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 […]
Monday 25:00 AMRAP 10 Russian KB Swings 53/35 70/44 (American KB Swings 70/53) 8 Air Squats 6 Burpees – At 0:00 complete a 403m Run (800m) – At 5:00 complete 30 Double Unders (100) (200) – At 10:00 complete a 200m Run (403m) – At 15:00 complete a 1:00 Plank […]
Monday 20:00 AMRAP Cals Any Machine Deadlifts 95/65 115/75 135/95 Sit Ups (Toes to Bar) Box Jumps Air Squats Push Ups (Beef: Handstand Push Ups) (Bison: Handstand Push Ups) RxD: 20 Reps/Movement Adv: 30 Reps/Movement Beef: 40 Reps/Movement Bison: 50 Reps/Movement Coaching Notes: – Chipper = Take breaks as needed to keep […]
Monday 20:00 Alt EMOM 1) 1:00 Max Box Jump Overs 2) 1:00 Max Push Ups (Handstand Push Ups) (Handstand Walk) 3) 1:00 Max Sit Ups (Toes to Bar) 4) 1:00 Max Russian KB Swings 53/35 70/44 70/53 5) :30 Plank Coaching Notes: – Endurance focus – There isn’t much rest in this one, […]
Monday Rounding off this strength cycle I am cutting it down to threes. The first time we did 3’s this month they were paused so you can see if you were here to do them. If you were, you can compare your scores and see if there’s a big discrepancy between the two. The finisher is a […]
Monday I wrote a workout a couple weeks ago that seemed to be “well received” by many. So I decided to bring back the triple couplet format with a bit of a twist. You’ll be getting a little rest after each couplet so I am hoping this encourages you to push your pace a little […]
Monday I am hoping you guys can build from last weeks loading. The idea behind doing a halting rep is to reinforce good leg drive in the clean or snatch pull. A lot of the time we get fixated on the pull under the barbell (which is still important!) but we sometimes forget its […]
Monday JB implemented some hang work to really refine bar-path and ensure you guys were aware of your lat engagement. For my block I want to reinforce leg drive. This is something very simple but sometimes overlooked when it comes to cleans or snatches. You never want to forget that you are using your legs […]
MONDAY “The Beer Flight” 10 Rounds 200m Run or Row or 10 Cal Bike 6 Box Jumps (Beef: 8) 6 DB Snatches 45/25 or 3 Power Snatches 75/55 (ADV: 50/35, or 3 Power Snatches 95/65) (ADV+ Squat Snatch) (Beef: 3 Squat Snatch 115/75) (Bison: 3 Squat Snatch 135/95) TUESDAY A.) Back Squat/Front Squat/Deadlift 2-2-2-2-2 (ADV: […]