Southwest Active – June. 26

Wednesday – Bsq Int Sets + MAP MWG 3/3
A. Back Squat, 13-12-11, 3 min b/t – tough sets – building from last week – #assbycorrigal – Beth said she was still sore Tuesday – June. 25 from last week, anyone else?
B. 3 min @ 85-90%
2 Strict Pronated Pullups
2 Med Ball Clean Over Shoulder @ 100/150lbs
– 2 min rest
3 min @ 85-90%
Squat Cleans @ 85/135lbs – drop/singles
– 2 min rest
3 min @ 85-90%
7 cal Ski Erg
7 Pushups
– 2 min rest
3 min @ 85-90%
7 cal AirBike
7 Wall Balls @ 15/20lbs to 9/10ft
– 2 min rest
3 min @ 85-90%
7 cal Rowing
1 Rope Climb to 12ft

Southwest Active -Tuesday – June. 25

Tuesday – MAP Run/Row/AirBike/Ski
4 sets @ 85-90%
200m Running
15 cal Rowing or Ski Erg
10 cal AirBike
– 2 min b/t sets
*mix and match work order per
*exact times per set is the goal
+
Rest as needed
+
3 sets @ 85-90%
400m Running
400m Rowing or Ski Erg
30 DU’s/30 Single Unders
– 3 min b/t sets
*mix and match work order per
*exact times per set is the goal

Southwest Active – June. 24

Wk 2/4 – Cycle 7
Monday – Sn Complex + Cj Complex + Vertical or Horizontal Int
A. Squat Snatch. Above Knee Hang Squat Snatch. Below Knee Hang Squat Snatch 1.1.1 – work to a challenging set or through 5 tough sets, rest as needed b/t sets
B. Squat Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 – work to a challenging set or through 5 tough sets, rest as needed b/t sets
C1. Press. Push Press 1.5 x 5 sets, 10 sec – press should be limiter
C2. Wide Grip Pronated Pullups, AMRAP unbroken x 5 sets, 2 min – scale with bands, etc
D. 75 Seated DB Hammer Curls @ 40×1 – tough loading/hand

SW Active – June. 21

Friday – KB Complex/Varied + Vertical or Horizontal int + LSD/Gym
A. 3 sets of Single Arm KB Complex:
5 Left Arm Russian KBS
5 Left Arm Hang Power Clean
5 Left Arm Hang KB Push Jerks
5 Left Arm Hang KB Snatch
– rest as needed
5 Right Arm Russian KBS
5 Right Arm Hang Power Clean
5 Right Arm Hang KB Push Jerks
5 Right Arm Hang KB Snatch
– rest as needed
B. Pendlay Row @ 20×0, 5 tough reps every min x 5 minutes
C. 20-30 min @ ez
400m Running
9 Toes to Bar
1 Rope Climb to 12ft
7 Pullups
1 Wall Walk or 5 Kipping HSPU
*30 min max

Southwest Active – June.20

Thursday – Core/Skill + Rowing/Ski IE + Core/Skill + AirBike IE
A. HS Walking Practice – 5-7 min – partner assisted, lateral wall facing shuffle, alternating hand lifts, hs holds
B. 6 sets @ increasing effort
500m Ski or Rowing
1-2 min rest b/t
*1st set ez
*every set faster
*last set fast
C. 3 sets
10 V-Ups – hand to toes
– 10 sec rest
10 sec Hollow Hold
– 10 sec rest
10 Hollow Arch Swings on Pullup Bar
– 2 min rest
D. 6 sets @ increasing effort per set
. 8 mile AirBike
1-2 min rest b/t
*1st set ez
*every set faster
*last set fast

SW Active – June. 19

Wednesday – Bsq Int Sets + MAP MWG 3/3
A. Back Squat, 15-14-13, 3 min b/t – tough sets 
B. 3 min @ 85-90%
2 Devils Press @ 35/50lbs/hand
4 Toes to Bar
– 2 min rest
3 min @ 85-90%
Unbroken Complex of 1 Deadlift + 1 Hang Power Clean + 1 Push Press + 1 Back Squat + 1 BTN Push Press @ 85/135lbs *no thrusters
– 2 min rest
3 min @ 85-90%
400/500m Ski Erg
AMRAP Jumping Switch Lunges in time remaining
– 2 min rest
3 min @ 85-90%
400/500m Rowing
AMRAP DB Power Snatch @ 50/75lbs in time remaining
– 2 min rest
3 min @ 85-90%
.7/.8 mile AirBike
AMRAP Pushups in time remaining

Southwest Active – June. 17

Wk 1/4 – Cycle 7
Monday – Sn Complex + Cj Complex + Vertical or Horizontal Int
A. Segment Snatch Pull. Above Knee Hang Squat Snatch 1.1 per min x 10 minutes
B. Paused Squat Clean & Paused Split Jerk, per min x 10 minutes
C1. Push Press. Push Jerk, 3.3 x 5 sets, 1:30 min
C2. False Grip Strict Pullups on Rings, AMRAP unbroken x 5 sets, 1:30 min
D. 50 Seated DB Hammer Curls @ 40×1 – tough loading/hand

Southwest Active – June. 14

Friday
3 rounds for time
20 cal Ski Erg
3 Rope Climbs to 12ft
* 6 min time cap
+
10,8,6,4,2 For Time
Front Squats @ 85/135lbs
Push Jerks @ 85/135lbs
Bar Facing Burpees
* 12 min time cap
+
For Time
800m Running
800m Rowing
20 DB Step-Overs @ 35/50lbs/hand over 20/24” Box
*15 min time cap

SW Active – June. 13

Thursday
A. Power Clean. Below Knee Hang Power Clean, 1 rep every 40 sec x 15 sets – building
B. Push Press. Push Jerk. Split Jerk 1.1.1 – work to a tough set
C. 5 sets:
100m Running – fast
50ft Farmer Carry – tough
– rest until full recovery
D1. DB Rear Elevated Split Squat @ 40×1, 5 reps per leg x 3 sets, no rest b/t legs – 30 sec
D2. Hollow Rocks – 30-40 sec unbroken x 3 sets, 2-3 min b/t