Southwest Strength

Wk 2/4 – Nov. 16/2026
Session 1 Monday
A. Close Grip Bench Press, work to a challenging set of 8
B. Close Grip Bench Press, 8 reps @ 85-90% of tough every 2-2:30 min x 3 sets
C. Every 3 min x 3 sets – Fast
Set 1 – 15/20 cal Rowing + 12 Toes to Bar
Set 2 – 17/22 cal Rowing + 10 Toes to Bar
Set 3 – 19/24 cal Rowing + 8 Toes to Bar

• goal sub 90 sec rounds – row FAST RIGHT to the bar
  D. For Time – 100% Effort
  5 Lateral Barbell Burpees
  10 cal Ski Erg
  5 Lateral Barbell Burpees
  10 Hang Power Cleans @ 65/95lbs
  5 Lateral Barbell Burpees
  E1. Pronated Chin Over Bar Hold, AMSAP x 5 sets, 10-15 sec *if you can hold for 5+ sec, do a 20 sec Chest to Ring Hold
  E2. Anchored Reverse Crunch to Dragon Fly Lower @ 40×1, 8-12 reps x 5 sets, 1 min – lower slow!

Session 2 Tuesday – Open Gym
A. 3 sets:
12 DB Russian Step-Up – 20” Box – Left Leg
Rest as needed
12 DB Russian Step-Up – 20″ Box – Right Leg
Rest as needed
B. 5 Rounds – Air Runner
1:30 min Run – Easy
1 min Walk
C. 20 min – High Effort
20 cal Ski Erg
10 x 50ft Shuttle Run
D. GHD HIp Extensions, 10 weighted reps x 4 sets, rest as needed

Session 3 Wednesday
A. 5 sets;
6 tough Pendlay Rows @ 11×1
50ft Sled Pull with Pulling Rope – hand over hand
2-3 min Rest
B. Every 3 min x 3 sets – fast
Set 1 – 15/20 cal Bike Erg + 5 Wall Walks
Set 2 – 20/25 cal Bike Erg + 3 Wall Walks
Set 3 – 25/30 cal Bike Erg + 1 Wall Walks
C. For Time – 100% Effort
40 cal Echo Bike

• 3 min time Cap For Females /2 min Cap For Males
  D. EMOM x 10 mInutes IF TIME
  1st – HSPU Practice
  2nd – Toes to Bar Practice

Session 4 Thursday
A1. Back Squats, 6-5-4-4, 10-20 sec – building per set, tough 4s for last two
A2. Seated high Box Jumps, 4 High reps x 4 sets, 120-180 sec Rest
B. 3 Below Knee Hang Squat Snatch x 5 sets, rest as needed – Moderate to tough
C. 3 Below Knee Hang Squat Clean x 5 sets, rest as needed – Moderate to tough
D. 5 Rounds – Max Rowing Cals
2 min [20 Wall Balls @ 14/20lbs to 9/10ft + 10 Alternating Single Arm DB Hang Power Clean to OH @ 40/65lbs + AMRAP Rowing]
1 min Rest

Session 5 Friday
A. 7 sets:
20 sec Weighted Pronated Hang From Pull-Up Bar [Med Ball b/t ankles]
1 tough Rope Climb – can be weighted, from floor, etc
5 strict press @ 11xs1 – from Rack
90-120 sec rest
B. Prep/Set-Up
C. For Time
20/30 cal Ski Erg
10 x [5 Toes to Bar + 5 Push-Ups]
20/30 cal Ski Erg
500ft Farmer Carry @ 24/32kg/hand
20/30 cal Ski Erg
200ft Walking Lunges – no load
20/30 cal Ski Erg

