ALL BLOG POSTS

Sunday 02-25-24 Workout Of The Day

Sunday 02-25-24 Workout Of The Day Circuit 25 8 Dbl DB / Push press w. slower controlled descent. 8 DB Single leg hip hinge / side 12 Alternating DB chest press 10 KB Deadlifts + 4 lengths loaded carry 8 Push ups with 3 sec shoulder tap* Today’s Sunday strength is a...

Saturday 02-24-24 Workout Of The Day

Saturday 02-24-24 Workout Of The Day In teams of two AMRAP - 30 “Happy Go Lucky” 30 Kcal Ski 30 BB Power Cleans 30 Ring Dips 30 Kcal ECHO 30 Pull Ups 30 HSPU / Push Press 30 Kcal C2 30 Front Squats 30 Bar Over Burpees BB Weight RX: 95/135# Int: 85/115# Beg: 65/95# +/-...

Friday 02-23-24 Starke Sweat

Friday 02-23-24 Starke Sweat A. 16 Min Circuit 8 Dbl. KB Deadlifts + 2 loaded carry 6 Pull Ups 2 x Sled pulls 8 Push Ups + 3 sec shoulder tap B. “Snatch Me If You Can” 50 Hang DB Snatches 40/50 Kcal ECHO 50 Hang DB Snatches Part A. Is a 16 min strength circuit. Build...

Friday 02-23-24 Workout Of The Day

Friday 02-23-24 Workout Of The Day A. E75 - 6 (7.5 min) 1-2 Deadlifts & 1-2 Strict press B. E4M - 3 5-3-1 Deadlift (75%, 85%, 95%) & 3-5 Strict KB press C. For time “Snatch Me If You Can”  50 KB Snatches 40/50 Kcal ECHO 50 KB Snatches RX: 35/50# Int: 30/40#...

Thursday 2-22-24 Starke Sweat

Thursday 2-22-24 Starke Sweat A. Single sided... E75 - 16 (4 rounds) 5 SLDL / leg 5 Alt DB Chest Press 5 Single leg steppe / leg 5 Single arm ring row / arm B. Three rounds of... 3:00 Work 1:00 rest "Kurt Browning" :30 Lateral bounding :30 T2B / HLR / Sit ups :30...

Thursday 2-22-24 Workout Of The Day

Thursday 2-22-24 Workout Of The Day A. Skill work + EMOM 5 1-3 Wall walks Wall walks B. 25 Min AMRAP In Teams of two… “Take The Wheel” 20 BB Hang Clusters 20 T2B / HLR 20 BB Front rack back lunges 20 Pull Ups 20 Burpee Box Overs 20 Ring dips *E5M 0, 5, 10, 15 & 20...

Wednesday 02-21-24 Starke Sweat

Wednesday 02-21-24 Starke Sweat A. Circuit - 20 12 Alternating gorilla rows 2 x Sled push 6 Dbl DB clusters 20 Toe touch sit ups 10 Heavy KBS B. 3 Rounds of… 10/12 Kcal ECHO 8 Devils press 10 Ring Rows 8 DB Box step overs

Wednesday 02-21-24 Workout Of The Day

Tuesday 02-21-24 Workout Of The Day A. EMOM - 16 Odd Minutes: 6 Bench Press Even minutes: 12 Alt. gorilla rows B. With a running clock  0:00 - 3:00 Max Kcal Ski 3:00 - 6:00 Max Wall Balls 6:00 - 9:00 Max Kcal ECHO 9:00-12:00 Max push ups Part A. is a little strength...

Tuesday 2-20-24 Starke Sweat

Tuesday 2-20-24 Starke Sweat A. EMOM - 15 1. 10 Walking DB lunges 2. 5 Pull Ups @ 31x1 3. 8-10 DB Chest press B. 3 RFT 20 Alt DB Snatches 15 T2B / HLR 10/12 Kcal Ski 5 Burpees to a target Part A. is a little strength EMOM. Find challenging wrights and methods for your...

Tuesday 02-20-24 Workout Of The Day

Tuesday 02-20-24 Workout Of The Day E4M - 3 A. EMOM - 6 1-2 Squat cleans B. Squat clean 5-3-1 @ 75% 85% 95% C. 1 RFT (cap 8)  “Holy Schnikes” 20 Squat cleans 15 Bar over burpees 10/12 Kcal ECHO 5 Bar over burpees Today we hit a little test week with our squat cleans....

Monday 02-19-24 Workout Of The Day

Monday 02-19-24 Workout Of The Day In teams of three… One working, one holding, one resting for max reps… "Three Stooges" 6 Minutes of Front squats & hollow hold 6 Minutes of Kcals C2 6 Minutes Pull ups & Dbl. Bell OH hold 6 Minutes of Kcals ECHO 6 Minutes Box...

Sunday 2-18-24 Workout Of The Day

Sunday 2-18-24 Workout Of The Day EMOM - 24 (4 rounds through) 1. 10 DB Chest Press 2. 6 Split stance DL / leg  3. 8 DB/KB Push press 4. 8-10 DB Squat jumps 5. 8/10 Kcal ECHO 6. Rest Today’s workout is a little strength EMOM with some ECHO bike worked in to complete...

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