Starke Sweat Monday April 15th – Friday April 19th 2024

Starke Sweat Monday April 15th – Friday April 19th 2024

Monday 4-15-24 Starke Sweat

A.
EMOM – 15
8 Dbl. DB Thrusters
10 Alt Renegade rows
6-8 Dbl DB Box Step Overs

B.
6 Burpees to a target
8 Wall Balls 
10 Kettlebell Swings
12/15 kcal Ski

Tuesday 4-16-24 Starke Sweat

A.
“Jiffy” (cap 30)
For Time:
1600/2000m Ski 
1600/2,000m Row
1 Mile Run or 96/120 Kcal ECHO

B.
Core work, coaches choice 🙂 

All conditioning today baby. Aim for a maximum of 10 min / movement. The clock will be set for a “soft cap” so you can still get your time when you get in off the run 🙂 

Wednesday 4-17-24 Starke Sweat

A.
E75 – 15
8-10 DB Chest Press
8-10 Dbl Bell Front Squats (DB or KB)
8-10 Pull Ups

B.
AMRAP – 10
10 Box Jump Overs
10 Alt DB/KB Lunges (35/50# one bell)
10 Hand Release Push Ups
8/10 Kcal Row

Thursday 4-18-24 Starke Sweat

In teams of two… (cap 35)
100 Sit Ups
90 Kcal Row
80 Alt. DB Snatches
70 Dbl. DB walking lunges
60 Wall Balls
50 KBS
40 Box jumps
30 Burpees to a target
20 Empty sled sprints
10 Kcal ECHO sprint (each)

In teams of two, chip away at the above workout with one person working and one resting.

Friday 4-19-24 Starke Sweat

A.
E75 – 14
Odd: 6-8 BB Bench Press
Even: 10-12 Alt. Gorilla Rows

B.
AMRAP – 12
10/12 Kcal Ski
8 Ring Rows
4 Devils Press