 5 SLDL / leg 5 Alt DB Chest Press 5 Single leg steppe / leg 5 Single arm ring row / arm B. Three rounds of… 3:00 Work 1:00 rest “Kurt Browning” :30 Lateral bounding :30...
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