Starke Sweat Monday March 11th – Friday March 15th 2024
Monday 03-11-24
A.
:30 work :30 rest x 20 rounds
1. 8 Back lunge to wall toss right side
2. 8 Back lunge to wall toss left side
3. 10-12 Alternating Gorilla rows
4. Battle ropes (rug pulls)
B.
3 Rounds for time
20 Walking lunges
16/20 Kcal ECHO
20 Ring rows
Tuesday 03-12-24
“Mr. Wilson”
5 Rounds For Time (cap 30)
400/500m Ski
15 DB Hang C&J
30 Sit-ups
Wednesday 03-13-24
Bench Press
E3M – 3
8 Bench Press
Start First Set at 60% & Build
“Space Force”
AMRAP 4:
16/21 Calorie Row
16 Alternating Single Arm Hang DB Snatch
16 Push-ups
Rest 1 Minute
AMRAP 4:
14/18 Calorie Row
14 Alternating Single Arm Hang DB Snatch
14 Push-ups
Rest 1 Minute
AMRAP 4:
12/15 Calorie Row
12 Alternating Single Arm Hang DB Snatch
12 Push-ups
Thursday 03-14-24
A.
EMOM – 15
1. 8-10 Dbl. DB/KB Front Squats
2. 8-10 Pull Ups
3. 8-10 Ring push ups
B.
AMRAP – 12
10 Dbl. DB Step overs
10 Dbl DB Thrusters
10 Dbl DB Deadlifts
10/12 Kcal C2
Friday 03-15-24
“Tri Sprint Intervals”
5 Rounds of…
AMRAP – 4
20/24 Kcal Ski
30 x 40’ Shuttle Runs
Max Calorie ECHO with remaining time
*Rest 4 Minutes Between Rounds
Today is all about the cardio. You have a 1:1 work/rest ratio for today’s workout so push the pace and enjoy your recovery.
