Southwest Strength

Wk 1/4 – SW Active – Wk of Jan. 5/2026
Monday
A1. 1 Power Snatch + 1 Above Knee Hang Squat Snatch x 5 sets, rest as needed – start @ light + 0-10lbs per set – finish @ moderate – > tough
A2. Seated OH DB Press @ 10×1, 8-12 very tough reps x 5 sets, rest as needed
B1. Front Squat @ 20×1, 5 tough reps x 5 sets, rest as needed
B2. Toes to Bar Practice, 5-15 reps or Rope Climb Practice 1-2 reps x 5 sets, rest as needed
C. 10 min AMRAP
[35/50 cal Rowing Buy In]
(Into..)
AMRAP in time remaining of:
4 Burpees – no jump @ top
6 Single Arm DB Hang Clean to OH @ 35/50lbs [3arm]
8 Box Jump Overs @ 20/24” Box
10 Goblet Squats @ 35/50lbs

Tuesday
A. Close Grip Bench Press @ 20×1, 10 tough reps x 4 sets, rest as needed
B. Pendlay Row @ 20×1, 10 tough reps x 4 sets, rest as needed
C. 10 min Echo Bike
30 sec – Hard
30 sec – Easy
D. 10 min Ski Erg
30 sec – Hard
30 sec – Easy
E. 10 min Rowing
30 sec – Hard
30 sec – Easy

Wednesday
A1. Squat Clean Cluster, 1.1.1 x 5 sets, rest as needed – start @ light + 0-10lbs per set
A2. Pull-Up Strength Progression [Weighted, Strict Pull-Up, Negatives, Banded, etc] Coach will RX individually x 5 sets, rest as needed
B. Teams of 2 – 20 Rounds For Time – [You Go / I Go]
6 cal Echo Bike
10 Jumping Switch Lunges
6 Push-Ups
25 min Time Cap
C. If time:
Reverse Crunch to Dragon Fly Lower, 30 sec AMRAP @ 40×1 x 5 sets, 1-2 min

Thursday
A1. Left Leg Lateral Hurdles, 5 reps x 3 sets, 15 sec
A2. Right Leg Lateral Hurdles, 5 reps x 3 sets, 15 sec
B. 5 Forward Hurdles onto Box x 5 sets, 1 min
C. Seated Box Jumps, 5 reps x 5 sets, 1 min
D. 5 min Easy Bike Erg or Echo Bike
(into….)
EMOM x 10 minutes – High Effort
1st – 8 L arm OH DB Walking Lunges – tough
2nd – 8 R arm OH DB Walking Lunges – tough
(into…)
5 min Easy Bike Erg or Echo Bike
(Into…)
EMOM x 10 minutes – High Effort
1st – 6 L arm DB Hang Squat Clean Thruster – tough
2nd – 6 R arm DB Hang Squat Clean Thruster – tough

Friday
A. Barbell Romanian Deadlift @ 20×1, 10 tough reps x 3 sets, rest as needed – start from a rack, plates dont touch the floor
B. 5 min – High Effort
1 Rope Climb
4 KBS @ 16/24kg
6 Air Squats
2:30 min Rest
5 min – High Effort
1 Wall Walk
2 SandBag Clean Over Shoulder @ 100/150lbs
3 Toes to Bar
2:30 min Rest
5 min – High Effort
10 Push Jerks @ 55/75lbs
10 cal Bike Erg/Row
2:30 min Rest
5 min – High Effort
10 Deadlifts @ 105/155lbs
10 cal Bike Erg/Row
C. If time, Barbell Bent Over Rows, 10-12 reps x 3 sets, rest as needed

Last few sessions of 2026!

