Starke Sweat Tuesday September 3rd – Friday September 6th 2024
Tuesday 9-03-24
In teams of two…|
AMRAP – 30
“Nat Attack” or “Old AF” or “AMRAP NAT” or “Cougar Country”
47 DB/KB Hang Power Cleans
47 Kcal ECHO
47 DB/KB S2OH
47 Kcal Row
47 Box Jump Overs
47 Kcal Ski
47 T2B / HLR/ Anchored Sit Ups
HAPPY BIRTHDAY COACH NAT! Today’s workout has multiple names because I couldn’t decide which one to use, (all four are acceptable).
Chip away at the above workout with your partner and make your transitions quick. Choose weights and methods you can hit 10 unbroken reps with under fatigue and you should be fine 🙂
Tuesday 9-04-24
A.
EMOM – 15
1. 6 Dbl. KB/DB Strict Press
2. 8 Goblet Squats
3. 8-10 DB Chest Press
B.
For Time
10-9-8-7-6-5-4-3-2-1
Kcal Row
Anchored Sit Ups
Russian KBS
Part A. Is a little strength work. Pick a challenging weight to begin with and try to build through if possible.
Part B. is for time push the pace and make your transitions quick especially as the reps decrease.
Thursday 9-05-24
Circuit – 30
2 Sled Push
10 DB Box Step Overs
2 Grounded Rope Climb (or one full)
10 Push Ups
2 Burpee Pull Ups
10 Dbl. DB C&J (from the ground)
Today’s workout is a little grinder of a workout. Use challenging weights and keep moving!
Friday 9-06-24
In Teams Of Two
AMRAP – 30
“Buff Buddies”
10 Wall Balls
8 T2B / HLR / Anchored Sit Ups
6 Burpee Box Overs
4 Dbl DB Front Squats
2 Devils Press
Dumbbell Weights
RX: 35/50’s
Int: 30/40#
Beg: 20/30#~
In teams of two, chip away at the above workout with person one completing a full round before person two jumps in. Teams DO NOT need to use the exact same weights or movements so pair up and throw down!
