Starke Sweat Monday August 26th – Friday August 30th 2024
Monday 8-26-24
In teams of two…
“Club Fit”
5 Box over burpees
7 Pull Ups / Ring Rows
9 Shoulder Height or OH KBS 35/50#~
150m Run
Today’s workout is a team of two workout with person one completing one full round before person two completes a full round. Push the pace and choose a weight you can go unbroken with on the swings and finish your pullups in one to two sets…
Tuesday 8-27-24
A.
EMOM – 15 (5 rounds)
1. 6-8 BB or DB Bench Press
2. 6-8 Dbl DB/KB Front Squats
3. 6-8 Ring Rows
B .
AMRAP – 14
10 Walking DB Lunges
8/6 Kcal ECHO
6 Dbl. DB Thrusters
4 DB Box Step Ups / leg (alternating)
2 Burpee Pull Ups
Part A. is a little strength work on a one minute clock. Choose your weights accordingly as your work and transition time are in your one minute segment.
Part B. Is a fourteen minute AMRAP. Choose weights and methods you’ll be able to perform all your reps unbroken with consistently.
Wednesday 8-28-24
In teams of two
AMRAP – 30
“Point Break”
40/50 Kcal ECHO
50 Dbl. DB Box Step Overs 3040’s +/-
40/50 Kcal Ski
50 Wall Balls 14/20# 9/10’
40/50 Kcal Row
50 KBS 35/50# (shoulder height)
40/50 Kcal C2
50 Ring Rows
In teams of two with only one person working, chip away at the above exercises and reps.
*Team of two men 50kcal’s
*Mixed teams 50kcal’s
*Team of two women 40kcal’s
Thursday 8-29-24 Workout Of The Day
5 RFT
300m Run
“Run N’ Gun” (Cap 35)
5 S2OH
5 Front Squats
5 Hang Power Cleans
5 Thrusters
Rest 1 Minute
DB/KB Weight
Rx: 30/40#
Int: 25/35#
Beg: 20/30#
Today’s workout is a little running workout with some bell slinging. Pick a weight you can go unbroken with for all 20 reps (ideally). For run limitations Row for 350/400m as an alternative.
Friday 8-30-24
A.
EMOM – 15
1. 10 Heavy Swings
2. 8 Renegade Rows w. Push Up
3. 6 Chin Ups
B.
In Teams of two
In 10 minutes…
100 Wall Balls 14/20# 9/10’
Max Kcal ski with remaining time…
Choose challenging weights and variations for part A. and perform only one movement within 60 seconds. For renegade rows Push up + row, right is one rep. Push up + row left is your second rep…
Part B is with a partner. Push the pace on the wall balls and make quick work of your transitions on the ski erg.