Wk 4/4 – SW Active. Dec. 29

Monday

A. Every 2 min x 10 sets
Set 1/3/5/7/9 – Bench Press @ 21×1, [3-3-2-2-1]
Set 2/4/6/8/10 – 10 tough DB Alternating Step-Up onto 20/24” Box

B. Toes to Bar, 6-12 per min x 5 minutes

C. For Time – Test
250m Rowing
15 KBS @ 16/24kg
25 Burpees
15 KBS @ 16/24kg
500m Rowing
15 KBS @ 16/24kg
25 Burpees
15 KBS @ 16/24kg
250m Rowing

*OG Aerobic Test – check your scores if you have been around 5+ years
*sub 10 min a great great goal!

Tuesday – SW Active Class 6:30am/Open Gym

A. 5 Rounds – High Repeatable Effort
30 sec Ski Erg
30 sec rest
30 sec Shuttle Running
30 sec rest
30 sec Echo Bike
30 sec rest
30 sec Shuttle Running
30 sec rest

B1. Flat DB Bench Press @ 20×1, 8-10 tough reps x 5 sets, 1-1;30 min
B2. KB Gorilla Rows @ 20×1, 12 tough alternating reps x 5 sets, 1-1:30 min – https://www.youtube.com/shorts/dsuu3m_XQqk

Wednesday/Thursday – Open Gym
*message coach for any adjustments or extra you may need

A. 5 sets – High Repeatable Effort
250m Rowing
500m Bike Erg
2 min Rest

B1. DB RDL @ 20×1, 10 reps x 5 sets, 30 sec
B2. SandBag Carry, 100ft tough load x 5 sets, 30 sec
B3. Reverse Sled Drag, 100ft tough x 5 sets, 90-120 sec Rest

Friday – SW Active

A. Every 2 min x 10 sets
Sets 1/3/5/7/9 Deadlift @ 11×1, [4-4-3-3-3] – not touch & go / good quality sets
Sets 2/4/6/8/10 – “Pull-Up” Strength Work – Prescribed by coach

B. 5 tough Ring Dips per min x 5 Minutes
C. DB Pendlay Rows, 15 tough reps every 2 min x 3 sets

D. For Time
30/40 cal Echo Bike
21 Shoulder to OH @ 65/95lbs
10 Alternating DB Power Snatch @ 35/50lbs
15 Shoulder to OH @ 65/95lbs
10 Alternating DB Power Snatch @ 35/50lbs
9 Shoulder to OH @ 65/95lbs

Wk 3/4 – SW Active – Dec. 22

Monday
A. Every 2-2:30 min x 10 sets
Set 1/3/5/7/9 – Bench Press @ 21×1 [4-3-3-2-2]
Set 2/4/6/8/10 – 100ft fast Walking Lunge – no load [RX+ Wear Weight Vest]

B. Toes to Bar, 3-5 reps every 30 sec x 5 Minutes

C. Standing DB Strict Press @ 10×1, 6-9 tough reps per min x 5 minutes

D. 15 min AMRAP
40 KBS @ 16/24kg
30 cal Ski Erg
20 Wall Balls @ 14/20lbs to 9/10ft
10 Burpee Pull-Ups

Tuesday – Open Gym
A. 10 Rounds:
1:30 min [100ft Sandbag Carry @ 100/150lbs + AMRAP Echo Bike Cals]
1 min Rest

B1. Medium Incline DB Bench Press @ 41×1, 6-9 tough reps x 5 sets, 30-60 sec Rest
B2. Barbell Bent over Rows @ 20×1, 8-10 tough reps x 5 sets, 90 sec

C. Accumulate 5 minutes of FLR on Rings quickly – 10 min time cap

Tuesday – SW Active – 6:30am/4pm – Coach Alivia
A. 1 Paused Squat Snatch + 1 OHS x 6 sets, rest as needed – start light + 0-10lbs per set
B. 1 Paused Squat Clean + 1 Paused Split Jerk x 6 sets, rest as needed – start @ light + 0-10lbs per set
C. 10 sets – High Effort
7/9 cal Rowing
5 Bar Facing Burpees
3 Power Clean to OH @ 95/135lbs
1 min Rest

