Starke Sweat Monday April 22nd – Friday April 26th 2024

Starke Sweat Monday April 22nd – Friday April 26th 2024

Monday 4-22-24

A.
EMOM – 16
1. 10 Goblet Squats
2. 8-10 Chin Ups
3. 10 KBS
4. 8-10 Push Ups

B.
AMRAP -12
8/10 Kcal ECHO
8 Box Jump Overs
6 T2B / HLR

Tuesday 4-23-24

A.
Circuit – 20
6 Box step ups / leg (slow & steady)
10-12 Alternating DB Chest Press 
6-8 Split stance KB deadlifts / leg
1 Sled push (heavy)

B.
5 RFT
12/15 Kcal Ski
10 Thrusters
8 Shuttle runs (garage door to ECHO bikes = 1)



Wednesday 4-24-24

For Time: (cap 38)
100 Kcal Row
90 KBS 35/50# +/-
80 Kcal Row
70 DB Box Step Ups
60 Kcal Row
50 Dbl. DB Clean & Jerks
40 Kcal Row
30 Db. DB Devils Press 
20 Kcal Row
10 Burpee Pull-Ups

Thursday 4-25-24
A.
E75 – 14
Odd: 8 BB Bench Press
Even: 8 Dbl. DB/KB Front Squats

B.
5 RFT
10/12 Kcal ECHO
10/12 Kcal Ski
5 Empty sled sprints

*start in different places so there’s no log jam on the sled sprints.

Friday 4-26-24

A.
Circuit – 20
10 Dbl. KB Deadlifts + 80ft. Loaded carry*
10 Ring Push Ups
10 Pull Ups
10 Walking DB Lunges

*Garage doors to bikes and back is 80ft.

B.
For Time:
10-9-8-7-6-5-4-3-2-1
Kcal Ski
Up-Downs (burpee without a pushup)