SW Active – Dec. 6

Friday –  MAP [30/30 mixed] + [60/60 mixed] + [90/90 mixed]
A. 5 sets @ 85-90%
30 sec Devils Press @ 25/40lbs/hand
30 sec rest
30 sec Double Unders
30 sec rest
+
[3 min rest]
+
2 sets @ 85-90%
60 sec Ski Erg
60 sec rest
60 sec Overhead Squat @ 55/75lbs
60 sec rest
60 sec AirBike
60 sec rest
60 sec Box Jumps @ 20/24”  – all the way over
60 sec rest
+
[3 min rest]
+
1 set @ 85-90%
90 sec DB Squat Cleans @ 35/50lbs/hand
90 sec rest
90 sec SandBag Clean Over Shoulder @ 100/150lbs
90 sec rest
90 sec Jumping Switch Lunges
90 sec rest

SW Active – Dec. 5

Thursday –  Sn Complex + Cj Complex + MWG/Mixed Chipper
A. Halting Snatch Deadlift. Snatch High Pull. Paused Squat Snatch. Snatch Balance 1.1.1.1 – work through 5 challenging sets
B. Halting Clean Deadlift. Clean Pull. Squat Clean. Front Squat. Split Jerk 1.1.1.1.1 work through 5 challenging sets
C. For Time:
40 cal AirBike Buy In
[Into..]
21 Wall Balls @ 15/20lbs to 9/10ft
10 Toes to Bar
10 Push Jerks @ 65/95lbs
15 Wall Balls @ 15/20lbs to 9/10ft
10 Toes to Bar
10 Push Jerks @ 65/95lbs
9 Wall Balls @ 15/20lbs to 9/10ft

SW Active – Dec. 4

Wednesday – Upper/Skill + Fsq Linear + Upper Int + Glute/Core
A1. Double Unders, 30-60 sec x 3 sets, 30 sec
A2. Hang to Inverted on Rings/Skin the Cat/Bent Knee L-Sit Hold x 3 sets, 30 sec
A3. Pistol Roll Up/Squat to Roll Up, 2-4 reps x 3 sets, 30 sec
A4. Handstand Walking Practice/Partner Assisted/HS Hold/Pike on Box x 3 sets, 1-2 min
B. Front Squat, work to a challenging set of 5 – only one tough set
C1. DB Bench Press @ 40×0, 6-9 reps x 3 sets, 30 sec
C2. Weighted Supinated Grip Ring Row @ 40×0, 4-6 reps x 3 sets, 1:30 min
D1. Banded Cross Under Lunge, 15 reps/leg x 2 sets, 30 sec
D2. Hollow Hold, 20-30 sec Unbroken x 2 sets, 30 sec
D3. Top of Ring Dip Hold, AMSAP x 2 sets, 2 min

SW Active Dec. 3

Tuesday – Erg FLOW + 20 min/Mixed
A. 9 min AirBike/Ski/Row
1 min @ 75%
1 min @ 80%
1 min @ 85-90%
(Rest 2 min)
9 min AirBike/Ski Row
1 min @ 75%
1 min @ 80%
1 min @ 85-90%
B. 20 min @ 85-90%
30 cal Rowing
15 Burpees 
10 DB Step-Over 20/24” Box @ 35/50lbs/hand

Southwest Active – Dec. 2

Last Training Block of 2019!! This cycle is prepped for you guys to feel comfortable Deadlifting, FSQ and CGBP for Christmas Classic as well as continue our Upper Body/Skill Progressions!!!

 

Any Questions on the design – send me a message!

 

Wk 1/4 – Dec. 2
Monday – Deadlift Linear + CGBP Int + Gym/Upper E2MOM
A. Deadlift @ 11×1, work to a challenging set of 5 – only one tough set – not a max effort
B. Close Grip Bench Press, 5-5-5, 2 min – all tough sets/increasing if you can
C. Every 2 min x 5 sets
2-5 Kipping HSPU/Wall Walks/Scaled HSPU + 2 Rope Climbs to 12ft
D. Every 2 min x 5 sets
5-10 Pushups + 5-10 Pullups

SW Active – Nov. 29

Friday – Sn EMOM + Cj EMOM + MAP 5/5 x 3
A. 2 Snatch Pull + 1 Above Knee Hang Squat Snatch, work through 3-4 challenging sets 
B. 1 Clean Pull + 1 Floating Squat Clean, work through 3-4 challenging sets
C. 5 min @ 85-90%
Burpees to 6 “ OH
 2:30 min – 
5 min @ 85-90%
Ski Erg Cals
 2:30 min – 
5 min @ 85-90%
5 Toes to Bar
5 DB Push Jerks @ 35/50lbs

SW Active – Nov. 28

Thursday – DL Linear/Rotation + Farmer/SB/SL/Core
A. Deadlift, work to a moderate touch and go set of 5
B. Single Arm Farmer Carry, 300ft/arm tough load- switch arms @ 100ft (600ft total) – not for time
C1. DB Rear Elevated Split @ 20×1, 8 reps/leg x 3 sets, 30 sec
C2. 3-5 Quick Med Ball Clean over Shoulder  @ tough x 3 sets, 30 sec
C3. L-Sit Hanging From Pullup Bar, 10-20 sec x 3 sets, 2 min
D. Accumulate 5 min of FLR on RIngs/Bridging or Stir the Pot

SW Active – Nov. 27

Wednesday – Upper Int + Erg Based/Chipper + Hold
A. 5 rounds for time – teams of 2 or individual
1,000m Rowing
15 Pullups/Jumping Pullups
15 Thrusters @ 55/75lbs
15 Burpees
* 45 min time cap
*Krista Corrigal from 2018 – 37:48

*Scaled Individual*
4 Rounds for time
800m Rowing
10 Jumping Pullups
10 Thrusters
10 Burpees

SW Active – Nov. 26

Tuesday – LSD/Gym/Skill Work + Erg E2MOM
10 min AirBike/Row/Ski @ ez
@ minute 5/10 – get off and perform 20 hollow rocks + 20 sec Top of Ring Dip Hold + 5-10 Strict Knees to Elbows
+
Every 2 min x 18 sets – fast
Set 1 – 13-20 cal Rowing
Set 2 – 11-20 cal AirBike
Set 3 – 9-20 cal Ski Erg

Shout out to you guys who have been able to push hard these last 3 weeks. Awesome progress. A ton of comments on how last week (15 sets, more than following) felt easier.

The WHOLE POINT is to gain confidence and create an adaptation to the stress from these pieces. Aka guess what, you are IMPROVING your fitness.

Keep it up you guys!!