25 min Time Cap

Wk 1/4 – Nov. 9
Session 1 Monday
A. Close Grip Bench Press, work to a challenging set of 10 – one tough set
B. Close Grip Bench Press, 10 reps @ 85-90% of tough every 2 min x 2 sets
C. Every 2 min x 5 sets – fast / smooth
10 Toes to Bar + 8/10 cal Rowing
D. Prep/Set-Up/Say Your Prayers For E
E. For Time – 100% Effort
30 cal Ski Erg
30 KBS @ 16/24kg
4 Min Time Cap
Note – goal here is a VERY VERY VERY FAST Effort / challenging yourself to hold faster pace on the ski, and aiming for 30 unbroken KBS to finish, it should feel very hard and in your mind know that when it gets hard, you are ALMOST done!
F1. Top of Ring Dip Hold, 20-30 sec x 3 sets, 30 sec
F2. Farmer Hold w DBs, 30 sec heavy x 3 sets, 30 sec
F3. Anchored Reverse Crunch to Dragon Fly, 8-12 reps x 3 sets, 60-90 sec – https://www.youtube.com/watch?v=GHIP3N0QBR0

Session 2 Tuesday
A. Every 1:30-2 min x 8 sets:
Set 1- 8 Left Leg DB Russian Step-Up 20/24” Box – tough/hand
Set 2- 8 Right Leg DB Russian Step-Up 20/24” Box – tough/hand
B. 10 min Air Runner
1 min Run – Easy
1 min Walk
C. 20 min:
10 cal Rowing
10 cal Ski Erg
0-5 min – Easy
5-10 min – Harder
10-15 min – Easy
15-20 min – Harder
D. GHD Hip Extensions, 10-12 weighted reps x 3 sets, as needed

Session 3 Wednesday
A. 4 sets:
10 Pendlay Rows @ 11×1
50ft Sled Pull with Pulling Rope – hand over hand
2-3 min Rest
B. Every 2 min x 5 sets – fast
10 Push-Ups + 8/10 cal Echo Bike
C. Prep/Set-Up/Say Your Prayers
D. 1 min Max Rogue Echo Cals
E. EMOM x 10 Minutes
1st – HSPU Practice
2nd – Toes to Bar Practice

Session 4 Thursday
A1. Back Squats, 7-6-5-5, 10-20 sec – Building per set – tough 5s for last two sets
A2. Seated Box Jumps, 3 High Reps x 4 sets, 120-180 sec Rest
B. 1 Squat Snatch every 45 sec x 10 reps – light / moderate
C. 1 Squat Clean & Split Jerk every min x 10 minutes – light / moderate
D. EMOM x 10 Minutes – High Effort
1st – 10-15 Wall Balls @ 14/20lbs to 9/10ft
2nd – 10 Alternating DB Power Snatch @ 35/50lbs

Session 5 Friday
A. EMOM x 15 Minutes
1st – AMSAP Pronated Chin Over Bar Hold (if not 8-12 sec scale with a slow negative/weighted negative, ring row, etc)
2nd – 10 L arm DB Strict Press @ 11×1
3rd – 10 R arm DB Strict Press @ 11×1
B. Prep/Set-Up
B. For Time
500m Rowing
30 DB Bench Press @ 35/50/hand
500m Rowing
30 DB Pendlay Rows @ 35/50/hand
500m Rowing
150ft L arm OH DB Carry @ 35/50lbs
150ft R arm OH DB Carry @ 35/50lbs
500m Rowing
300ft Farmer Carry @ 35/50/hand
500m Rowing

Wk 4/4 – Nov. 2/2026
Session 3
A. Front Squat, 3-2-2-1-1, 3 min – heavy single / new PR if feeling good!
B. Prep/Set-Up
C. 6 Rounds:
20/30 cal Bike Erg/Row
“Box Work”
______
* Rounds 1,2 – Easy / Relaxed – 10 Box Step-Overs – 20/24”
* Rounds 3 – Harder – 10 Box Jump Overs @ 20/24”
____
* Rounds 4,5 – Easy / Relaxed – 15 Alternating Step-Up – 20/24””
* Rounds 6 – Harder – 10 Burpee Box Jump Overs 20/24”
D. Flat DB Bench Press, accumulate 50 tough reps – break/ rest as needed

