Starke Sweat Monday July 22nd – Friday July 26th 2024

Starke Sweat Monday July 22nd – Friday July 26th 2024

Monday 7-22-24

A.
EMOM – 15
1. 6 Push Ups @ 3121 Tempo (use plates or DB’s for more depth)
2. 6 Dbl Bell Front Squats @ 3121 Tempo
3.  6 Ring Rows @ 3121 Tempo

B.
AMRAP – 14
8/10 Kcal ECHO
8 Box Jump Overs
6 Dbl. DB Thrusters
4 Renegade rows
2 DB Burpees

Part A is a little tempo work. Six reps should take aprox 42 seconds to perform. Tempo work creates more time under tension and the weight you’ll use will be lighter than what you would normally use for 6-8 reps.

Part B. Is a 14 minute AMRAP working your way away from the ECHO Bike. Move consistently in this medium distance AMRAP and choose weights you can go unbroken with for your thrusters, renegade rows and DB burpees.

Tuesday 7-23-24

A.
In Teams of two…
AMRAP 29 
“Forever 29”
29 Pull Ups
29 Dbl DB/KB Front Squats
29 Hand Release Push Ups
29 Dbl DB/KB Hang Power Cleans
29 Ring, Box or Bench Dips  
29 Burpees to  a target 
29 Kcal Ski

B.
3 x 29 Kcal C2 Bike with your desired rest in between (3-ish minutes or less)

Today’s workout is a birthday WOD for coach Micaela. Apparently she’s still 29 and we didn’t think cutting her open and counting the rings would be appropriate so we’re just going to take her word for it…

Chip away at the above workout with only one person working at a time. Pick weights and methods you can hit around 7-10 unbroken reps with and make your transitions quick and seamless between the two of you.

For dessert, perform 3 x 29 kcal sprints on the bike and take up to three minutes of rest between attempts. Try to keep your times as close together as possible and trade off workers on the bike when you’re not riding. Set the cals for count down for a projected finish time and an exact finish time.

Wednesday 7-24-24 Workout Of The Day

A.
EMOM – 16 (8 rounds of each)
Odd Rounds: 6-8 Barbell Bench Press
Even Rounds: 8-10 HEAVY Goblet Squats or Dbl. Bell Squats

B.
AMRAP – 15
150m Run
10 Alt DB Snatches
10 Box Jump Overs
10 Alt. KB Drags

Part A is a strength portion with a press and a hinge. Go heavy for the reps and build throughout if possible.

Part B is a fifteen minute AMRAP. Pace yourself to keep moving and use up whatever you have left in the tank in the end!

Thursday 7-25-24

3 Rounds of…
3:00 Work with 1:30 Rest
8/10 Kcal Row
10 KBS
10 DB Box Step Overs

Rest 3 Minutes

3 Rounds of…
3:00 Work with 1:30 Rest
8/10 Kcal Ski
10 Ring Rows
10 Dbl. DB Clean & Jerks

B. Core work, coaches choice

Today’s workout is a little interval workout. Push the pace for three minutes then rest for ninety seconds. Make sure to pick up where you left off and keep track of your rounds.

Friday 7-26-24

A.
E75 – 12 (15 min)
Odd Rounds: 6-8 Pull Ups
Even Rounds: 6-8 Dbl DB/KB Strict Press

B.
3 Rounds for time OR AMRAP… (cap 15) 
300m Run
15 T2B / HLR / Anchored Sit Ups
10 Alternating Lunges 
5 Burpee Pull Ups or Burpees to a target

Part A. is a little strength work on a 75 second clock. The reps are a little lower so go a little heavier and challenge yourself.

Part B is three rounds for time OR an AMRAP (decide which option you’re hitting BEFORE the workout starts. 300m is four lengths of the parking lot followed by the above movements. The reps are low so move quickly and aim for 5 minute or less rounds OR push the pace for the full fifteen minutes…