Weekly WOD Overview – 11/14/22



Skill/technique is best trained in lower intensity environments, while “fitness” can be developed with low skill, high intensity environments.  For most of us, the limiting factor on olympic lifts is technique.  Improve the technique and your olympic lifting numbers will go up!  Once part A. is all done with, the skill needed for part B. is minimal.  Here is where you push the intensity to how much you are comfortable with.


A.) Every minute on the minute for 15 minutes:
2 Clean & Jerks or 2 Snatch

(ADV. drop to 1 rep every minute for the final 8 sets)

B.) For time:
20 Wall Balls
70m Medball Carry
20 Wall Balls
70m Medball Carry
20 Wall Balls

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35 Wall Balls
200m Medball Carry
35 Wall Balls

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50 Wall Balls
200m Medball Carry
50 Wall Balls


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Lots of Sweat Shoppers have been getting really consistent over the past several months so I wanted to provide an opportunity to repeat some workouts as a way to measure improvement!  Today’s workout is the first of 3 repeat workouts this week.  The intended effect by repeating the gymnastics and box jump overs for 2 cycles, before hitting the run and sled, is to break the reps into smaller, more manageable sets, thus allowing you to stay moving and maintain a higher heart rate, rather than piling up the reps together where muscle fatigue becomes more of a factor and usually slows the pace of things.  Smaller sets are also the best way for people still developing their gymnastics to gain confidence in doing these movements within workouts.  The order of the sled push and 403m run can be flip-flopped based on sled availability without changing the intended effect of the workout.  Note that if you are doing Ring Muscle Ups you will skip the handstand pushups…. Bar Muscle Up folks will still do HSPUs!

compare 9/27/21

“Double Dragon”

4 Rounds for time:

5 Pullups (ADV. 5 Chest to Bar Pullups) (Beef 4/2 Bar Muscle Ups) (Bison 5/3 Ring Muscle Ups)
7/5 (men/women) Pushups (ADV. 7/5 Ring Pushups) (Beef 7/5 Handstand Pushups) (Bison n/a)
7 Box Jump Overs (Bison 9 Box Jump Overs)
5 Pullups (ADV. 5 Chest to Bar Pullups) (Beef 4/2 Bar Muscle Ups) (Bison 5/3 Ring Muscle Ups)
7/5 Pushups (men/women) Pushups (ADV. 7/5 Ring Pushups) (Beef 7/5 Handstand Pushups) (Bison n/a)
7 Box Jump Overs (Bison 9 Box Jump Overs)
403m Run
70m Sled Push (Rx’d 50/25) (ADV. 75/50) (Beef 100/75)

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Personally, I’ve really enjoyed coaching these squat/gymnastic skill days.  With only so many workout days in a given week, and only 1-hour for each class, it’s difficult to always strike the perfect balance for the entire Sweat Shop community.  So far, this format has been the best I’ve seen for allowing those that want time and the instruction for gymnastics movements, while still providing a session that can be more geared towards strength development, for those less interested in gymnastics.  Therefore, if you really want to improve your handstand progressions today, don’t approach this workout with the mindset of matching your PR 3 rep squat.  Perform a set that is taxing, but still allows you to be recovered enough to spend at least 2 of the 4 minutes working on your handstand progression.


A.) Every 4 minutes for 20 minutes:
-3 Front Squats or Back Squat or Overhead Squat
-Handstand Walk Progression

  • Wall Walk w/ :10 -:30 second hold
  • Wall Walk w/ shoulder taps
  • Assisted handstand walks
  • Handstand Walks

B.) 2:00 clock
7ea. Single Arm Dumbbell Push Press
14 Jumping Air Squat
Max Meter Any Machine
REST :30 seconds
REPEAT for 4 Rounds
*score is TOTAL meters over the 4 Rounds

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If you are a new’ish member you may not have had the chance to run our beautiful and scenic 1.5 mile course that takes you down the Contra Costa Canal trail, down to the tennis courts at Larkey Park, and then back on the trail as it winds through the some really nice fall foliage this time of year.  However, if you don’t like running my descriptive words are likely falling on deaf ears, and that’s totally fine!  You always have the option to do any of the machines in the gym instead.  Whichever version you choose it should take you around 15 minutes or less, that way you’ll have a few minutes to rest and recover before starting part B.

