WOD Overview 1/17/22

MONDAY Happy MLK day! Today each piece has a little test within themselves. For the AMRAP and max distance sections, these were intended to have you hone in on your distance and amrap barometer for 10 minutes. The heavy lift in the middle…

WOD Overview – Week of 1/10/2022

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Monday Happy Monday! Starting the week off with some quality strength work. For those of you that got to test your 1rm back squat out a few weeks ago it’s time to put your percentages to work with sets at 75-80%. Not sure what your 1rm is?…

WOD Overview- Week of 01/03/2022

Monday, January 3rd Happy New Year! Today’s work-out features a fan favorite, thrusters. There are also quite a few air squats, 96 for Rx and 144 for Adv. However, there are some good chunks of “cardio” to break up the squats and thrusters.…

WOD Overview – Week of 12/27/21

  Monday Given that it's the end of the year/beginning of a new year, and we've had several months of consistent strength training since we've been back indoors since early in 2021, now's a good time to test/re-test our 1 rep max.  You'll…

Weekly WOD Review 10/25/21

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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…

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…

Weekly WOD Review 7/26/21

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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…

WOD Overview 6/28/21

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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…

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…