Starke Sweat Monday September 9th – Friday September 13th 2024
Monday 9-09-24
A.
EMOM – 15
1. 5-6 Pull Ups
2. 8-10 DB Chest Press
3. 10 Dbl DB Deadlifts
B.
AMRAP – 14
“Thruster’s Delight”
2 Dbl DB/KB + Thrusters 150m run
*Increase thrusters by 2 reps every round through.
Part a is a little strength work on a one minute clock. Push the pace and find a challenging weight that will still allow you to recover between rounds. Part B is a 14 minute AMRAP. You’ll hit a couple thrusters and a 150m run. Increase the reps by 2 reps on the thrusters each round completed.
Tuesday 9-10-24
In teams of two… (cap 34)
For time
“Kids At Play”
100 KBS
90 Walking Lunges
80 Push Ups
70 Ring Rows
60 DB Box Step Overs
50 Dips (ring, box or bench)
40 T2B / HLR
30 Dbl DB Push Press
20 Jumping Pull Ups
10 Burpees to a target
Todays workout is a chipper. Choose challenging weights and methods and trade off with your partner as needed. Move quickly and keep the transitions fast.
Wednesday 9-11-24
A.
E75 – 16 (20 min)
10 KB Deadlifts + 80’ Loaded Carry*
6-8 Push Ups @ 3121 Tempo
1 Sled Push + 1 Sled Pull
8 Ring Rows @ 3121 Tempo
B.
AMRAP – 12
10 Wall Balls
10 KB Drags (from plank pos)
10 Alternating DB Lunges
8/10 Kcal Ski
Part A. is a little strength work on a 75 second clock. Use challenging weights and methods along with your tempo’s to move well and challenge yourself.
Part B. is all on the turf. Use the wall for your wall balls, a bell for your drags and DB’s for your lunges. After your ski, get back to the wall for more “fun”
Thursday 9-12-24
3:00 Work & 1:30 Rest x 3 Rounds (12 Min)
10 Push Ups
10 KBS 35/50~
10/12 Kcal Row
Rest 3 min
3:00 Work & 1:30 Rest x 3 Rounds (12 Min)
10 Ring Rows
10 Goblet Squats 35/50#~
8/10 Kcal ECHO
Today’s workout is a little high intensity piece. Push the pace during your work period and relax during your rest. Keep track of your rounds and pick up where you left off when you start up each round again. Your score is the total number of rounds and rep you completed AFTER the three working rounds are done.
Friday 9-13-24
EMOM – 28 (4 rounds)
1. Kcal Ski
2. DB Box step overs
3. Kcal ECHO
4. Ring Rows
5. Plate Taps
6. Alt DB Snatces
7. Rest
Today you’ll be moving for six minutes and resting for one. Find a pace you can keep moving with and burn baby burn…