Tuesday
A. 5 Fast Hurdle Jump Overs every 45 sec x 10 sets
B. Deadlift @ 11×1, work to a challenging set of 2
C. 10 min AMRAP
Ski Erg Cals – 8/10,8/10,8/10
Power Cleans @ 75/115lbs – 2,4,6, etc
Air Squats – 10,10,10, etc

Wednesday
A. EMOM x 10 Minutes
1st – 20 sec heavy Farmer Hold  W/Dbs+ 5 quick HSPU/Push-Up, etc
2nd – 10 sec Top of Ring Dip Hold + 5-10 Toes to Bar
B. EMOM x 10 Minutes
1st – 5 heavy Double Hang KB Clean to OH
2nd -100m Ski Erg – as fast as possible!
C. 20 min AMRAP – Teams of 2
15 cal Echo Bike
15 KB Box Mount – 20” Box @ 16/24kg
50ft SandBag/DBall Clean to Throw 50/80lbs

Thursday
A. Every 2 min x 5 sets:
1 Power Snatch + 1 Above Knee Hang Squat Snatch  – tough + AMRAP Easy Echo Bike in time remaining
B. Every 2 min x 5 sets:
1 Power Clean + 1 Above Knee Hang Squat Clean + AMRAP Easy Echo Bike in time remaining
C. Rear Elevated Split Squat, 3 sets:
30 sec Left Leg – No Load
30 sec Rest
30 sec Right Leg – No Load
30 sec Rest
D. 20 min – Moderate Effort
20 x 50ft Shuttle Run
100ft KB Farmer Carry @ 24/32kg
100ft SandBag Carry @ 100/150lbs
100ft tough Sled Push

Friday
A. 1 Power Clean + 1 Split Jerk, work to a heavier single for the day
B.  EMOM x 10 Minutes
1st – 5 L arm DB Power Snatch + 50ft L arm OH DB Carry – heavy as possible
2nd – 5 R arm DB Power Snatch + 50ft R arm OH DB Carry – heavy as possible
C. EMOM x 10 Minutes
1st – 2 tough Close Grip Bench Press
2nd – 5 heavy Single Arm DB Rows/arm
(Into…)
2 Rounds For Time
25 Strict Press @ 55/75lbs
25 cal Rowing
25 DB Pendlay Rows @ 25/40/hand
50 Anchored Sit-Ups

Wk 3/4 – Oct. 26
Session 3
A. Front Squat, 5-4-4-3-3, 2-3 min – all tough – build from previous weeks!
B. Prep/Set-Up
C. 3 Rounds:
1,000m Row /2k Bike Erg (pick rower first)
20 x 50ft Shuttle Run
Burpees

Round 1,2 – Easy / Relaxed Pace / 20 “No Push-Up” Burpee – https://www.youtube.com/shorts/DQgxvi8C0go

Round 3 – Hard Effort – 20 Burpees!
30 min time Cap
D. 3 sets:
1 min AMRAP Ring Dips @ 20×1 (use band as needed to get reps)
2 min Rest

Tuesday
A. 1 fast Hurdle Jump Over “ high” hurdle every 15 sec x 5 Minutes – setup a dowel & Box
B. 5 Jump Squat @ 11×1 per min x 5 Minutes – NOT touch & go, reset b/t reps
C. Deadlift @ 11×1, work to a challenging set of 4 -one good set!
D. 10 min AMRAP
80/100 cal Rowing
AMRAP remaining time of:
5 Shoulder to OH @ 75/115lbs
5 Bar Facing Burpees

Wednesday
A. 10 Rounds – Groups of 2 For QUALITY [You Go / I Go – 5 Rounds Each]
100m Ski Erg – ALL OUT
5 Toes to Bar
3 Wall Walks
1 Rope Climb
B. 20 min AMRAP – Teams of 2 – You Go / I Go
4 cal Echo Bike
3 Power Clean @ 85/135lbs
2 Alternating SandBag Clean to Shoulder @ 100/150
10 Jumping Switch Lunges

