Southwest Active – Friday – Feb. 22


Friday – MAP 30/30 + 60/60 + 90/90
7 sets @ high effort:
30 sec Rowing
30 sec Walk
30 sec Alternating Step-Ups on to 20/24”
30 sec Walk
+
Rest/Prep
+
2 sets @ 85-90%
30 sec Rowing
30 sec Lateral Burpees over Rower
60 sec Walk
30 sec DU’s
30 sec Air Squats
60 sec Walk
30 sec DB Snatch @ 35/50lbs
30 sec Burpees
60 sec Walk
30 sec DB Shoulder to OH @ 25/40lbs/arm
30 sec DB Front Squats @ 25/40lbs/arm
60 sec Walk
+
Rest/Prep
+
@ 85-90%
90 sec Power Clean to OH @ 75/115lbs
90 sec Walk
90 sec Bar Facing Burpees
90 sec Walk
90 sec Squat Cleans @ 75/115lbs
90 sec Walk
90 sec Bar Facing Burpees

Southwest Active – Feb. 22

Thursday – CJ Varied + Upper CP EMOM + Gym EMOM
A. Paused Split Jerk, 2 reps every min x 10 minutes – start light, add loading per min
B. EMOM x 10 minutes:
1st – 5 L arm DB Press + 5 R arm DB Press @ 11×1
2nd – 5 Pendlay Rows @ 40×1
C. 10—->1 For Time:
Strict Ring Rows
Pushups
Russian KBS @ 16/24kg
D. AMRAP in 5 minutes: – Optional After Class
30-45 sec DU’s practice
10 Hollow Rocks

______
Thursday – Sn Int % + CJ Int % + Jerk Work + Clean Pull
A. Squat Snatch, 3 reps @ 75% x 3 sets, 2 min
B. Squat Clean & Split Jerk, 3 reps @ 75% x 3 sets, 2 min
C. BTN Split Jerk. Jerk Dip. Split Jerk 1.2.3 x 3 sets, 2 min – technique, speed is priority
D. Clean Pulls, 3-3-2-2-1-1, 2 min – all tough sets

Southwest Active – Wednesday – Feb. 21

Wednesday – Low % MAP + EMOM MAP
20 min Rowing, Biking or Ski EZ – can alternate b/t all three
@ minutes 5,10 – get off and perform 2 x [10 Hollow Rocks + 10 L arm Hang KB Snatch @ Light + 10 Hollow Rocks + 10 R arm Hang KB Snatch @ Light]
@ minutes 15,20 – get off and perform 2 x [5 Pullups + 5 Push-Ups + 1 Wall Walk + 1 Rope Climb to 12ft]
+
EMOM x 20 minutes @ high effort:
10 min: 2 Hang Squat Clean + 2 Lateral Barbell Burpees + 2 Shoulder to OH @ challenging load
10 min: 7 Air Squats + 5 Russian KBS @ 24/32kg + 3 No Push-Up Burpees

Southwest Active – Feb. 20

Tuesday  – Upper/Lower ECC
Ring Mountain Climber, Accumulate 20 reps

Lying Leg Curls on Swiss Ball -Accumulate 15 reps or Single Leg Glute Bridge  – 30 sec/side
Pike Leg Lifts – accumulate 30 reps 
+

A1. Glute Bridge Alternating KB Floor Press @ 40×0, 8-12 reps x 3 sets, 30 sec –
A2. Barbell Reverse Lunges, 12-14 reps x 3 sets, 1:30 min
A3. Seated Single Arm KB Press with Rack Hold, 6/arm x 3 sets, 10 sec b/t arms – 30 sec –
A4. Double KB Bent Over Rows @ 40×0, 8-12 reps x 3 sets, 1:30 min
B1. Pushups, 20-30 reps x 2 sets, 10 sec
B2. Ring Rows, 20-30 reps x 2 sets, 10 sec
B3. Front Bridge, 60-90 sec x 2 sets, 2-3 min b/t
______
Wk 1 – Feb. 20/22
Tuesday – Sn EMOM + Cj EMOM + Sn DL
A. Squat Snatch, 2 reps @ 70% every min x 5 minutes
B. Squat Snatch, 2 reps @ 75% every min x 5 minutes
C. Squat Snatch, 1 rep @ 80% every min x 5 minutes
D. Power Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 @ 70% every min x 5 minutes
E. Squat Clean. Push Jerk. Split Jerk 1.1.1 @ 75% every min x 5 minutes
F. Squat Clean & Split Jerk, 1 rep @ 80% every min x 5 minutes
G. Halting Snatch Deadlift, work to a challenging set of 5

Southwest Active – Monday – Feb. 19

Wk 3 – Feb. 19
Monday – Bsq Int Sets + Sn Varied + Sn Based Tester
A. Back Squat @ 30×1, 4-6 reps x 3 sets, 2-3 min b/t
B. Overhead Squat, work to a heavier single 
C. Teams of 2, For Time:
25 Cal Rowing
21 Wall Balls @ 15/20lbs to 9ft
15 Burpees
9 DB Snatch @ 40/65lbs
25 Cal Rowing
21 Front Squats @ 65/95lbs – can use a rack
15 Burpees
9 DB Snatch @ 40/65lbs
25 Cal Rowing
21 Back Squats @ 85/135lbs – can use a rack
15 Burpees
9 DB Snatch @ 40/65lbs

