Southwest Active – June.20

Wednesday – Sn work + Cj work + Upper CP Int—>End + Scap/Shoulder
A. Slow Halting Snatch Deadlift. Segmented Slow Snatch (pause below knee, above knee, then slowly rise bar to hip before snatch). Snatch Balance 2.2.2 x 5 sets, 1:30 min – position, position, position

B. Squat Clean Thruster. Push Jerk. Split Jerk 1.1.1 every min x 10 minutes – building
C. Weighted Strict Supinated Pullup @ 20×0, work to a MAX set of 3 *aim for 5 sets
Scaled: Supinated Grip Pendlay Rows, work to a MAX set of 5
D. Weighted Ring Pushups, work to a challenging set of 5 reps *aim for 5 sets
Scaled: Flat DB Bench Press @ 20×0, 10 tough reps x 3 sets, 2 min
E. 5 rounds for time:
5 Strict Pullups
1 min FLR on Rings – goal is unbroken
or
5 rounds for time:
5 Pendlay Rows @ 90% of C
1 min FLR or Front Bridge – goal is unbroken

Southwest Active – Tues – June.19

Tuesday – Row/AirBike MAP + Run/Bike/Row EZ + Row/AirBike MAP
10 min Rowing or Bike
30 sec @ EZ
30 sec @ 60 %
30 sec @ 70-75%
30 sec @ 80-90%
+
Rest as needed
+
20 min @ EZ
1600m Running
750m Rowing
AMRAP in time remaining of:
1 Wall Walk
5 L arm Hang KB Clean + 5 L arm Hang KB Snatch
5 R arm Hang KB Clean + 5 R arm Hang KB Snatch
10 Cal AirBike or 10 Cal Rowing or 10 Cal Ski
+
Rest as needed
+
10 min Rowing or Bike
30 sec @ EZ
30 sec @ 60 %
30 sec @ 70-75%
30 sec @ 80-90%
*ideally be great to alternate row first or airbike second, or vice versa

Southwest Active – Monday – June. 18

Wk 1/4- June. 18
Monday – Upper CP Ecc (1/2/3) + Fsq Int Test + Pchain/Core/Grip
A1. L arm KB Push Press @ 40×0, 6-9 reps x 3 sets, 1 min
A2. R arm KB Push Press @ 40×0, 6-9 reps x 3 sets, 1 min
A3. Legless Rope Climb, 1-3 reps x 3 sets, 1 min
B. Front Squat, work to a MAX set of 6 – one tough set – warm-up low reps
C1. Hamstring Curls @ 20×0, 10-15 reps x 3 sets, 10 sec
C2. Strict Leg Raises, AMRAP unbroken x 3 sets, 10 sec
C3. Hollow Hold, 30 sec x 3 sets, 2 min

Southwest Active – June. 15

Friday – Upper Int/Varied + DL Speed EMOM + 10-15 min Varied
If you are In Kick Off To Summer Two – and want to practice, practice the following
Split Jerk, 3 reps @ 50-60% x 3 sets, 1 min – working on your limitation – IE footwork, the dip, etc
Double Under Practice x 3 sets, 1 min
A. CGBP, work to a max
B. AMRAP in 5 minutes – Hand Release Pushups
C. Pronated Hang From Pullbar AMSAP x 1 set
D. 10 min @ 85-90%
10 Cal AirBike
100ft Farmer Carry @ challenging/arm

Southwest Active – June.14

Thursday – Sn Tech/EMOM + Cj Tech EMOM + Skill/Core + Running LSD Low %
A. Overhead Squat, work to single
B. Tall Jerks, 3 reps every min x 5 minutes – the point of this is to work foot work under the barbell
C. Paused Split Jerk, 2 reps every min x 5 minutes – focus here is to pause and have a straight dip, then get under barbell
D. 20 min @ EZ
100ft L arm OH DB Carry – challenging load
100ft R arm OH DB Carry – challenging load
200m Running
250m Rowing
10-15 Cal AirBike

Southwest Active – Wednesday – June. 13

Hey Everyone,

Clothing orders due this friday – all sheets/sign -ups are at the gym. Sara is taking money, cash or cheque works fine!!

Also if you are in KOTS2 – 25$/person. Can’t wait!

Wednesday – Upper Int/Varied + Bsq Int Sets + Strongman Varied
Warm-Up/Prep

+
EMOM x 20 minutes @ high effort
1st – 1 Rope Climb to 12ft + 4 DB Snatch @ 50/75lbs
2nd – 30 sec DU’s or 50 DU’s
3rd – 3-5 Sand Bag Cleans on to 44” Box
4th – 6-10 Plate Facing Burpees – have to jump over plate
+
EMOM x 10 minutes:
1st – 5-7 Seated DB Z Press @ 40×0
2nd – 5-7 KB Bent Over Rows @ 40×0

Southwest Active – Tuesday – June. 12

Tuesday – Running/Rowing/AirBike IGT + Strongman Varied
Warm-Up/Prep – aerobically
+
3-5 sets @ 85-90% – Event 2 Practice for KOTS2
400m Running
400m Rowing
20 Cal AirBike
5 min b/t sets – *if people finish these in 5ish minutes – make them do a 4th set, if you think someone can do a 5th set – do it
+
EMOM x 10 minutes:
1st – 30 sec FLR on Rings or HSPU work
2nd – 20-30 sec Hollow Rocks or HS Walking Practice

Southwest Active – Monday – June. 11

Wk 5 – Deload/More Intensity – June. 11
Monday – Upper Int/Varied + Team MWG WaterFall
A. Push Press, work to a MAX
B. Warm-Up/Prep
C. For Time: Jackie
1000m Rowing
50 Thrusters @ 45lbs
30 Pullups
*test give full effort
*scale pullups with jumping
*if you are doing kipping pull-ups – wear some hand protection
D. 800m-1600m Running @ EZ

Sw Active – Friday

If anyone’s upper body has been feeling in “pain”, not just sore (especially if you been coming regularly) mind sending me a message (Nathan) thanks!!!

Friday – Upper Int/Varied + DL Speed EMOM + 10-15 min Varied

A. 10 min AMRAP

Rope Climb to 12ft – 1,1,1,1,1,etc

Strict Ring Dips – 1,2,3,4,5,etc *can scale these with pushups, ring pushups

A. Scaled – 10 min AMRAP

Supinated Grip Ring Rows – 3,6,9,12,15,etc

DB Floor Press @ challenging load – 3,6,9,12,15,etc

C. Deadlift @ 11×1, 1 rep @ 78% every 45 sec x 12 reps

D. For Time:

60/50 Cal Rowing

40/30 Cal AirBike

30 Burpees over 20/24” Box

20 Hang Squat Cleans @ 75/115lbs

10 DB Snatch @ 50/75lbs

Southwest Active – June. 7

Thursday – Sn Tech/EMOM + Cj Tech EMOM + Skill/Core + Running LSD Low %
A. Power Snatch. Snatch Balance. OHS 1.1.1 every min x 10 minutes
B. Split Jerks, 2 reps every min x 10 minutes – all good solid reps – challenging sets, no max yet
C. 20 min @ 75%
200m Running
10 Cal Rowing /10 cal AirBike/10 Cal Ski Erg
200m Running
1 min of DU’s or 50 reps
200m Running
10 No Pushup Burpee