Thursday
A. EMOM x 10 Minutes
3/5 cal Ski Erg + 1 Hang Power Snatch – tough
B. EMOM x 10 Minutes
3 Step-Down Box Jumps – High Box + 1 Hang Power Clean – tough
C. Goblet RNT Split Squat, 4-6 heavy reps /leg x 2-3 sets, 30-60 sec b/t legs
D. 5 Rounds – Moderate / Consistent Effort / Not For Time / Continous Movement
1k Bike Erg
100ft Heavy Sled Push

Friday
A. 1 Squat Clean + 1 Split Jerk, work to a heavier single for the day
B. 2 sets – Fast / Smooth
20 unbroken Wall Balls – use appropriate weight to do this unbroken!
10 heavy DB Power Snatch
2 min Rest
C. EMOM x 10 Minutes
1st – 3 tough Close Grip Bench Press
2nd – 6-8 Alternating DB Renegade Rows @ 20×0
+
Rest as needed
+
10——>1 For Time
Toes to Bar
Strict Press @ 45/65lbs

• Wk 2/4 – Oct. 19
• Session 1 – Monday
• A. Front Squat, 6-5-4-4, 3 min – all increasing per set
• B. Prep/Set-Up
• C. 6 Rounds:
• 500m Row/Ski/1,000m Bike Erg
• 10 x 50ft Shuttle Running
• 5 L arm Hang KB Clean to OH
• 5 R arm Hang KB Clean to OH
• Rounds 1,2,3,4 – Easy Effort / Light KB – [20/35lbs]
• Round 5,6 – Harder Effort / Faster Pace / Heavier KB [35/53lbs]
  30 min time CAP
  D. Ring Dip / Strict Dips @ 40×0, 5 reps x 5 sets, rest as needed – follow tempo, band if needed

Tuesday
A. Depth Jump to High Box, 1 rep every 15 sec x 5 minutes
B. Depth Jump to Lateral Bound, accumulate 10 / leg – https://www.youtube.com/watch?v=dKn8Lm0OmYU
C. Deadlift @ 11×1, work to a challenging set of 6 – one / good tough set
D. 10 min AMRAP
Echo Bike Cals – 8/10, 8/10, 8,10, etc
Shoulder to OH @ 65/95lbs – 2,4,6, etc
E. GHD Hip Extensions, 10 reps x 5 sets, 1-2 min

Wednesday
A. EMOM x 12 Minutes
1st – up to 10 Toes to Bar
2nd -HSPU/Wall Walk/Ring Dip Hold, etc
(Into…)
B. EMOM x 12 Minutes
1st – 4-5 Strict Pronated Grip Pull-ups – Band as needed
2nd – AMRAP unbroken Push-Up off DB Handles – scale as needed
C. 20 min AMRAP – Teams of 2 – You Go / I GO
5 cal Ski Erg
5 Lateral Burpees Over Bench
5 Wall Balls @ 14/20lbs to 9/10ft

• 1 person does a round / 1 person rests (You Go / I Go)
  D. If Time – 10 min Erg/Assault Runner Cool Down

Thursday
A. 1 Squat Snatch every 45 sec x 12 reps – Moderate Load
B. EMOM x 10 Minutes
5 min – 20 Cross Over Single Unders + 1 Power Clean + 1 Hang Squat Clean – Moderate
5 min – 20 Cross Over Single Unders + 1 Hang Squat Clean – Moderate / Slightly Heavier if you can!
C. Goblet RNT Split Squat, 8 heavy reps/leg x 2-3 sets, 30-60 sec b/t
D. 4 sets:
15 KBS @ heavy – overhead
100ft heavy SandBag Carry
100ft heavy Reverse Sled Drag
2-3 min Rest

Friday
A. 1 Squat Clean & Split Jerk every 60-90 sec x 10 sets – Moderate / heavy
B. 3-5 sets – fast / smooth
1 Power Snatch – tough
5 Bar Facing Burpees
1 Power Snatch – tough
1 min Rest
C. EMOM x 10 Minutes
1st – 5 Close Grip Bench Press – tough
2nd – 10 Dual KB Pendlay Rows @ 10×1
(Into…)
10 Rounds For Time
15 sec Top of Ring Dip Hold
6/8 cal Ski Erg
3 Kipping Pull-Ups

