ALL BLOG POSTS

Tuesday 6-25-24 Workout Of The Day

Tuesday 6-25-24 Workout Of The Day "Since U Been Gone"  A. 3 Rounds: 3:00 work 1:30 Rest  16/20 Kcal Row 15 DB/KB Front Squats 35/50# 10 Burpee Pull Ups Rest 3 Minutes  B. 3 Rounds: 3:00 work 1:30 Rest  10/12 Kcal Echo 8 Gorilla Rows 6 Push Ups * Rest three minutes...

Starke Sweat Monday June 24th – Friday June 29th 2024

Starke Sweat Monday June 24th - Friday June 29th 2024 Monday 6-24-24 A. E6M - 5 (30 minutes) 12 Dbl Bell Gorilla Rows (alt) 10 Dbl Bell Deadlifts 8 Dbl Bell Cleans 6 Dbl Bell Front Squats 4 S2OH 2 Burpee Pull Ups 150m Run Today’s workout is a great work hard, rest...

Monday 6-24-24 Workout Of The Day

Monday 6-24-24 Workout Of The Day A. Strict Press  “Heavy” Set of 20 ‍ B. "Split Second" 5 Rounds For Time: 150 Meter Run 10 Hang Clean & Jerks 85/115# ‍Time Cap: 15 Minutes  In part A, we have the “primer” week of our 20 rep cycle, athletes will explore their...

Sunday 6-23-24 Workout Of The Day

Sunday 6-23-24 Workout Of The Day E75 - 25 (31.25 min) 6 Strict Pull Ups 6 Strict DB/KB Press 6 Heavy swings 6 DB Chest Press Rest *Add one rep each round completed. B. Core work, coaches choice. Pick some weights that are heavy for six reps but you could still...

Saturday 6-22-24 Workout Of The Day

Saturday 6-22-24 Workout Of The Day In teams of two… AMRAP - 35 “Sweatin Where The Sun Don’t Shine” 40/50 Kcal Ski 40/50 Kcal ECHO 40/50 Kcal Row 15 Dbl. DB Hang Power Cleans 12 Dbl. DB/KB Front Squats 9 Dbl DB.KB S2OH    *E5M 150m run (0,5,10,15,20,25) DB/KB Weights...

Friday 6-21-24 Workout Of The Day

Friday 6-21-24 Workout Of The Day A. E2:30 - 5 Front Squats 5-4-3-2-1-1-1* (17:30) B. "Lean & Mean" (cap - 18)  18-15-12-9-6-3: Toes to Bar / HLR / Sit Ups Front Squats 85/115# Kcal Row * Give athletes the option of front, back, goblet or Dbl. Bell squats. **Front...

Thursday 6-20-24 Workout Of The Day

Thursday 6-20-24 Workout Of The Day Ground Rule Double  5 Rounds For Time: (cap 30) 50 Double Unders (75 single skips) 12/15 Kcal ECHO 8 Dumbbell Push Press (R) 8 Dumbbell Push Press (L)  ‍*Rest 1 Minute Between Sets Dumbbell: ***PLEASE DO NOT DROP DUMBBELLS*** RX+...

Wednesday 6-19-24 Workout Of The Day

Wednesday 6-19-24 Workout Of The Day A. E2:30 - (15:00) Power Clean 4-3-2-1-1-1 "Hell End" (cap 18) 3 Rounds for time 400m Run 12 Power Cleans 95/135# 12 Burpees In part 1, we are moving into our “build to a heavy” week.  This allows athletes to find their 1RM after...

Tuesday 6-18-24 Workout Of The Day

Tuesday 6-18-24 Workout Of The Day A. AMRAP - 25 In teams of two… "Hold It Together"  For Time:  80/100 Kca Row Row  75 Pull-ups / Ring Rows 50 Dumbbell Box Step-ups (16/20")  ‍25 Ring / Box Dips  Dumbbells: 35/50# B. 7 Minute Abs (core work, coaches choice) Today we...

Monday 6-17-24 Workout Of The Day

Monday 6-17-24 Workout Of The Day A. E2:30 - 7 (15 min) Bench Press 5-4-3-2-1-1-1 ‍ "Fair Game"  On the 2:00 x 8 Sets:  9 Kettlebell Swings 50/70 +/- 12 Hand Release Push-ups  21 AbMat Sit-ups  Max Kcal Ski  In part 1, we are moving into our “build to a heavy” week. ...

Starke Sweat Monday June 17th – Friday June 21st 2024

Starke Sweat Monday June 17th - Friday June 21st 2024 Monday 6-17-24 A. EMOM - 16 (4 rounds through) 1. 8 Goblet Squats 2. 8 Push Press 3. 8 Alt Gorilla Rows 4. 45 Second plank (top of push up position) B. AMRAP 12 8/10 Kcal ECHO 6 Box Jump Overs 4 Burpees to a target...

Sunday 6-16-24 Workout Of The Day

Sunday 6-16-24 Workout Of The Day A. E75 - 25 (31.25min)* 1. 6 Pull Ups / Ring Rows 2. 6 Goblet or Dbl. Bell squats  3. 6 DB Chest Press   4. 6 Alternating Back Lunges / Leg 5. 6 DB Thrusters B. Gun Run… :30 work :30 rest DB Bicep Curls Banded Press Downs * Add one...

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