D. Mobility / Coaches Choice

Wednesday / Thursday [Christmas Eve / Christmas Day] – No Classes / Open Gym

Friday – Boxing Day Workout – Coach Alivia [Stay Tuned For Program]

Wk 2/4 – SW Active – Dec. 12

Monday
A. Every 2:30-3 min x 10 sets
Set 1/3/5/7/9 Bench Press @ 21×1 [5-4-3-3-3]
Set 2/4/6/8/10- 6-9/leg Single Goblet Split Squat [1 /leg @ a time]
B. Hanging Knee Tuck Hold, AMSAP x 1 set – Knees above parallel standard
C1. Chest to Ring Hold, 20-30 sec x 3 sets, 30 sec
C2. Rower Pike-Ups, 40 sec AMRAP x 3 sets, 90 sec
D. 3 Rounds For Time
21 Air Squats
15 DB Power Snatch @ 35/50lbs
9 Burpees onto 20/24” Box
* 10 min time Cap*

Tuesday – Open Gym
A. 5 Rounds:
3 min [200ft Shuttle Running + 10 Line Facing Burpees + AMRAP Bike Erg Cals in time remaining]
2 min Rest
B1. Medium Incline DB Bench Press @ 41×1, 8-10 reps x 3 sets, 30 sec
B2. Ring Row @ 40×1, 8-12 tough reps x 3 sets, 90 sec
C. Weighted Vest Front Bridge, Accumulate 5 total minutes – partition / rest as needed

Wednesday
A. Single Leg Forward Hurdle [Low Hurdle], 5/leg x 3 sets, rest as needed
B. Single Leg Lateral Hurdle [Low Hurdle], 5/leg x 3 sets, rest as needed
C. Front Squat, 6-5-5, 2-3 min
D. MWG AMRAP [s]
3 Rounds:
3 min AMRAP
15/20 cal Ski/Row/C2 Bike
20 Toes to Bar
AMRAP Concept 2 Erg in time remaining
2 min Rest
(Into….)
+
3 Rounds:
3 min AMRAP
24 Alternating Step-Up onto 20/24” Box
6 Wall Walks
AMRAP Concept 2 Erg in time remaining
2 min Rest

Thursday
A. 1 Snatch High Pull + 2 Below Knee Hang Power Snatch x 5 sets, rest as needed – start @ Moderate + 0-5/10lbs per set
C. Every 45 sec x 6 sets – fast
15 Double Unders + 3 OHS @ 65/95lbs [snatch from floor]
D. 1 Paused Power Clean (@ Knee) + 1 Power Clean x 5 sets, rest as needed – start @ Moderate + 0-5/10lbs per set
E. Every 45 sec x 6 sets – fast
15 Double Unders + 3 Hang Squat Clean @ 75/115lbs
F. For Time [RX + with 14/20lb Weight Vest]
Shuttle Running – 500ft,400ft,300ft,200ft,100ft
Walking Lunges – 50ft,50ft,50ft,50ft,50ft

Friday
– Christmas Lift Off & Potluck – 6 pm – Come out – everyone welcome!
– you can choose to lift off or just hang out and be a cheer squad!
4 lifts to choose. Establish / test maximum in 2 of the following:
1) Front Squat
2) Clean
3) Deadlift
4) Bench Press
Mandatory – > Potluck

Wk 1/4 – SW Active  – Dec. 8
Monday
A. Every 3 min x 8 sets: [Strength Flow]
Set 1/3/5/7 – Bench Press @ 21×1 [6-5-4-4]
Set 2/4/6/8 – 10 tough DB Reverse Lunges
B1. Pronated Chinover Isometric Chin Over Bar Hold, AMSAP x 3 sets, 30 sec
B2. Rower Pike-Ups, 30 sec AMRAP x 3 sets, 30 sec – https://www.youtube.com/shorts/jO-qHWtLzwU
B3. Seated DB Lateral Raises @ 10×1, 12-15 reps x 3 sets, 60-90 sec
C. For Time
100ft Walking Lunge
21 Burpees – no jump @ top
100ft Walking Lunge
15 Burpees – no jump @ top
100ft Walking Lunge
9 Burpees – no jump @ top
– 10 min Cap –