Wk 1/4 – Oct. 12/2026
Session 1 – Open Gym
A. Front Squat, 7-6-5, 3 min – all increasing per set, good sets
B. Prep/Set-Up
C. 5 Rounds:
400m Run
20/30 cal Rowing
20 KBS
* Rounds 1,2,3 – Easy Effort / Light KB (20/35lbs]
* Round 4,5 – Harder Effort / Faster Pace / Heavier KB [35/53lbs]
* 30 min Time Cap*
D. Ring Dip / Strict Dips @ 40×0, 5 reps x 5 sets, rest as needed – follow tempo, band if needed

Tuesday – Open Gym
A. Depth Jump to High Box, 1 rep every 15 sec x 5 minutes
B1. Anti-Rotational Medball Toss, 10/side x 2 sets, 30 sec
B2. Single Leg Lateral Jump Over Low Hurdles, 10 jumps per leg x 2 sets, 15-45 sec b/t legs – set-up 5 hurdles, jump on one leg 10x then switch
C. Deadlift @ 11×1, work to a challenging set of 8 – good set!
D. 10 min AMRAP
2,000m Bike Erg
AMRAP in time remaining of:
10 Box Step-Over 20/24” Box
10 Shoulder to OH @ 65/95lbs
E. GHD Hip Extensions, 10 reps x 4 sets, 1-2 min

Wednesday
A. EMOM x 10 Minutes
1st – up to 10 Toes to Bar
2nd – up to 4 Wall Walks
(Into…)
EMOM x 10 Minutes
1st – 5 Strict Pronated Grip Pull-Ups – Band as needed
2nd – AMRAP unbroken Ring Push-Up – scale accordingly.
B. 10 Rounds For Time
3 Lateral Burpees Over Bench – https://www.youtube.com/watch?v=rl9k6H_CiKc
5 Box Jump Overs @ 20/24”
7 Wall Balls @ 14/20lbs to 9/10ft
C. 10 min Bike Erg / Echo Bike – Easy Effort

Thursday
A. 1 Squat Snatch, every 45 sec x 10 reps – moderate load
B. Every 1:30 min x 7 sets – fast / smooth
100m Run + 3 Deadlift + 2 Hang Power Clean + 1 Shoulder to OH – start @ Moderate + 0-5lbs per set
C. Goblet RNT Split Squat, 10 heavy reps per leg x 2 sets, 30-60 sec b/t legs
D. 5 sets:
10 DB RDL @ 20×0
– 10 sec Rest
12-14 Weighted Glute Bridge March – https://www.youtube.com/watch?v=UfPS2Ah51rY
– 2 min Rest – 

Friday
A. 1 Squat Clean + 1 Split Jerk per min x 10 Minutes – Moderate Load, good positions!
B. 1 Bar Facing Burpee + 1 Squat Snatch every 30 sec x 5 Minutes – fast / smooth
C. EMOM x 10 Minutes
1st – 10 tough DB Bench Press
2nd – 10 tough Inverted Rows @ 20×0
(Into….)
For Time
100 Single Under Skipping
40 Anchored Sit-Ups
100ft Farmer Carry @ 24/32kg/hand
80 Single Under Skipping
30 Anchored Sit-Ups
100ft Farmer Carry @ 24/32kg/hand
60 Single Under Skipping
20 Anchored Sit-Ups
100ft Farmer Carry @ 24/32kg/hand
40 Single Under Skipping
10 Anchored Sit-Ups
100ft Farmer Carry @ 24/32kg/hand
20 Single Under Skipping
D. Strict Pronated Grip Pull-Ups @ 41×1, 5 reps x 5 sets, rest as needed – band as needed

