Shout out to the Sweat Shoppers who competed in the annual Row’d Royalty competition! Row’d Royalty is a 4-week online challenge (similar to the CF Open) which involves some gnarly rowing workouts announced each week. Traditionally, it has been individual only, but this year they added the team division! While[…]
Read More »
MONDAY A.) Alternating EMOM for 10 minutes Calories of Choice 75% Ground to Overhead 95/65, 115/75, 135/95, 155/105 Rest 2 minute/Transition. B.) 3 Rounds For Time *403m Run/200/403m (ADV: 403m every round) 15 Wall Balls (ADV: 20) (Beef: 25) TUESDAY 30/25 Calories of Choice (ADV: 40/35 Calories of Choice) OR[…]
Read More »
MONDAY A.) For Quality Work Up to 2-Rep Push Press or Jerk B.) Rx’d 403 Meter Run 21 Russian Kettlebell Swings 53/35 (ADV: American 53/35 or Russian 70/44) 12 Pull-Ups (ADV: C2B) Beef “Roided Helen” 403m Meter Run 21 American Kettlebell Swings 70# 8/6 Bar Muscle Ups (Bison: 12 Bar[…]
Read More »
Wanted to try explaining insights today via video this week. I apologize if you hate my digital voice/experiment! Feel free to fast forward to each specific day for insights. I will try to keep dialing this in but do not mind if you all veto my decision in the comments[…]
Read More »
Monday We will start this week the same way we ended a few weeks ago. We did this same format on Sunday 1/12. This is an opportunity to learn or improve your technique on the Push Press, or Push Jerk, … or if you’ve had considerable practice with either, work[…]
Read More »Monday Since we are coming fresh off of doing some back squats for volume, I thought I would do the same for front squats. Don’t immediately write it off, volume is extremely important when it comes to building wholistic strength. For the finisher today you’ll notice that the Rx’d movement[…]
Read More »
MONDAY This was programmed around a year or so ago. I like this one as a regular re-test as there are multiple movements you can adjust and gauge improvement on whether you scale up or down the doubles, gymnastics, weight or run. As always, you can also keep everything exactly[…]
Read More »
Monday Sometimes a ton of variety or a chipper workout is nice. Other times there can be great benefit is simplicity and repetitiveness. While the 70m meter run is meant to just give your arms a quick break before going overhead with the barbell, the 403m run will allow[…]
Read More »Monday The goal for today is to hit each Amrap hard and have consistency on A and C with little drop off. You will have some rest between amraps but make no mistake, 90 seconds is not enough time to make a full recovery so pace it a little more[…]
Read More »
MONDAY For the “hang” focus, either position is fine. Starting at the pocket/hip works on the final vertical finish, getting tall, and working with less momentum, whereas starting at the knee, the focus is on maintaining hip loaded position longer, shoulders staying over the bar, and a good sweep of[…]
Read More »