Monday 4-17-23 Workout Of The Day

Today kicks off BRING YOUR OWN BUDDY WEEK! Welcome to those of you joining our Starke crew for some strength and sweat this week. If you’re just getting moving again, take it slow, focus on movement and mechanics and HAVE FUN! Don’t worry about what anyone else is doing or how much they’re lifting. Movement and mechanics are always the highest priority and the gains will come along with consistency! If you have any issues with range of motion or previous injuries, please let a coach know before you start class OR of anything is bothering you during class.

8:00 Work
8/10 Kcal ECHO
10 Kettlebell Swings (shoulder height or overhead)
10 Push Ups

-Rest 3:00-

8:00 Work
8/10 Kcal Row
10 Goblet Squats (heavy)
10 Anchored Sit Ups

-3:00 Rest-

8:00 Work
8/10 Kcal Ski
10 Box Jumps
10 Burpees to a target

Kettlebell weight for the first two AMRAP’s
RX: 35/50#
Intermediate: 30/40#
Beginner: 20/30# +/-

Today’s workout is three 8 minute AMRAP’s with three minutes rest in between (you’re welcome:) Pick weights and a pace you can keep moving consistently with. For those of you just getting back into the gym or if you’re here for BYOB week, Take it slow and steady and keep moving especially if you plan on coming multiple times this week!