Wk 4/4 – Oct. 5/2026
Session 1 – Monday
A1. Back Squat @ 40×1, 3 tough reps x 3 sets, 1:30 min
A2. Weighted Strict Pronated Grip Pull-Up Cluster @ 21×1, 1.1 x 3 sets, 1:30 min – heavy – scale appropriately, negative, banded, ring row, etc
B1. Deadlift @ 11×1, 4 reps x 3 sets, 1:30 min
B2. Ring Dips, 5-10 reps x 3 sets, 1:30 min
C. For Time / Until You Reach 50 Burpees
2-2-2-2 min Interval
2 Wall Walks
6 Toes to Bar
8 cal Ski Erg
AMRAP Burpees in time remaining

• 1 min Rest –

Session 2 – Tuesday
A1. Medium Bench Press @ 10×1, 5 reps x 5 sets, 1-1:30 min
A2. Rope climb to Top/15ft, 1 rep x 5 sets, 10 sec
A3. Standing Ez Curl Barbell Bicep Curls, 10 tough reps x 5 sets, 90-120 sec
B. 5 min – High Effort
45/60 cal Bike Erg
AMRAP Walking Lunges in time remaining

• 3 min Rest
  5 min – High Effort
  45/60 cal Bike Erg
  AMRAP KBS @ 16/24kg in time remaining
• 3 min Rest
  5 min – High Effort
  45/60 cal Bike Erg
  AMRAP Double OH DB Carry @ 25/40/hand in time remaining

Session 3 – Wednesday
A. 2 Touch & Go Power Snatch – heavy/smooth every 30 sec x 10 Minutes
B. Toes to Bar, 5 reps every 45 sec x 10 sets
C. For Time – 150/200 cal Ski Erg
Every 2 min starting @ 2 min – 100ft Farmer Carry @ 50/75/hand
D. Seated DB Arnold Press @ 40×0, 8-12 reps x 3 sets, 2 min – honour the tempo!

Session 4 – Thursday
A. Close Grip Bench Press, work to a challenging set of 4
B. Pendlay Row, 4 tough reps x 5 sets, rest as needed
C. For Time
100 cal Rowing
100 cal Ski Erg
100 cal Bike Erg

• buckle up baby, re-test

Session 5 – Friday
A. 2 Touch & Go Power Clean- heavy/smooth every 30 sec x 10 Minutes
B. 20 min AMRAP
60 cal Rowing
50 Toes to Bar
40 Wall Balls @ 15/20lbs to 9/10ft
30 Power Clean @ 95/135lbs
AMRAP Shuttle Running in time remaining

Wk 3/4 – Sept. 25

Session 1 – Monday
A1. Back Squat @ 40×1, 4 reps x 3 sets, 1:30 min
A2. Weighted Strict Pronated Grip Pull-Up Cluster @ 21×1, 1.1.1 x 3 sets, 1:30 min — heavy
B1. Deadlift @ 11×1, 6 tough reps x 3 sets, 1:30 min – tough, build from last week
B2. Ring Dips, 5-10 reps x 3 sets, 1:30 min
C. For Time / Until you Reach 100 Box Step-Overs @ 20/24”
2-2-3-3 Minute Interval
20 cal Ski Erg
10 Toes to Bar
AMRAP Box Step-Overs @ 20/24”

• 1 min Rest –

Session 2 – Tuesday
A1. Medium Bench Press @ 10×1, 7-8 reps x 4 sets, 1-1:30 min
A2. Rope Climb Practice, x 5 sets, 90s ec
B. @ High Effort
3 min – High Effort
15/20 cal Echo Bike
50ft Walking Lunges
AMRAP Burpee Broad Jump
– 2 min Rest
3 min – High Effort
200m Run
60 Single Unders
AMRAP Burpee Broad Jump
– 2 min Rest
3 min – High Effort
15/20 cal Echo Bike
15 DB Push Press @ 20/35/hand
AMRAP Burpee Broad Jump
– 2 min Rest
3 min – High Effort
200m Run
20 Alternating Renegade Rows – 20/35lbs/hand – https://www.youtube.com/watch?v=gi1EwrDbgJo
AMRAP Burpee Broad Jump

