Monday Short and sweet today. The goal for today is to have consistent scores across the two amraps. For the midline movements remember that you should still have relatively good control the entire workout. If doing the Beef option of a V-up means you will end up with less than[…]
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MONDAY Happy Memorial Murph Day! “Murph” Have fun! *Solor or with a partner split up however. Modified Version: “Half Murph” 800m Run — 10 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats — 800m Run Strength Option Back Squat, Front Squat, or Deadlift 5×3 Across. Compare last 4 weeks[…]
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MONDAY A.) Mini Barbara 5’s (Murph Preppers) 3 Sets of 5 Minute AMRAPs: 6 Pull-Ups, Floor Pulls, Table Row, or DB Row (ADV: 10) (Beef: 20) 8/6 Push-Ups (ADV: 15) (Beef: 30) 10 Sit-Ups (ADV: 20) (Beef: 40) 12 Air Squats (ADV: 30) (Beef: 50) 2 Minutes Rest b/t rounds,[…]
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MONDAY 3 Sets of the following 5 Minute AMRAP: 5 Pull-Ups, Pushups, HSPU (ADV: 7) or (Beef: 2 Bar or Ring Muscle Ups) 7 DB Power Cleans (Single or double arm) 45/25, 50/35, or DB Snatch at equiv weights. 9 V-ups, Jack Knives, HRK (ADV: 5 T2B) (Beef: 7 Toes[…]
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When she’s not spending time with her daughter Sadie, husband CJ (who is also a healthcare worker), or visiting Disneyland, Megan is a NICU nurse (Neonatal Intensive Care Unit) at John Muir in Walnut Creek. Even though I recently had dinner at Zachary’s Pizza with Megan and CJ while she[…]
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Hope you all are doing well and are staying healthy! I’m on duty this month and I apologize in advance if these minimal equipment WODS need a little adjusting (programming-wise). Keeping with Marko’s strength cycle, I’ve added a 3 lifting days and a functional strength day as it seems most of[…]
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Monday Week 4 Strength – This is the last week of my Strength progression. If you’ve been able to follow along, I some guidance has helped! At the very least, I hope I’ve been able to give all of you some new ideas in terms of strength formats. […]
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Celeste is another Sweat Shop member we are highlighting today! Longtime member whom I distinctly remember doing front and back squats with only a wooden dowel because she was unsure if she had the strength to do more. Eventually we added some 2 and 1/2 pound plates…. onto the wooden[…]
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Monday Week 3 Strength – A good weight for today’s strength would be what you used last week. If you were not able to complete the strength workout last week, go ahead and choose a weight that is around 70-75% or a moderate weight for all of your sets.[…]
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Most of the time we highlight things our members do INSIDE the gym… however, in the current situation, we have several healthcare workers that are doing some extremely important things OUTSIDE the gym. CJ has been a member of the Sweat Shop since 2009, and while he’s a pretty quiet[…]
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