Starke Sweat Monday May 13th – Friday May 17th 2024
Monday 5-13-24
A.
EMOM – 16
Min1. 8-10 Ring Rows
Min 2. 10 DB Chest Press
Min 3. 8-10 Dbl DB/KB Rows
Min 4. 8-10 DB Push Press
B.
AMRAP – 10
10/12 Kcal Ski
8 Dbl. DB Hang Clusters*
*Choose a weight you can go unbroken with under fatigue.
Part A. find challenging weights and methods for your movements. All movements should be unbroken with your chosen weights. Part B. Is a couplet with two full body movements. Pace the ski so you can get right to work on the dumbbells once you’re done!
Tuesday 5-14-24
A.
Circuit – 20
2x Sled Push
10 Push Ups w. Shoulder Tap*
8 Dbl. DB/KB Front Squats
10 Hollow Rocks
B.
In teams of two…
AMRAP – 14
50 Kcal ECHO
Then AMRAP
20 Wall Balls
16 Burpee Box Jump Overs
10 Kcal ECHO
6 Single DB Synchro Devils Press
*One push up + tap left, one push up + tap right = 2 reps
Part A. is a circuit. Go heavy and keep moving for the set number of reps.
Part B is with a partner. Share the 50 Kcal ECHO then AMRAP the remaining movements for the rest of your 14 minutes with only one person working at a time (except for the devils press)
Wednesday 5-15-24
In teams of two, for time.
“Slip N Slide”
100 Kcal Ski
90 Alternating DB Snatches
80 Wall Balls
70 KBS
60 Alternating DB Renegade rows
50 Box Jumps
40 Chin Ups (barbell or banded)
30 Push Ups
20 DB Hang clean & jerks
10 Synchro shuttle runs (wall to wall)
Today’s workout is a partner workout with only one person working at a time, chip away at the above movements and reps until you finish with ten synchro shuttle runs with your partner (bonus points if you hold hands during the shuttle runs).
Thursday 5-16-24
A.
E75 – 12
Odd: 8-10 BB Bench Press
Even: 6 KB Split stance deadlifts / leg
B.
3 rounds of…
3:00 work 1:30 rest
10/12 Kcal Row
8 Alternating DB Back Lunges
6 Up-downs (burpee no push up)
On a 75 second clock, use a challenging weight for your Bench press and Split stance DL’s. Perform only one of the exercises in the the 75 second limit and use the rest of that 75 seconds as rest.
Part B is a little work rest workout. Push the pace during your work period and enjoy a full 90 seconds of rest during your rest period. Count your rounds cumulatively through all three rounds and pick up where you left off rounds two and three.
Friday 5-17-24
A.
E75 – 12
Odd: 8-10 Dbl KB/DB Front Squats
Even: 8-10 DB Hang Clean & Jerks
B.
In teams of two…
For time…
50 Kcal Echo
50 Dbl Db Thrusters
50 Kcal Echo
Part A. is a strength couplet for 12 rounds (6 each) Find a challenging weight and build through or maintain if possible.
Part B. isn’t as bad as it looks. It’s only half of all those movements 🙂 Push the pace with only one person working at a time and don’t forget to have fun!