Session 3 – Wednesday
A. 3 cycling Hang Squat Snatch every 1:30 min x 7 sets – work on full speed RIGHT into the bottom of the snatch/OHS position
B. Prep/Set-Up
C. 2 Rounds For Time
15 Pull-Ups
20 cal Rowing
30 KBS @ 16/24kg
15 Push-Ups
20 cal Rowing
30 Wall Balls @ 14/20lbs to 9/10ft
– 2 min Rest –

Session 4 – Thursday
A. Close Grip Bench Press, work to a challenging / tough set of 6
B. Pendlay Row, 6 tough reps x 5 sets, rest as needed
C. Erg Flow
2 Rounds:
25 cal Rowing – Easy
15 cal Rowing – Harder
– 30 sec Rest
25 cal Bike Erg – Easy
15 cal Bike Erg – Harder
– 30 sec Rest
25 cal Ski Erg – Easy
15 cal Ski Erg – Harder
– 30 sec Rest
20 cal Echo Bike – Easy
10 cal Echo Bike – Harder
– 30 sec Rest

Session 5 – Friday
A. 2 Power Clean + 2 Squat Clean every 2:30 min x 5 sets – tough load / drop each rep
B. EMOM x 30 Minutes – High Effort
1st – 30 sec AMRAP Wall Walk * try to be consistent
2nd – 8/10 cal Rowing
3rd – 30 sec Rope Climbs *try to be consistent
4th – 8/10 cal Bike Erg
5th – 30 sec Jumping Switch Lunges *try to be consistent
6th – 8/10 cal Ski Erg

Wk 2/4 – Sept. 21
Session 1 – Monday
A1. Back Squat @ 40×1, 5 reps x 3 sets, 1:30 min – tougher than last week!
A2. Weighted Strict Pronated Grip Pull-Up Cluster @ 21×1, 2.2 x 3 sets, 1:30 min
*scale with appropriate scale negative, banded, etc
B1. Deadlift @ 11×1, 8 tough reps x 3 sets, 1:30 min – tougher than last week!
B2. Flat DB Bench Press @ 10×1, 6-8 heavy/tough reps x 3 sets, 1:30 min
C. 20 min – High Effort
Rowing Cals – 10/15,10/15,10/15, etc
Box Step-Over 20/24” Box – 5,10,15, etc
Toes to Bar – 5,5,5, etc

Session 2 – Tuesday
A1. Ring Dips, 8-10 reps x 3 sets, 30-60 sec * can do strict dip/banded, etc
A2. KB Pendlay Rows, 10-12 reps x 3 sets, 90 sec
B. @ High Effort
3 min – High Effort
200m Running
50ft Walking Lunges
AMRAP Ski Erg
– 2 min Rest
3 min – High Effort
200m Running
20 KBS @ 16/24kg
AMRAP Ski Erg
– 2 min Rest
3 min – High Effort
200m Running
75 Single Under Skipping
AMRAP Ski Erg
– 2 min Rest
3 min – High Effort
200m Running
30 Air Squats
AMRAP Ski Erg

Session 3 – Wednesday
A. 5 cycling Above Knee Hang Squat Snatch every 2 min x 5 sets – Lighter – > Moderate Load, fast/smooth positions into the bottom position
B. Prep/Set-Up
C. Every 2 min x 10 sets – High Effort
8/10 cal Echo Bike + 5 Push-Up + 50ft Farmer Carry @ 50/75/hand
– do farmer carry 25ft x 2 so you finish at your bike every time
– can do this in pairs of 2 if not enough echo bike, P1 does their interval at the minute mark P2 starts their interval, repeat
D. Banded Strict Pronated Grip Pull-Ups @ 21×1, 10-15 reps x 5 sets, 1-1:30 min – *if you can do 5 unbroken pullups try 15-20