Tuesday – Open Gym
A. 5 Rounds For Max Echo Bike Cals
2 min [100ft SandBag Carry @ 100/150lbs + 100ft Farmer Carry @ 24/32kg/hand + AMRAP Echo Bike Cals]
2 min Rest
B1. FLR on Rings, 30-60 sec x 3 sets, 30 sec
B2. Double OH DB Hold, 30 sec tough/hand x 3 sets, 60-90 sec
B3. Weighted Side Bridge [Elbow], 20-30 sec/side x 3 sets, 30 sec b/t
B4. Isometric RDL Hold, 20-30 sec hold per leg x 3 sets, 15-30 sec b/t legs – 60 sec Before B1 –

Wednesday
A. Forward to Lateral Hurdle To Box Jump, 5x through per side  – https://www.youtube.com/shorts/nIJc4PaEK6M
B. Lateral Hurdle Into Rotational Box Jump, 5x through per side – https://www.youtube.com/watch?v=kzztcyVi9vk
C. Front Squat, 7-6-5, 2-3 min – make sure were focus on our depth & position quality before loading the bar and not doing it right!
D. 8 sets – High Effort
2 min AMRAP
15/20 cal Ski/Row/C2 Bike
AMRAP “X” in time remaining
1 min Rest
“X”:
* Sets 1,2,3,4 – AMRAP Toes to Bar In time remaining
* Sets – 5,6 – AMRAP Push-Ups in time remaining
* Sets – 7,8 – AMRAP KBS @ 16/24kg
E. Seated DB Z Press @ 11×1, 8-12 reps x 3 sets, rest as needed

Thursday
A. 1 Snatch High Pull + 1 Floating Power Snatch + 1 Snatch Balance + 1 OHS x 5 sets, rest as needed – start @ light + 0-10lbs per set
B. Every 2 min x 3 sets – fast / smooth
Set 1 – 15 Wall Balls + 5 Hang Power Snatch – Light
Set 2 – 15 Wall Balls + 4 Hang Power Snatch – Moderate
Set 3 – 15 Wall Balls + 3 Hang Power Snatch – Tougher
C. 1 Clean High Pull + 1 Power Clean + 1 Push Jerk + 1 Split Jerk x 5 sets, rest as needed – start @ light + 0-10lbs per set
D. Every 2 min x 3 sets – fast / smooth
Set 1 – 10 Box Jump Over 20/24” Box + 5 Hang Power Clean – Light
Set 2 – 10 Box Jump Over 20/24” Box + 4 Hang Power Clean – Moderate
Set 3 – 10 Box Jump Over 20/24” Box + 3 Hang Power Clean – Tougher
E. 5 Rounds For Time – Teams of 2
6 DB Power Snatch @ 35/50lbs
8 Air Squats
10 Push Press @ 55/75lbs
* 10 min time Cap
* if no partner, do this as a 10 min AMRAP – 4/6/8

Friday
A. Every 3 min x 8 sets: [Strength Flow]
Set 1/3/5/7 – Deadlift – [8,8,6,6] – @ 11×1 / not TNG
Set 2/4/6/8 – “Pull-Up” Strength Work – Prescribed by coach
B1. Top of Ring Dip Hold, 15-30 sec x 3 sets, 30 sec
B2. Weighted Medball Pronated Hang, 30-45 sec x 3 sets, 60 sec
C. For Time
Bar Facing Burpees – 21-15-9
Thrusters @ 45/65lbs – 21-15-9

