SW Active – Oct. 25

Wk 2/4 – SW Active – Oct. 25/2021
Monday – Bsq Test + Press EMOM + Upper Skill EMOM + Max Reps
A. Back Squat, work to a tough set of 5
B. Press EMOM x 8 minutes:
3 min – 4 reps @ 11×1
3 min – 3 reps @ 11×1
2 min – 2 reps @ 11×1
C. 5 sets:
30 sec FLR on Rings/Bridge
5-10 Kipping Pullups (scale appropriately)
1-2 min rest
D. 10 rounds for max reps
1 min [6/8 cal ski erg + AMRAP Strict Pronated Pullups in time remaining]

SW Active – Oct. 22

Friday – MAP 30/30—-60/60——-90/90——-120/120
B. 5 Rounds @ 85-90%
30 sec SandBag Clean Over Shoulder
30 sec rest
30 sec DU’s/Single Unders
30 sec rest
+
2 min rest
+
3 Rounds @ 85-90%
60 sec Burpees to 6 “ OH
60 sec rest
60 sec Alternating Step-Up onto 20/24” Box
60 sec rest
+
2 min rest
+
2 Rounds @ 85-90%
90 sec Echo Bike
90 sec rest
90 sec Wall Balls @ 15/20lbs to 9/10ft
90 sec rest
+
2 min rest
+
1 Round @ 85-90%
120 sec Ski Erg
120 sec rest
120 sec Devils Press @ 25/40/hand
120 sec rest

SW Active – Oct. 21

Thursday – Fsq Test + SnBal/OHS + Jerk Work + Upper Int/Gym Work
A. Front Squat, work to a challenging set of 7
B. BTN Snatch Grip Push Press. Snatch Balance. OHS
2.2.2 x 5 sets, 2-3 min
B. Paused Split Jerk, 5-4-3-2-1, 1 min – 5s @ light and small builds on good technique to a moderate single
C. 4 sets
2 Rope Climbs
10 Flat DB Bench Press @ 20×1
2-3 min rest
D. Hollow Rocks, 10 sec every 30 sec x 5 minutes
E. Strict kNees to Elbow, 20-30 sec x 5 minutes

SW Active – Oct. 20

Wednesday – StrongMAN Work + Erg FLOW
A. 2 Alternating SandBag Clean + 100ft SandBag Carry every 75 sec x 5 sets – can use two diff sandbag for people that clean over shoulder
B. 12 sets: (two diff ergs) *pick your FAVE and your least FAVE
60 sec Erg
30 sec rest
60 sec Erg
30 sec rest
*1st set 5/10
*2nd set 7/10
*3rd set 9/10

SW Active – Oct. 19

Tuesday – Sn Tech (e45/EMOM) + Cj Tech (e45/EMOM) + W/Mixed For Time + Upper Ecc
A. 1 Power Snatch + 1 Below Knee Hang Power Snatch + 1 BTN Snatch Grip Push Press every 45 sec x 12 sets – building, good technical sets
B. 1 Power Clean + 1 Below Knee Hang Power Clean + 1 Push Jerk every 45 sec x 12 sets
C. For Time
Wall Balls @ 15/20lbs – 5,10,15,20
Power Cleans @ 85/135lbs – 2,4,6,8
*10 min time cap
D1. Single Arm DB Row @ 40×1, 8-10 reps x 3 sets, 30 sec b/t arms
D2. Chest to Ring Hold, 20 sec TOUGH angle x 3 sets, 1:30 min

SW Active – Oct. 18/2021

Wk 1/4 – SW Active – Oct. 18/2021
Monday – Bsq Test + Press EMOM + Upper Skill EMOM + ME->Max Reps
A. Back Squat, work to a tough set of 7
B. Press, EMOM x 9 minutes:
3 min – 5 reps @ 11×1
3 min – 4 reps @ 11×1
3 min – 3 reps @ 11×1
C. 3-5 sets:
20-30 sec Kipping Pullup/Hollow Arch/Banded Pullup
– 30-60 sec rest –
Handstand Hold/HSPU/Wall Walk or Push-Up Work
– 30-60 sec rest
D. 5 rounds for max reps
2 min [18/24 cal Ski Erg + AMRAP V-Ups]

SW Active – Oct. 14

Thursday – Upper Int/Varied + Upper Int/Based Test + Upper Extra
A. Close Grip Bench Press, 3 reps x 5 sets, 2-3 min
B. 20 min AMRAP – Cindy
5 Pullups (kip)
10 Push-Ups
15 Air Squats
*refer to old score from last year, year before etc
*a great goal for this is to RX the movements over time, after RXing the movements, a great goal is 10 full rounds!
*For Reference Linda Harmon has 13 rounds on this, but started at scaling it in 2012, now can RX with 13 rounds after 9 years of training!

C. EMOM x 10 minutes
1st – 30 sec Front Bridge
2nd – 30 sec Alternating Single Leg Glute Bridge

SW Active – Oct. 13

Wednesday – Erg + 10 min/mixed
A. 3 Rounds @ 85-90%
2:30 min Ski Erg
1:30 min Recovery
2:30 min Echo Bike
1:30 min Recovery
B. 18,15,12,9,6,3 For Time
Bike Erg Cals
No Push-Up Burpees

SW Active – Oct. 12

Tuesday – Upper Int + Ez/Gym/Skill + Core/Pchain
A. EMOM x 10 minutes
1st – 1-2 Weighted Pronated Pullups – tough/scale appropriately for people with no pullups
2nd – 8-10 tough Flat DB Bench Press
B. 4 Rounds – Ez
250m Ski Erg
1-3 fast Wall Walks
(into..)
4 Rounds – Ez
250m Rowing
1-2 fast Rope Climbs 12 or 15ft
(into..)
4 Rounds – Ez
200m Running
10-15 Anchored Sit-Ups or GHD Sit-Ups

SW Active – Oct. 8

Friday – SB/Hinge/Pchain + Mixed AMRAP (rep task)
A. SandBag Clean Over Shoulder or onto High Box, 1 rep every 15 sec x 20 reps – tough reps
B. EMOM x 5 minutes
30 sec Anchored Sit-Ups
C. 5 Rounds For Max Reps
1:30 min [ 15/20 cal Bike Erg + AMRAP Burpees]
1 min Recovery
1:30 min [15/20 cal Rowing + AMRAP Wall Balls @ 15/20lbs to 9/10ft]
1 min Recovery- score total burpees + total wall balls