SW Active – Feb. 17

Saturday – DL Work/Varied + Strongman EMOM + Partner MAP

A. Deadlift, work to a moderate tng set of 8

B. EMOM x 10 minutes:

1st – 50ft Heavy Sled Push

2nd – 50ft Heavy Sled Pull with Pulling Rope

C. EMOM x 10 minutes:

1st – 4 Med Ball Cleans on to 44/48” Box

2nd – 5 L arm DB Push Press + 5 R arm DB Push Press @ challenging load

D. For Time: – Teams of 2

50 Cal Rowing

50 Russian KBS @ 24/32kg

50 Cal AirBike

50 DB Snatch @ 35/50lbs

Southwest Active – Friday – Feb. 16

Friday – MAP 30/30 + 60/60 + 90/90
5 sets @ 85-90%:
30 sec Rowing
30 sec Walk
30 sec DB Burpees @ 20/35lbs/arm
30 sec Walk
30 sec DB Front Rack Walking Lunges @ 20/35lbs
30 sec Walk
+
Rest/Prep
+
2 sets @ 85-90%:
60 sec Devils Press @ 20/35lbs/arm – https://www.youtube.com/watch?v=zOYXFFXAx24

60 sec Walk
60 sec DU’s
60 sec Walk
60 sec Burpee Box Jump Overs @ 20/24”
60 sec Walk
60 sec Power Cleans @ 75lbs/115lbs
60 sec Walk
+
Rest/Prep
+
@ 85-90%:
90 sec Bar Facing Burpees
90 sec Walk
90 sec Wall Balls @ 15/20lbs to 9/10ft
90 sec Walk
90 sec Bar Facing Burpees
90 sec Walk
90 sec Hang Squat Cleans @ 65/95lbs
90 sec Walk

Southwest Active & Southwest Barbell – Feb. 15

Thursday – CJ Varied + Upper CP EMOM + Gym EMOM
A. BTN Split Jerk. Split Jerk 1.1 every 75 sec x 5 sets – building throughout – focus is vertical dip with the BTN
B. EMOM x 10 minutes:
1st – 1 Press + 2 Push Press + 3 Push Jerks – challenging load
2nd – 3 Weighted Supinated Pullups @ 21×1
C. 7 min AMRAP:

Toes to Rings – 3,6,9,12,15,etc
Pushups – 1,2,3,4,5,etc
D. 7 min AMRAP:
DU’s – 10,15,20,25,30, etc
Ring Rows – 5,10,15,20,25,etc
______
Thursday – OHS int + Jerk Int + PS or PC
A. OHS, work to a tough set of 1
B. Split Jerk, work to a tough set of 1
C. Power Clean, work to a single
D. Power Clean, 1 rep @ 90% of C x 5 sets, rest as needed

SW Active -Feb. 14

Wednesday – Low % MAP + EMOM MAP

20 min Rowing, Biking or Ski EZ: *can alternate through machines

@ minutes 2,4,6,8,10 – get off and perform either 5 Toes to Bar, 5 Toes to Rings or 5 Pullups

@ minutes 12,14,16,18,20 – get off and perform either 30 sec FLR on Rings, 30 sec Hang From Pullup Bar or 30 sec Stir the Pot

+

EMOM x 20 minutes @ high effort:

10 min: 5 Step Down Box Jumps @ 20/24” + 3 No Push-Up Burpee + 1 Power Clean @ challenging load

10 min: 5 Wall Balls @ 20/30lbs to 9/10ft + 3 No Push-Up Burpee + 1 Squat Clean @ challenging load

*loading per set should be challenging, but something you can set-up quick and hit without having to really think to much about

*Power clean and squat clean can be same loading or for some less

Southwest Active & Southwest Barbell – Feb. 13

Tuesday  – Upper/Lower ECC
Half Kneeling Landmine Twist @ 30×1, 15 reps/side x 1 set – https://www.youtube.com/watch?v=HGzu8tvh79U

Landmine Single Leg Romanian Deadlift @ 30×1, 15 reps/side x 1 set – https://www.youtube.com/watch?v=rzJse5Ds98k
Landmine Single Arm Push Press @ 30×1, 15 reps/arm x 1 set – https://www.youtube.com/watch?v=hQy0vqqaZAM
+
A1. Glute Bridge Single Arm DB Bench Press @ 40×0, 6-9 reps/arm x 3 sets, 30 sec b/t arms
A2. 3 Point DB Row @ 40×0, 6-9 reps/arm x 3 sets, 30 sec b/t arms
B1. Mixed Rack Suitcase Split Squat @ 40×0, 6/leg x 3 sets, 30 sec b/t legs – –https://www.youtube.com/watch?v=CizrQRiIRuQ
B2. Lying Leg Curls on Swiss Ball @ 40×0, 10-12 reps x 3 sets, 1 min
C1. Wall Facing Shoulder Taps, 20-30 sec x 3 sets, 10 sec – https://www.youtube.com/watch?v=ODInwin_FZs
C2. V-Ups, 20-30 sec x 3 sets, 10 sec
C3. Single Arm Farmer Carry, 100ft @ heavy loading/arm x 3 sets, 30 sec b/t arms
C4. Single Arm DB Power Clean to OH, 5 reps/arm AHAP x 3 sets, 30 sec b/t arms – 1 min rest

__________
Wk 4 – Feb. 13/15
Tuesday – Sn Tech —> Sn Mod —Sn Int + Cj Tech —> Cj Mod —> Cj Int
A. Tall Snatch Drops, 3 reps x 3 sets, 1 min – light, speed, fast
B. 1 Power Snatch + 1 Below Knee Hang Squat Snatch @ moderate weight per min x 5 minutes
C. Squat Snatch, work to a single – for newbies just work alot on good technique, etc
D. 1 Power Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk per min x 5 minutes
E. Power Clean & Split Jerk, work to a single