For part B. we’ll be doing a strict burpee which just means you’ll perform an actual push each time, rather than simply flopping to the ground and peeling yourself up, which is a perfectly fine way to do a burpee if you’re main goal is to go fast, but for today I want their to be a bit more focus on developing the stamina in our chest and shoulder muscles by performing an actual pushup.  Don’t worry, the kettlebell swings will still elicit plenty of intensity.  If you struggle to perform a full pushup from your toes, my recommendation for a strict burpee is to use a box, as shown by Audrey in the picture below.  Note how well she is doing keeping her body super straight and tight, just make sure you put a weight on the ground on the other side of the box so it doesn’t slide away from you.

Ragnar 2022 @ Sugar Bowl — while our 1.5 mile run isn’t this scenic, it’s not bad for just outside of our gym

A.) 0:00 – 20:00
1.5 Mile Run -or- 3K Row -or- 3K Ski -or 8K/6K Bike



B.) 20:00-27:00
7 minute AMRAP:
6 Strict Burpee
12 Russian KB Swing 53/35 (ADV. 70/44) (Beef American 70/53)

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Goal here again is to stay moving for 20 minutes, so pick a deadlift that when warming up you can do 10 reps unbroken with.  If you can do rope climbs, but they aren’t yet one of your strengths, start with one and perform the remaining 3 early on in the workout.  If you aren’t able to do a rope climb yet, you can perform a modified version, or opt for 6-8 ring rows per rope climb as a substitute.

20 minute AMRAP

7 Deadlifts 135/95 (ADV. 155/105) (Beef 185/125) (Bison 225/155)
15 Double Unders (ADV. 25) (Beef 35)
10 Hanging Knee Raises or Tuck Ups (ADV. 5 Toes to Bar) (Beef 10 Toes to Bar)

@some point during workout accumulate 4 Rope Climbs (ADV. 5 Rope Climbs or 2 Short Rope Climbs) (Beef 5 Short Rope Climbs)

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We just did this workout 2 months ago and I remember it vividly!  I was partnered with Jake the Snake and since he crushes the bike it gave me very little rest before each set of my pullups.  However, the only thing worse than doing the dumbbell thrusters, was being setup next to Anthony and Lauren and watching Anthony move the 50lb. dumbbell thrusters faster than what I could air squat!  Keep that in mind next time you are deciding where you want to setup for your workout.

compare 9/10/22

24 minute partner AMRAP
one person working at a time, alternate movements

10 Dumbbell Thrusters Rx’d 35/25 – ADV 45/35 – Beef 50+/40+
8/6 Calories Any Machine
8 Pullups (ADV. 8 Chest to Bar Pullups)

@ minute 10 both partners take off on an 800m run… if one returns before the other, they can resume AMRAP early


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We did this same workout on a Sunday in June of this year, with the only difference being part B. was 20 minutes.  That created a bit of a rush for part A. and the transition to part B. so this time I’ve reduced part B. by a couple of minutes.  The whole workout today is pretty low skill, which again, provides an opportunity for some good intensity.  While I’m a big fan of lifting heavy barbells, I REALLY like the strength that is developed from lifting something like a sandbag.  The best way I can describe it is “dad strength”.  Most boys who grew up wrestling their dad are far too familiar with this phenomenon known as “dad strength”.  Even in my early teens, when I began lifting weights, my dad could still own me when we wrestled, even though he didn’t lift weights, and wasn’t strong with a barbell.  His strength came from lifting oddly shaped, heavy things all his life, such as his two sons when they feel asleep in the car ride home.  These sandbags are my deliberate attempt to maintain that mystical power over my two kids as long as possible!  And believe me, these sandbags aren’t just for dads, we’ve got plenty of ladies who are badass moms and non moms at the Sweat Shop that are super capable of lifting these and reaping the benefits from them!

compare similar 6/19/22

A.) 12 minutes to work up to a heavy 5 Rep Bench Press

B.) 16 minute clock

0:00 – 8:00 Alternating EMOM
Max Rep D-Ball or Sandbag Over the Shoulder
Max Calorie Any Machine

8:00-16:00 Alternating EMOM
(1) 70m Sled Push
Max Calorie Any Machine


Reminder our Sweat Shop Holiday Party will be Saturday December 10th, 6:30pm at the Sweat Shop.  We will have food, drinks, music and awards.  Spouses or significant others are absolutely welcome!!

Jen, Lones, Gomer and Tina – 2018 Holiday Party