MONDAY Folks are free to start on any portion that they want first! 3 Rounds 400m Run (ADV Runners: 600m) 10 DB Snatches 45/25 50/35 or 6 Power Snatches 75/55, 95/65, 115/75, (Bison: 5 135/95 Squat SN) -rest 2 min- 3 Rounds 15 Double Unders (ADV: 30) (Beef: 60) 18 Calorie of Choice (ADV: 20) […]
MONDAY 5 Rounds 403m Run or Row (ADVm: 500m row) or 20/15 Cal Bike (ADV Bike: 25/20) 12 Box Jump Overs (ADV: 15) 12 Shoulder to overheads 75/55, 95/55, 115/75, 135/95 6 Pullups or core work* (ADV: 8 Chin Over or 6 C2B) (Beef: 8 C2B or 4/2 Bar MU) (Bison: 8 Bar MU) @ […]
MONDAY 800m Row —– 3 Rounds 20 Wall Balls (ADV: 25) (Beef: 30 Wall Balls) 15 Sit-ups, Tuckups, V-Ups (ADV: 8 T2B) (Beef: 12 T2B) 15 DB Snatches 45/25 (ADV Alternating: 50/35) (10 Barbell Power Snatch: 75/55) (ADV: 10 Power Snatches 95/65) —- 800m Run “Bison” 800m Row 90 Wall Balls 40 Toes to bar […]
MONDAY 5 Rounds 400m Run or Row or 20/15 Cal Bike (ADV Row: 500m, ADV Bike 25/20) 20 Double Unders (ADV: 30) (Beef: 50) 10 Hang Power Cleans 95/65 or 35-40/15-20 DBs (ADV: @115/75 lbs OR 45/25 lbs DBs) (Beef: @ 135/95 or 50/35 DB) 8 Shoulder to Overhead 95/65 or 35-40/15-20 DBs (ADV: 115/75 […]
Monday 3 Rounds 30 Cals (40) (50) 20 DB Step Ups 45/25 (30 DB Step Ups 50/35) (40 DB Step Ups 50/35) 10 Burpees (20) (30) *Only 1 DB needed for today’s workout Coaching Notes: – I’m shooting for about 5-8 minutes per round – Keep your head down, keep working, you’ll […]
This week Braydan completed the shadowing portion of his training process and starting next week will be coaching classes! For those that don’t know, Braydan starting working out at the Sweat Shop seven years ago! He is now a college student a Cal Poly San Luis Obispo studying Kinesiology. He is also a 4th degree […]