Starke Sweat Monday March 4th – Friday March 8th 2024

Starke Sweat Monday March 4th – Friday March 8th 2024

Monday

A.
EMOM – 20
1. 6-8 Strict Thrusters
2. 10 Alt. Gorilla rows
3. 6-8 Split stance DL / leg
4. 6-8 Ring push Ups

B.
AMRAP – 10
8/10 Kcal Row 
8 Shuttle Runs

Tuesday

A.
4 EMOM – 15 (5 rounds)
10 Alt DB Step Ups
10 Alternating DB Chest press
10 Heavy KBS

B.
AMRAP – 12
8-10 Kcal Ski
8 DB Burpees
8 T2B / HLR

Wednesday

A.
EMOM – 16 (8 rounds)
8 Dbl DB/KB Front squats
8 Pull Ups

B.
For time
80/100 Kcal ECHO
C. Core work (coaches choice)

Thursday
AMRAP – 30 in teams of two
“Slog Log”
800/1000m Row
90 Sit ups
80 Ball pass (fr. plank position)
70 KBS (shoulder height)
60 Walking lunges (body weight)
50 Push ups
40 Ring Rows
30 Dips (ring, box, bench)
20 Burpees
10 Jumping pull ups 

Friday

A.
EMOM – 20 (5 rounds)
1. 8-10 Box Jump Overs
2. 12/15 Kcal C2
3. 16-20 Wall balls
4. Rest

B.
Core work