Southwest Active – Nov. 16

Saturday –
10 min @ ez
16 Step-ups on to high box
50ft Left Arm OH DB Carry
50ft Right Arm OH DB Carry
3 DB Windmill/side
+
EMOM x 10 minutes
1st – 30 sec Skill
2nd – 30 sec Core
+
3 sets @ 85-90%
1:30 min Rowing
1:30 min rest
1:30 min Ski Erg
1:30 min rest
1:30 min AirBike
1:30 min rest

SW Active – Nov. 15

Friday – Sn EMOM + Cj EMOM + MAP 5/5 x 3
A. Squat Snatch, 1 rep per min x 10 minutes
B. Squat Clean & Split Jerk, 1 rep every 90 sec x 7 sets
C. 5 min @ 85-90%
30 cal Rowing
2 Rounds of Cindy
AMRAP DU’s
2:30 min –  5 min rest – 
5 min @ 85-90%
30 cal AirBike
40 Russian KBS @ 16/24kg
AMRAP Burpees
 2:30 min – 5 min rest – 
5 min @ 85-90%
30 cal Ski Erg
1 Round of DT @ 105/155lbs
AMRAP Toes to Bar

SW Active – Nov. 14

Thursday – DL Linear/Rotation + Farmer/SB/SL/Core
A1. Barbell Romanian Deadlfit @ 40×1, 4-5 reps x 3 sets, 30 sec – from a rack – can use straps – tough
A2. Anti-Rotational Med Ball Toss, 12 reps/side x 3 sets, 2-3 min
B. 5 Rounds – NOT FOR TIME
50ft Sled Push – heavy
50ft Left Arm Farmer Carry – tough – stay upright
50ft Right Arm Farmer Carry – tough – stay upright
100ft Front Rack SandBag Carry – tough
2 min Recovery on AirBike or Ski Erg @ ez/pace

SW Active – Nov. 13

Wednesday – Upper Int + Erg Based/Chipper + Hold
A. 1 Push Press + 2 Push Jerks every 2 min x 5 sets
B. Pendlay Rows, 5 tough reps per min x 10 minutes
C. 2 rounds for time:
25 cal Rowing/Ski Erg
20 Burpees
20 cal Rowing/Ski Erg
20 DB Power Snatch @ 35/50lbs
15 cal Rowing/Ski Erg
20 Air Squats

SW Active – Nov. 12

Tuesday – LSD/Gym/Skill Work + Erg E2MOM
20 min AirBike/Row/Ski @ 75%/Moderate/Ez
@ minutes 2,4,6,8,10 – get off and perform HS Work/HSPU/Wall Walk/Pike on Box/Pushup Work
@ minutes 12,14,16,18,20 – get off and perform Kipping Pullup/Kipping toes to Bar/Toes to Rings/Hollow Arch swings + Negative Pullup/Hollow Rocks
+
Every 2 min x 12 sets – fast
Set 1 – 13-20 cal Rowing
Set 2 – 11-20 cal AirBike
Set 3 – 9-20 cal Ski Erg

*goal is similar pacing/same times as last week just a longer progression

Southwest Active – Nov. 11 – Partner FUN!

Wk 2/4 – Nov. 11

*If you dont have a partner COME – we will be accommodate accordingly!

Teams of 2 Fitness!

3 rounds for time:
1.0 mile AirBike – Partner 1 AirBike – Partner 2 Front Bridge
6 Double Hang KB Snatches @ 16/24kg
6 Double KB Thrusters @ 16/24kg
6 Double KB Shoulder to OH @ 16/24kg
*11 min time cap
+
Rest as needed/Prep/Set-Up
+
3 rounds for time:
500m Ski Erg – Partner 1 Ski – Partner 2 Front Bridge
12 Toes to Bar/20 Leg Raises – eye level
9 Burpees
*11 min time cap
+
Rest as needed/Prep/Set-Up
+
3 rounds for time:
500m Rowing – Partner 1 Row – Partner 2 Front Bridge
5 SandBag Cleans Over Shoulder @ 100/150lbs – scale on a box
15 Wall Balls @ 15/10lbs to 9/10ft
*11 min time cap

