Category: Workouts

Weekly WOD Review 10/25/21

MONDAY – The top and bottom sections for rx’d and adv should take around 7-9 minutes give or take with transitions while beefy should tap in a little longer. My intention for the short rest is to give you a quick “reset” before smashing on the burpees. 1 minute rest between sections doesn’t seem like […]

WOD Overview Week of 9/27/21

I really enjoyed the week I programmed back in June of this year, so here goes another week!   Monday For those still relatively new to olympic lifting (less than 1 year of experience) your focus should be on “chasing the feel” of a really good rep.  Then replicating that as many times as possible […]

Weekly WOD Review 7/26/21

GO GET-EM COACH BREEZY! MONDAY This workout is a more chunky version of the benchmark cindy but with some runs/rows to give you a break on the bigger sets. Sorry, you know this is a JB go to. Forced cardio rest ;). Feel free to work with the coach on scaling options for push and […]

WOD Overview 6/28/21

It’s been a little over one year since I’ve programmed an entire week for the Sweat Shop, but I recently used some extra time I had on a plane to do just that.  While it’s a challenging and very time consuming process to develop workouts for a large group of people with wide ranging goals, […]

Weekly WOD Review 4/19/21

MONDAY The sneaky part of this workout is that while the later cardio portions are shorter, the deads/du/and pushups get a little more taxing. Choose a weight on deadlifts that can be done in 1-2 quick sets. As far as jump rope, you might notice that the reps are a little higher than normal for […]

Weekly WOD Review 4/5/21

MONDAY A.) 10-12 Minutes For Quality Split Jerk/Push Jerk/Push Press 2-2-2-2-2 *Can be done from RACK or clean if desired B.) “Matrix Reloaded” 12e Alt DB Snatches 45/25, 50/35, or 12 Power Snatches 75/55-96/65 12 Burpees or Down-ups 20 DU (ADV: 30) 9e 9 20 DU (ADV: 30) 6 6 20 DU (ADV: 30) *Cash out: 2k […]

Week 4 – WOD Review 3/29/21

Monday   A) 3 Rounds 600m Run (800m) 70m Farmer Carry ~45/25 (~50/35) (~55+/40+) 10/8 Push Ups (12) (10/8 Handstand Push Ups) (12 Handstand Push Ups) 10 Cals (15) (20)   B) Optional Accessory: Pick One   Coaching Notes: If scaling Push Ups, we encourage you to maintain the Push-Up Plank position. Instead of dropping […]

Week 2 – WOD Review 3/15/21

Monday   A) 3 Rounds 30 Cals (40) (50) 10 Pull Ups (10 Chest to Bars) (10 Muscle Ups) 20 Wall Balls (30) (40)   B) Optional Accessory: Pick 1 Workout from the Board   Coaching Notes: – Nothing fancy in this one, we are going straight to work on Monday! You’ll have to really […]

Week 1 – WOD Review 3/8/21

Monday I encourage you to start light and build slowly over the course of about 20:00. It’s important that you give your legs a good amount of rest in between sets as they will become quickly fatigued each set. To help facilitate you to rest, complete some sort of “Pulling” accessory (listed below) during your […]

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 […]

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