Starke Sweat Monday August 12th – Friday August 16th 2024
Monday 8-12-24
A.
E3M – 5
5 DB Bench Press & 5 Strict Pull Ups
B.
AMRAP -15
12/15 Kcal ECHO
10 Box Jump Overs
5 Dbl. DB Thrusters.
Today’s workout has two strength movements programmed in a three minute window. Find a challenging five for your bench press and challenging vertical pulling variations for your pull up.
Part B is a long-ish AMRAP. Pace yourself to keep moving and pick weigts you can go unbroken with on your DB Thrusters.
Tuesday 8-13-24
E5M – 6 (30 min)
150m run
10 Dbl DB Box Step Ups
10 T2B / HLR
10 Push Ups
Today’s workout is all about putting in the work and resting with the remaining time on the clock. If it takes you 4 minutes to perform the above movements, you’ll have one minute rest before the next round begins.
Wednesday 8-14-24
Circuit – 30
10 Dbl KB Deadlifts + 80’ Loaded Carry
10 Dips
10 Dbl Bel Squats
10 Ring Rows
10 HEAVY KBS (shoulder height)
2 x Sled Push
Today’s workout is a 30 min circuit. Go heavy and grind your way through.
Thursday 8-15-24
For time (Cap 35)
1 Mile Run (or alternative machine distance)
Then, Two Rounds Of…
50 Sit Ups
40 Push Ups
30 Alt Lunges
20 Pull Ups
10 Dbl. DB Devils Press
Make your movements consistent and repeatable. Hit your one mile run (once only) or alternative distance on a machine, then hit the circuit for two full rounds.
Friday 8-16-24
A.
EMOM – 15
1. 6-8 Strict Press
2. 6-8 Heavy Goblet Squats
3. 6-8 Chin Ups
B.
AMRAP – 15
“Flow Rider”
15 Wall Balls
10/12 Kcal Ski
9 Dbl DB Hang Snatches
6 Dbl DB Hang Squat Cleans
3 Burpee Pull Ups
Today’s workout kicks off with some strength work. Choose challenging weights and challenge yourself. Part B. Is a fifteen minute AMRAP. Choose weights and variations to keep you moving and enjoy the ride!