Southwest Active – Nov. 9

Saturday –
3 rounds @ ez/warm-up/easy aerobic
2 min AirBike/Row/Ski
10-50 DU’s
5 Hang to Invered on Rings or 10-15 Hollow Rocks or 5-10 V-Ups
5 Double Hang KB Clean to OH @ moderate + 5 Double KB Push Jerks @ moderate
10 Hollow Arch Swings on Pullup Bar or 10-15 Hollow Rocks
+
Rest as needed
+
5 sets:
1 min Rowing
1 min rest
1 min Ski Erg
1 min rest
1 min AirBike
1 min rest

SW Active – Nov 8

Friday – Sn EMOM + Cj EMOM + MAP 5/5 x 3
A. Squat Snatch, 2 reps per min x 10 minutes – moderate/quality sets
B. 2 Squat Clean + 1 Split Jerk every 90 sec x 7 sets – moderate/quality sets
C. 5 min @ 85-90%
25 Toes to Bar
25 cal Ski Erg
AMRAP Air Squats in time remaining
– 5 min rest – 
5 min @ 85-90%
25 Push Jerks @ 65/95lbs
25 cal Rowing
AMRAP Burpee Pullups in time remaining
– 5 min rest – 
5 min @ 85-90%
25 Pushups
25 cal AirBike
AMRAP DB Step-Over 20/24” Box @ 35/50lbs/hand in time remaining

Aw Active Nov 7

Thursday – DL Varied/Rotation + Farmer/SB/SL/Core
A1. Deadlift from 45lb plate/Riser @ 11×1, 6-8 reps x 3 sets, 30 sec
A2. Half-Kneeling Banded Paloff Press, 30 sec/side x 3 sets, 3 min
B. EMOM x 20 minutes
1st – 100ft Farmer Carry W Handles [if possible] – tough
2nd – 100ft Front Rack SandBag Carry – tough
3rd – 20-30 sec Top of Ring Dip Hold
4th – 25ft DB Front Rack Walking Lunge  – tough/hand/shoulder

SW active – Nov. 6

Wednesday – Upper Int + Erg Based/Chipper + Hold
A. Push Press @ 11×1, 5 tough reps every 2 min x 5 sets
B. Sled Pull with Pulling Rope, 50ft TOUGH x 4 sets
C. For Time – teams of 2
1.0 mile AirBike – partner 1 AirBike, partner 2 Front Bridge
60 Step-Ups on to 20/24” Box – 1 partner work, 1 partner rest
200ft Double KB Front Rack Carry @ 16/24kg/hand – 1 partner carry,1 partner hang from pullup bar
.8 mile AirBike – partner 1 AirBike, partner 2 Front Bridge
50 Step-ups on to 20/24” Box – 1 partner work, 1 partner rest
200ft Double KB Front Rack Carry @ 16/24kg/hand – 1 partner carry,1 partner hang from pullup bar
.6 mile AirBike – partner 1 AirBike, partner 2 Front Bridge
40 Step-ups on to 20/24” Box – 1 partner work, 1 partner rest
200ft Double KB Front Rack Carry @ 16/24kg/hand – 1 partner carry,1 partner hang from pullup bar
.4 mile AirBike – partner 1 AirBike, partner 2 Front Bridge
30 Step-Ups on to 20/24” Box. 1 partner work, 1 partner rest
200ft Double KB Front Rack Carry @ 16/24kg/hand – 1 partner carry,1 partner hang from pullup bar

*Individual based workout*
For Time:
.6 mile AirBike
45 sec Front Bridge
40 step-Ups on to 20/24″ Box
100ft Double KB Front Rack Carry @ 16/24kg
.5 mile AirBike
45 sec Front Bridge
30 Step-Ups on to 20/24” Box
100ft Double KB Front Rack Carry @ 16/24kg
.4 mile AirBike
45 sec Front Bridge
20 Step-Ups on to 20/24” Box
100ft Double KB Front Rack Carry @ 16/24kg
.3 mile AirBike
45 sec Front Bridge
10 Step-ups on to 20/24” Box
100ft Double KB Front Rack Carry @ 16/24kg