Starke Sweat Monday August 19th – Friday August 23rd 2024
Monday 8-19-24
A.
E3M – 5 (15 min)
12 Alternating DB Chest Press & 12 Alternating Gorilla Rows
B.
“Hans Solo”
21-15-9
Dbl DB/KB Front Squats 35/50’s#~
Push Ups
400m Run*
*400m run is at the end of each round.
Today’s workout is a little strength work followed by a breathy metcon. Build to and choose challenging weights for your strength portion then choose a weight you can go unbroken with on your squats followed by a consistent and repetitive variation for push ups. The 400m run is from the gym doors to the far side of the Gateway Church driveway and back.
Tuesday 8-20-24
A.
EMOM – 15
8-10 Dbl DB Push Press
10 Ring Rows
10 HEAVY KBS
B.
AMRAP – 14
“Lollipop”
10 Wall Ball
8/10 Kcal Ski
10 Box Jumps
10 T2B / HLR
Choose weights that are challenging in part A but will allow for some transition and recovery time.
Part B. is 14 minutes in length. Pick weights and methods that will allow you to keep moving for the full 14 minutes.
Wednesday 8-21-24
In groups of two or three.
For time
“Team Train”
1 Mile Run
100 Pull Ups
100 Alternating Reverse Lunges
100 Kcal ECHO
100 Push Ups
100 Dbl DB Box Step Overs
100 Kcal Row
Pick your weapons and get to the starting line. Today’s workout cna be hit in teams of two or three. Push the pace and make your transitions quick and seamless especially if you’re hitting it in a team of three.
Thursday 8-22-24
A.
E75-12 (15min)
1. 8-10 Dbl KB Deadlifts
2. 10 BB or DB Bench Press
B.
AMRAP – 15
12/15 Kcal ECHO
10 DB/KB Thrusters
8 Box Jump Overs
Part A. is a little strength work. Build to and through your working sets of each movement.
Part B. is a fifteen minute AMRAP. Kcal’s are higher on the bike so use that as a recovery / pace mechanism. Thrusters should be unbroken and box jump overs FAST!!!
Friday 8-22-24
In teams of two for alternating rounds…
AMRAP – 30
6 Pull Ups
8 Push Ups
10 Alternating DB Snatches
10/12 Kcal C2
In teams of two, person one finishes one full round before person two begins. Choose weights and methods you can go unbroken with. Rounds should be between 90 seconds and two minutes max! Scale weights if needed to achieve these times and make your transitions quick.
