Starke Sweat Monday August 6th – Friday August 9th 2024
Tuesday 8-06-24
A.
E2:30 – 6
6 Bench Press & 6-8 Supine Grip BB or DB Rows
B.
AMRAP – 12
“Giver”
12-15 Kcal Row
10 DB / KB Thrusters
8 C2B Pull Ups / Pull Ups
Today’s workout is a little bench press and bent over row strength followed by a short metcon. You’ll have a chance to build to a challenging six reps to begin with and continue your build throughout. Find a challenging weight for your bent over rows
Part B. should be quick on the row, unbroken thrusters and pullups should be done in 1-2 sets.
Wednesday 8-07-24
Circuit – 25
A.
2 x Sled Push
6-8 Chin Ups
8 Dbl. DB Squats
8 DB Push Ups
10 Alt DB Reverse Lunges
B.
Core work. Coaches choice.
Today’s circuit could be a little heavier or lighter. If you want to grind your way through it, go heavier and rest a little more between exercises. If you want to go lighter and rip through rounds, keep it lighter and keep moving.
Thursday 8-08-24
In teams of two…
For Time (cap 38)
“Up, Up And Away”
100 Wall Balls
100 Kcal Ski
100 Alt. DB Snatches
100 Kcal ECHO
100 Ring Rows
100 Kcal Row
Today’s workout is a partner chipper. Pick appropriate weights, variations and targets and stick to it! Keep in mind that partners don’t always need to share the work exactly 50/50 do the best you can and keep moving!
Friday 8-09-24
A.
5 Rounds NFT (cap 25)
10 Dbl KB Deadlifts + 80’ loaded carry*
10 Dbl. DB/KB Strict Press
8-10 Chin Ups / BB In Rack Chin Ups
*Loaded carry is from the garage doors to the ECHO bikes and back.
B.
21-15-9
“Ballski”
Wall Balls
Kcal Ski
Part A. is a little strength work not for time. Go heavy and keep moving. Part B. Is the same as the group S&C class today. Quick and dirty. Push the pace and put more emphasis on a good full depth squat rather than the height of your wall ball target.
