Starke Sweat Monday July 1st – Friday July 5th 2024
Monday 7-01-24
Monday 7-01-24 Workout Of The Day
In teams of two…
1 Mile run
Directly into
600m Loaded carry (Dbl. KB’s @ 35/50#)
Directly into
10 Rounds of…
10 KB Snatches & 10 single bell front squats (alternate working rounds @ 5 each)
Directly into
10 Rounds of…
10 KBS & 10 T2B / HLR / Anchored sit ups (alternate working rounds @ 5 each)
Directly into
1 Mile run
HAPPY CANADA DAY EVERYONE!!! Today’s workout will be a team effort. Chip away at the above workout in teams of two or three and GET IT DONE! Exercises can be modified as needed to challenge each participant appropriately 🙂
Tuesday 7-02-24
A.
EMOM – 15
1. 8 Dbl Bell Front Squats
2. 8 DB Chest Press
8. DB or BB Bent Over Rows
B.
AMRAP – 14
8/10 Kcal Ski
10 Wall Balls
8 Push Ups
6 Dbl. DB box step overs
4 Heavy KBS
Part A. is a little strength work on a one minute clock. Find some challenging weights for eight reps that will allow you to recover and hit it for five full rounds.
Part B. is a 14 minute AMRAP pick weights and methods you can keep moving with and save a little something for the end.
Wednesday 7-03-24
A.
For time
In Teams of two… (cap 32)
“Get to the dinghy”
900/1000m Row
100 Ring Rows
900/1000m Row
100 Dbl. DB / KB Thrusters
900/1000m Row
100 Push Ups
900/1000m Row
100 Dbl DB / KB front rack reverse lunges
B. Core work. Coaches choice.
With only one person working, perform today’s workout as a chipper. Don’t burn your reps out and keep it moving as you work your way through the movements.
Thursday 7-04-24
A.
20 Min Circuit
1 Sled Push + Pull
8 Strict Pull Ups
2 x 40’ Loaded Carry*
8 Strict Dbl. Bell Press (DB or KB)
B.
:30 work :30 rest…
10 Rounds of (5 min)
:30 Partner 1 max kcal ski
:30 Partner 2 max kcal ECHO
Rest 3 min
:30 work :30 rest… (5 min)
10 Rounds of (5 min)
:30 Partner 2 max kcal ski
:30 Partner 1 max kcal ECHO
*Combine total ski cals for your teams ski score, combine total ECHO cals for your teams ECHO score.
Part A is a little circuit. Go heavy and move consistently. Part B is a partner interval workout. Person one will perform a 30 sec work period while person two is resting. When person two is working, person one should be resting. Add your total cals for both partners together on the same machines for a score
P1 + P2 Echo = ECHO score.
P1 + P2 Ski = Ski score.
*Garage door to ECHO bikes and back = 80 ft.
Friday 7-05-24
A.
EMOM – 15
1. 10 Alt Gorilla Rows
2. 10 Goblet Squats
3. 10 Dbl. DB Hollow Press
B.
AMRAP – 15
6 Burpees to a target
8 KBS (heavy)
10 T2B / HLR
150m Run
Part A. is a little strength EMOM to kick things off. Pick weights you can move well with and give yourself some recovery transition time built into your minute of rest.
Part B. Is a 15 minute AMRAP. Keep the pace quick and your transitions quicker!
