Monday The group will be split up for this one! But Wait! It’s ok if you still want to stay in the same group as your workout buddy. Before you decide which group to be in let me explain the situation. Group 1 will start on Part A so that[…]
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Monday The calories on whichever machine you choose should take about 2:00, give or take 10-15 seconds. I encourage you to try and transition straight to the KB Swings after you row or bike, and then right to the squats. If you can do so, you are pacing correctly. […]
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Hello everyone, Welcome back! Before I get to the workouts, I just wanted to say I hope everyone is excited and ready for some Sweat Shop Programming! Anyway, I wanted to give all of you some insight and reasoning behind the programming for this week and what[…]
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This is the last full week of the gym being shut down so I just wanted to say a few words before I get into the post. I am really excited to see you guys again! Its been a long couple of months and while seeing some of you on[…]
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Monday If Burpees aren’t your strong suit, I would advocate doing the down up. It will still give you a good cardio stimulus without the limitation of pressing strength. The finisher should be short and sweet. You should be bel to hit it at a good intensity with the 2[…]
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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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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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