Wk 4/4 – SW Active – Dec. 1/2025

Monday
A. 1 Squat Snatch x 10 sets, rest as needed – start @ light + 0-5/10lbs per set – focus on making these beautiful! Go for a new PR if it feels good
B. EMOM x 15 Minutes – High Effort
1st – 12 DB/KB Bent Over Rows @ tough/hand
2nd – 9 Burpees
3rd – 6 cycling Hang Power Snatch – tough/unbroken
(Into…)
EMOM x 15 Minutes – High Effort
1st – 12 DB/KB Shoulder to OH @ tough/hand
2nd – 9 Box Jump Overs @ 20/24” Box
3rd – 6 cycling Hang Power Clean – tough/unbroken

Tuesday
A. Warm-Up/Prep
B. 6 sets – High Effort
1 min Rowing
1 min Rest
1 min Ski Erg
1 min Rest
C. 5 Rounds:
4 min [100ft Farmer Carry @ tough KBs/hand + 100ft Double OH KB Carry @ tough/hand + AMRAP Easy Bike Erg or Air Runner in time remaining]

Wednesday
A. Back Squat, work to a tough set of 1 – full depth lets go!! Can we get some videos!??!?! Numbers??
B. For Time – Teams of 2
33 cal Echo Bike
33 Agility Hurdle Facing Burpees
33 Single DB Step-Over 20/24” Box – 35/50lbs
(Into…)
27 cal Echo Bike
27 Agility Hurdle Facing Burpees
27 Single DB Step-Over 20/24” Box – 35/50lbs
(Into..)
21 cal Echo Bike
21 Agility Hurdle Facing Burpees
21 Single DB Step-Over 20/24” Box – 35/50lbs
(into…)
15 cal Echo Bike
15 Agility Hurdle Facing Burpees
15 Single DB Step-Over 20/24” Box – 35/50lbs
(Into…)
9 cal Echo Bike
9 Agility Hurdle Facing Burpees
9 Single DB Step-Over 20/24” Box – 35/50lbs

Thursday
A. 1 Squat Clean + 1 Split Jerk – work to a challenging single
B1. Kip Bucket Test, 5-10 reps x 3 sets, 30 sec
B2. Band Beat Swing, 5-15 reps x 3 sets, 30 sec
B3. Band Front Levers, 5-10 reps x 3 sets, 90 sec
C. Every 2 min x 10 sets – High Effort
Set 1 – 5-10 Toes to Bar + 10/15 cal Ski Erg/Row
Set 2 – 2-3 Wall Walks + 10/15 cal Ski Erg/Row

Friday.
A. Double OH No Hook Grip Deadlift @ 11×1, 2 tough reps x 5 sets, 3 min
B. CGBP @ 40×0, 3-3-2-2-1-1, 2-3 min @ tempo, 4 sec down, fast up, no pause
C. Pronated Hang From Pull-Up Bar Test – AMSAP x 1 set
D. Top of Ring Dip Hold Test – AMSAP x 1 set
E. For Time
Bike Erg/Row Cals – 40-30-20-10
Hollow Rocks – 21-18-15-12
Rope Climbs – 4-3-2-1

Wk 3/4 – SW Active – Nov. 24/2025
Monday
A. 1 Squat Snatch x 9 sets, rest as needed – start @ light + 0-5/10lbs per set
B. EMOM x 15 Minutes – High Effort
1st – 6-10 Kipping Pull-Up
2nd – 10 Alternating DB Power Snatch @ 35/50lbs
3rd – 8-12 cal Ski Erg / Rower
(Into…)
EMOM x 15 Minutes – High Effort
1st – AMRAP unbroken Ring Push-Ups
2nd – 3-6 SandBag Clean Over Shoulder @ 100/150lbs
3rd – 8-12 cal Ski Erg / Rower

Tuesday – Open Gym
A. Warm-Up/Prep
B. 5 Rounds – Easy / Smooth / Relaxed
3 min [300m Ski Erg + 200ft Shuttle Running + AMRAP Easy Echo Bike in time remaining]
+
Rest as needed
+
4 Rounds – High Effort
3 min [15/20 cal Rowing + AMRAP Bike Erg in time remaining]
3 min Rest

