Starke Sweat Monday May 27th – Friday May 31st 2024
Monday 5-27-24
For Time
1 Mile Run*
“MonYay” (cap 35)
Then 5 Rounds of
10 DB Thrusters
10 DB Box Step Overs
10 Hanging Leg Raise
10 KBS
*1 Mile run substitutes
1800/2000m Row
3200/4000 C2
2600/3200m or 90/150 Kcal ECHO
Today’s workout starts with a one mile run and goes into five rounds of the above movements. Make sure to pick weights you can go unbroken with.
Tuesday 5-28-24
A.
EMOM – 15
1. 6 KB Split stance DL/leg
2. 12 Alternating DB Chest Press
3. 6 Pull Ups / BB Pull Ups
B.
AMRAP – 12
10 Alt DB Renegade Rows (no push up)
10 Alternating DB Snatches (from the ground)
8/10 Kcal ECHO
For part A. Choose challenging weights that will give you around 20 seconds of rest each round. Part B. should be unbroken for the first two movements and controlled for the the bike so you can keep working.
Wednesday 5-29-24
In teams of two… You go I go style
AMRAP – 30
4 Jumping pull ups
6 Burpee box jumps
8 Push ups
8/10 Kcal Row
Today’s workout is in teams of two. Person one will complete one full round before person two jumps in. Rounds should be around two minutes in length so modify movements and weights appropriately!
Thursday 5-30-24
A.
EMOM – 12 (4 rounds)
1. 6-8 Dbl. DB Hang Clean & Jerks (or push press)
2. 8 Dbl. DB / KB Front Squats
3. 6-8 Dragon flags
B.
AMRAP – 14
10/12 Kcal Ski
8 Box Jump Overs
6 Dips (box bench or rings)
4 Dbl. DB Devils Press
Today kicks off with a breathy EMOM. Move well and control your breathing. You should be able to perform all movements unbroken.
Part B is a 14 minute AMRAP movements should be quick and unbroken. Reps are low and should be quick along with your transitions
Friday 5-31-24
In Teams of two…
“Dingy Time”
100 Kcal Row
90 Alt. DB Snatches
80 Kcal Row
70 KBS*
60 Kcal Row
50 Push Ups
40 Kcal Row
30 Chin Ups (strict)
20 Kcal Row
10 Sled Sprints 45/90#**
* KBS Shoulder height or OH mobility permitting…
** Sled weight team of two women 1×45# plate, mixed teams or team of two males 2×45# plates.
Partner up and get ready to row. Todays’ workout is with only one person working at a time. Push the pace and make your transitions quick. You can decide to go a little heavier with the weights and transition more with your partner OR you can go lighter and move faster. Mechanics is always top priority so keep that in mind when selecting your load.
