Starke Sweat Monday June 3rd – Friday May 7th 2024

Starke Sweat Monday June 3rd – Friday May 7th 2024

Monday 6-03-24
A.
E75 – 15
6 Single KB Goblet Squats (or Dbl Bell) @ 3221
6-8 Dbl DB Bench Press @ 3221
8-10 Dbl. DB Bent over rows @ 3221

B.
AMRAP – 12
10/12 Kcal Ski
10 KBS 35/50# +/-
10 Box Jumps

Today’s workout is a little two part piece. Choose weights that are a little lighter for part A. as you’ll be under tension for a longer period of time with the tempo work. The tempo is the same for all three movements above.

A tempo of 3221 = Three seconds down, two in the bottom position, two on the way up and one at the top.

Part B. is a shorter AMRAP with three movements. Pick a kettle bell you can move through your 10 reps unbroken, box jumps should be quick and consistent (If you’re not comfortable, jumping on a box, use a 45 pound plate or some type of elevated surface to jump on).


Tuesday 6-04-24

In teams of two…
“Ski Bunnies”
1000m Ski
90 HLR / Anchored sit ups
800m Ski
70 Dbl. DB Thrusters
600m Ski
50 Dbl DB Box Step Overs
400m Ski
30 Dbl DB Devils Press
200m Ski
10 Burpee Pull Ups

In teams of two, chip away at the above reps with only one person working at a time. Modify movements as needed and make your transitions quick! 


Wednesday 6-05-24
A.
E75 – 16
Odd: 8 BB Bench Press
Even: 10 Dbl KB Deadlifts

B.
AMRAP – 15
10/12 Kcal ECHO
8 Pull Ups / Ring Rows
6 Dbl. DB C&J
4 Burpee Box Jump Overs
2 Empty Sled Sprints

Part A. Is a strength couplet on a 75 second clock. Choose challenging wrights that will allow for 30 seconds rest each round.

Part B. is a longer 15 min AMRAP. Pick weights and methods that will allow you tio keep moving.


Thursday 6-06-24

Circuit – 30
4 Lengths Loaded carry DB or KB (garage door to ECHO bikes)
10 Dbl. DB/KB Push Press
10 Alternating DB/KB Back lunges
10 Ring Rows
18/20 Kcal C2

Today’s workout is a little bit of a grinder. Pick your weights to keep moving and start at different points on the C2 Bike for larger classes so nobody is waiting 🙂 


Friday 6-07-24
A.
E5M – 6 (30 min) 
With DB’s or KB’s and UNBROKEN…
4 Push Press 
6 Hang Cleans
8 Front Squats
10 Alt Back Lunges

* Row, C2, Ski, ECHO with remaining time

Today is a little strength work with some cyclical work to finish off each round. Pick challenging weights that will push you and allow you to go unbroken through all movements. Once you jump on the cardio equipment, just move. The goal isn’t to crush as many calories as possible in this workout. The priority is the strength work and the “spin” is the recovery 🙂

Core work: Coaches choice