Wednesday
A. Back Squat, work to a tough set of 2
B. For Time – Teams of 2 [1 Person Work / 1 Person Rest]
Ski Erg Cals – 40-30-20-10
Deadlifts @ 155/225lbs – 12-10-8-6-4
(Into….)
Bar Facing Burpees – 40-30-20-10
Farmer Carry @ 50/75lbs/hand – 200ft-200ft-200ft-200ft-200ft
(Into…)
Rowing Cals – 40-30-20-10
Wall Balls @ 15/20lbs to 9/10ft – 20-20-20-20-20
*30 min time CAP

Thursday
A. 1 Hang Squat Clean + 1 Split Jerk, work to a challenging set
B. EMOM x 30 minutes – fast / high effort / consistent
1st – AMSAP top of Ring Dip Hold [30 sec CAP]
2nd – 5/7 cal Echo Bike – very fast
3rd – 10 Body Weight Inverted Rows
4th – 5/7 cal Echo Bike – very fast
5th – 10-15 Toes Through Rings
6th – 5/7 cal Echo Bike – very fast

Friday
A. Double OH No Hook Grip Deadlift @ 11×1, 3 reps x 4 sets, 3 min – tough load / no hook
B. CGBP @ 40×0, 4-4-3-3-2-2, 2-3 min @ tempo, 4 sec down, fast up, no pause
C. 5 sets
20-30 sec Weighted Pronated Hang From Pull-Up Bar [vest, medball, db, etc]
(Into..)
50ft tough Sled Pull with Pulling Rope / hand over hand
2-3 min Rest
D. 3 sets:
12-15 seated barbell press @ 10×0 – honour the NO pause @ top
1 min Rest
12-15 tough Ez Curl BB Bicep Curls @ 10×0
1 min Rest

Wk 2/4 – SW Active – Nov. 17/2025
Monday
A. 2 Floating Squat Snatch x 6 sets, rest as needed – start @ light + 0-10lbs per set
B. Prep/Set-Up
C. EMOM x 5 Minutes – fast
3 Pull-ups + 5 Push-Ups + 7 Air Squats
(Into…)
EMOM x 5 Minutes – fast
8/10 cal Concept 2 Erg
(Into…)
EMOM x 5 Minutes – fast
5 Deadlifts @ 95/135lbs + 5 Lateral Barbell Burpees
(Into..)
EMOM x 5 Minutes – fast
8/10 cal Concept 2 Erg
(into…)
EMOM x 5 Minutes – fast
3 Pull-ups + 5 Push-Ups + 7 Air Squats
D. 5 min AMRAP
MAX unbroken FLR on Rings – time
*record your best unbroken set of FLR on Rings in 5 min

Tuesday
A. 10 Rounds:
5 min [20/30 cal Bike Erg + 10 Alternating Step-Up onto 20/24” Box + AMRAP Air Runner, Echo Bike, Row, Ski]
* Rounds 1,2,3,4 – Easy Effort
* Round 5 – Harder Effort
* Repeat same format 6—>10

Wednesday
A. Back Squat, work to a tough set of 3
B. For Time – Teams of 2 [1 Person Work / 1 Person Rest]
21-15-9
Deadlifts @ 125/185lbs
Echo Bike Cals
(Into….)
21-15-9
Toes to Bar
Ski Erg Cals
(Into..)
21-15-9
Front Squats @ 95/135lbs
Echo Bike Cals
(Into…)
21-15-9
Push-Ups
Ski Erg Cals
* 30 min Time Cap*

