Weekly WOD Review 8/3/20

,
https://vimeo.com/444406533 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:…

Weekly WOD Review 7/27/20

https://vimeo.com/442051729 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…

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…

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…

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…

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…

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,…

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…

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…