Session 4 – Thursday
A. Close Grip Bench Press, work to a challenging / toughest set of 8
B. Pendlay Row, 8 tough reps x 4 sets, rest as needed
C. 3 Rounds:
2 min Rowing
60 sec – Easy
60 sec – Harder
30 sec Rest
2 min Bike Erg
60 sec – Easy
60 sec – Harder
30 sec Rest
2 min Ski Erg
60 sec – Easy
60 sec – Harder
30 sec Rest
2 min Echo Bike
60 sec – Easy
60 sec – Harder
30 sec Rest

A. 3 cycling Hang Squat Clean every 1:30 min x 7 sets – fast / tougher than last week
B. EMOM x 30 Minutes – High Effort
1st – 15/20 cal Ski Erg
2nd – 1 Rope Climb + 2 Wall Walk + 10 Walking Lunges
3rd – Rest

WK 1/4 – Aug. 14
Session 1 – Monday
A1. Back Squat @ 40×1, 6 reps x 3 sets, 1:30 min
A2. Weighted Strict Pronated Pull-Up Cluster @ 21×1, 2.2.2 x 3 sets, 1:30 min
*work on strict pulling strength & progressions here
B1. Deadlift @ 11×1, 10 tough reps x 3 sets, 1:30 min
B2. Flat DB Bench Press @ 10×1, 10-12 reps x 3 sets, 1:30 min – all tough sets
C. 20 min – High Effort
200m Run
5 Toes to Bar
4 Burpees
3 Air Squats
2 DB Ground to OH @ 35/50/hand
1 SandBag Clean Over Shoulder @ 100/150

Session 2 – Tuesday
A1. Top of Ring Dip Hold, AMSAP x 3 sets, 30-60 sec
A2. Rope Climb Practice, 2-3 fast reps x 3 sets, 90 sec
B. 2 Rounds:
2 min – High Effort
15/20 cal Rowing
AMRAP Alternating Step-Up – 20” Box

• 2 min Rest
  2 min – High Effort
  15/20 cal Ski Erg
  AMRAP Alternating Step-Up – 20” Box
• 2 min Rest
  2 min – High Effort
  15/20 cal Bike Erg
  AMRAP Alternating Step-Up – 20” Box
• 2 min Rest

Session 3 – Wednesday
A. 1 Snatch High Pull + 1 Below Knee Hang Squat Snatch per min x 10 Minutes – building throughout!
B. Prep/Set-Up
C. Every 2 min x 10 sets – High Effort
Set 1 – 10 Toes to Bar + 10/15 cal Ski Erg/Row
Set 2 – 10 Shoulder to OH + 10/15 cal Ski Erg/Row
D. Banded Strict Pronated Grip Pull-Ups @ 21×1, 8-12 reps x 5 sets, 1-1:30 min
*if You can do 5 unbroken strict pull-ups, aim for 15+ reps

Session 4 – Thursday
A. Close Grip Bench Press, work to a challenging / toughest set of 10
B. Pendlay Row, 10 tough reps x 3 sets, rest as needed
C. 3 Rounds:
2 min Rowing
60 sec – Easy
40 sec – Moderate
20 sec – Hard
30 sec Rest
2 min Bike Erg
60 sec – Easy
40 sec – Moderate
20 sec – Hard
30 sec Rest
2 min Ski Erg
60 sec – Easy
40 sec – Moderate
20 sec – Hard
30 sec Rest
2 min Echo Bike
60 sec – Easy
40 sec – Moderate
20 sec – Hard
30 sec Rest

Session 5 – Friday
A. 1 Squat Clean & Split Jerk every 1:15 min x 8 sets – building throughout
B. EMOM x 10 Minutes – High Effort
1st – 3-4 Wall Walks
2nd – 8/10 Ski Erg
(Into…)
EMOM x 10 Minutes – High Effort
1st – 12-15 Toes Through Rings
2nd – 8/10 Rowing
(Into…)
EMOM x 10 Minutes – High Effort
1st – 50ft DB Walking Lunges @ 20/35/hand
2nd – 8/10 cal Bike Erg