Thursday
A. 1 Hang Power Clean + 1 Hang Squat Clean + 1 Split Jerk, work to a challenging set
B. Prep/Set-Up
C. EMOM x 5 minutes – fast
30 sec Burpee Strict Pronated Pull-Ups /Burpee Jumping Pull-up
(Into…)
EMOM x 5 Minutes – fast
15 Wall Balls @ 15/20lbs to 9/10ft
(Into…)
EMOM x 5 Minutes – fast
8/10 cal Concept 2 Erg
(Into…)
EMOM x 5 minutes – fast
15 KBS @ 16/24kg
(Into..)
EMOM x 5 minutes – fast
30 sec Wall Walks
D. 1,000 Farmer Carry For Time @ 35/50lbs/hand – 5 min time cap

Friday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 4 reps x 3 sets, 3 min – tough load, no hook
B. CGBP @ 40×0, 5-5-4-4-3-3, 2-3 min – @ tempo – 4 sec down, fast up, NO pause @ top, back down
C. 3 sets:
5 L arm DB Row @ 40×0 – heavy
1 min Rest
5 R arm DB Row @ 40×0 – heavy
1 min Rest
D1. Seated DB lateral Raises @ 10×0, 12-15 reps x 3 sets, 10 sec
D2. Standing Banded Press, 10-30 reps x 3 sets, 90 sec
E1. Dual DB Skull Crushers @ 10×0, 10-12 reps x 3 sets, 1 min
E2. Seated DB Hammer Curls @ 10×0, 10-12 reps x 3 sets, 1 min

Wk 1/4 – SW Active – Nov. 10/2025

Monday
A. 1 Hi-Hang Squat Snatch + 1 Above Knee Hang Squat Snatch + 1 Below Knee Hang Squat Snatch x 5 sets, rest as needed – start @ light + 0-10lbs per set
B. Prep/Set-Up
C. EMOM x 8 Minutes – fast
1st – 5 Kipping Pull-Ups + 5 Box Jumps onto 20/24” Box
2nd – 8/10 cal Concept 2 Erg
(Into…)
EMOM x 8 Minutes – fast
1st – 3 L arm DB Power Clean + 3 L arm DB Hang Power Clean + 3 L arm DB Shoulder to OH @ 35/50lbs
2nd – 3 R arm DB Power Clean + 3 R arm DB Hang Power Clean + 3 R arm DB Shoulder to OH @ 35/50lbs
EMOM x 8 Minutes – fast
1st – 5 Toes to Bar + 5 Goblet Squat @ 35/50lbs
2nd – 8/10 cal Concept 2 Erg
D. 5 Rounds For Max Wall Walks
1 min [10 Jumping Switch Lunges + AMRAP Wall Walk]
1 min Rest

Tuesday
A. 7 Rounds
6 min [500m Rowing + 300m Ski Erg + AMRAP Echo Bike]
– No Rest –

• Rounds 1,2,3,7 – Easy Effort / Relaxed
• Round 4,5 – Moderate Effort / Bit Faster
• Round 6 – Harder Effort

Wednesday
A. Back Squat, work to a challenging set of 4 – good depth, good quality!
B. For Time – Teams of 2 [1 Person Work / 1 Person Rest]
27-24-21-18-15-12-9-6-3
Ski Erg Cals
KBS @ 16/24kg
Rowing Cals
Wall Balls @ 14/20lbs to 9/10ft

Thursday
A. 3 Hang Power Clean + 1 Split Jerk, work to a challenging set
B. Prep/Set-Up
C. EMOM x 8 minutes – fast
1st – 5 tough Push Press – from the ground
2nd – 8/10 cal Concept 2 Erg
(Into…)
EMOM x 8 Minutes – fast
15 sec Echo Bike @ 90% + 3-6 Bar Facing Burpees
(Into…)
EMOM x 8 Minutes – fast
1st – 30 sec FLR on Rings
2nd – 8/10 cal Concept 2 Erg
D. 5 Rounds For Max Strict Pronated Pull-Ups
1 min [20 Double Unders + AMRAP Strict Pronated Pull-Ups]
1 min Rest

