Category: General

Weekly WOD Review 8/3/20

MONDAY A.) Every 90 seconds for 15 Minutes 2 Squat Cleans or Snatches (Beef :20 seconds of max calories of choice) B.) 3 Rounds 15 DU or 30 Singles (ADV: 30) (Beef: 50) 12 KB Goblet Squats 53/35 (ADV: 15) (Beef: 12 @ 70/53) 7 Hang Power Cleans 95/65, 117/75, 135/95, 155/105 200m Run or […]

Weekly WOD Review 7/27/20

MONDAY A.) AMRAP in 10 Minutes 400m Run or 20/15 Cal Bike (ADV: 25/20) 15 Wall Balls (ADV: 20) (Beef: 25) Rest 2 minutes AMRAP in 10 Minutes 400m Row 5e DB Hang Clean and Jerk 45/25, 50/35 (Hate DB Folks: 8 95/65 Ground To Overhead) 15 DU or 30 Singles (ADV: 30 DU) (Beef: […]

Weekly WOD Review 7/20/20

Monday Introducing Squat Cleans back into Metcons. This week, you’ll start to find more complex movements in our conditioning workouts. If you don’t feel comfortable or would like to scale it, feel free! As always, get together with your coach and work together to come up with a good workout for you! Otherwise, there aren’t […]

Weekly WOD Review 7/13/20

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 they will be fresher for […]

Weekly WOD Review 7/6/20

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.   RxD: 4 Rounds *Machine 15 […]

Welcome Back – Weekly WOD Review 6/29/20

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 you can expect for the […]

Weekly WOD insights 6/22/20

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 zoom has been great, I […]

Weekly WOD insights 6/8/20

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 minute rest.   A.) 8 Minute […]

Weekly WOD insights 6/1/20

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 ideal technique, then consider opting […]

Weekly WOD Review 5/25/20

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 of descending reps. Should be 10-20 […]