Friday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 5 reps x 3 sets, 3 min – tough load, no hook
B. CGBP @ 40×0, 6-6-5-5-4-4, 2-3 min – @ tempo – 4 sec down, fast up, NO pause @ top, back down
C1. Sled Pull with Pulling Rope – 50ft tough – hand over hand x 5 sets, 30 sec
C2. Farmer Carry, 150ft unbroken @ tough load W / Dbs x 5 sets, 3 min – grip overload here for C1 & C2.
D1. Dual DB Skull Crushers @ 10×0, 10-12 reps x 3 sets, 1 min
D2. Seated DB lateral Raises @ 10×0, 10-12 reps x 3 sets, 1 min
D3. Standing Ez Curl BB Bicep Curls @ 10×0, 10-12 reps x 3 sets, 1 min

Wk 4/4 – SW Active – Nov. 3/2025
Monday
A. Strict Press @ 11×1, 4 tough reps x 5 sets, rest as needed
B. 5 min AMRAP Push-Up test
*goal is legit reps / test
* if you can do a real push-up or low amounts, do it as RX and chalk up your score for future progress. IE I have had clients start this test with 5 REAL reps and thats ALL they do in this test, then in 6 months get 20 REAL reps! 
*if you aren’t at your first push-up & close, go for the real deal!
* if you aren’t at real push-ups, scale so these are all challenging reps and good quality body line (no hips sagging, no leg use)
C. For Time – teams of 2 – 1 person works / 1 person rest
500m Ski Erg
50 Single DB Step-Up onto 20/24” Box – 35/50lb DB – hold anyhow
500m Ski Erg
100 V-Ups
500m Ski Erg
50 Single Arm DB Devils Press @ 35/50lb DB

Tuesday
A. Weighted Pull-Up,Pull-Up, Negative Progressions x 5 sets, rest as needed
B. EMOM x 12 Minutes
1st – HSPU Practice / HS hold / Wall Walk / Push-Up
2nd – 30-45 sec Double Under Practice
3rd – 30 sec Toes to Bar
C. 5 sets – High Effort
50ft Walking Lunge – no weight
7 Kipping Pull-Ups
12 DB Bench Press @ 35/50/hand
2 min Rest

Wednesday
A. Back Squat, 3 tough reps x 5 sets, 3-4 min  – similar to last week or more!
B. For Time [s]
For Time
Left Arm DB Thrusters @ 35/50lbs – 9,7,5
Rowing Cals – 8/10, 8/10, 8/10
Right Arm DB Thrusters @ 35/50lbs – 9,7,5
Rowing Cals 8/10, 8/10, 8/10
– 10 min Time Cap – 
@ Minute 11 start next For Time
For Time
Left Arm DB Shoulder to OH @ 35/50lbs – 15-12-9
Box Jump Overs @ 20/24” Box – 10,10,10
Right Arm DB Shoulder to OH @ 35/50lbs – 15-12-9
Box Jump Overs @ 20/24” Box – 10,10,10
– 10 min Time Cap – 

Thursday
A. Deadlift, work to a challenging set of 4 – touch & go
B1. Farmer Carry With Handles, 50ft tough x 5 sets, 15 sec – tough tough tough
B2. Sled Push, 50ft very tough x 5 sets, 2-3 min b/t
C. 5 Rounds For Time – Teams of 2 [1 Person Work / 1 Person Rest]
40 cal Echo Bike (team of 2 all female team – 30 cals]
200ft Farmer Carry @ 24/32kg/hand

Friday – Open Gym
A. Back Rack Barbell Split Squats @ 20×1, 3-4 tough/leg x 5 sets, 1 min b/t legs
B. DB RDL @ 20×1, 6-6-5-5, 2-3 min b/t – tough load, see if you can increase from 6->5
C. 4 Rounds For Max Bike Erg Cals
3 min [50 Double Unders/50 Single Under + 10 Toes to Bar + AMRAP Bike Erg]
2 min Rest
D. 5 min Echo Bike Cool Down / Easy Effort