Southwest Active – Aug. 15

Wednesday – OHS int Test [6/4/2/1] + Shoulder to OH + Upper CP 1/2/3 + Jumping
A. Overhead Squat, work to a MAX set of 6
B. Push Jerk. Split Jerk, 1.1 every min x 10 minutes – challenging, but good technical emphasis on drive and foot work
C1. Seated KB Z Press @ 40×0, 6-9 reps x 3 sets, 10 sec
C2. Feet Elevated Parallel Grip Ring Rows @ 20×0, AMRAP unbroken x 3 sets, 1 min
C3. Seated Rope Climbs to 12ft, 1-3 reps x 3 sets, 1:30 min
D. Step-in Box Jump, 1 rep every 20 sec x 5 minutes

Southwest Active – Aug. 10

Friday – Deadlift Test + Strong MaN EMOM
A. Deadlift @ 11×1, work to a challenging set of 1 – safely
B. For Time:
15 Med Ball Cleans @ 100/150lbs on to 40” Box
200ft Farmer Carry @ 24/32kg/arm
C. For TIme:
30 Cal AirBike
10 Single Arm DB Clean to OH @ 50/75lbs
*can use two hands to clean the DB overhead – only one arm to jerk it over head tho
C. For Time:
30 Burpees to 6 “ OH
100m Sandbag Front Rack Carry @ 100/150lbs

Southwest Active -Friday – Aug. 10

Friday – Deadlift Test + Strong MaN EMOM
A. Deadlift @ 11×1, work to a challenging set of 1 – safely
B. For Time:
15 Med Ball Cleans @ 100/150lbs on to 40” Box
200ft Farmer Carry @ 24/32kg/arm
C. For TIme:
30 Cal AirBike
10 Single Arm DB Clean to OH @ 50/75lbs
*can use two hands to clean the DB overhead – only one arm to jerk it over head tho
C. For Time:
30 Burpees to 6 “ OH
100m Sandbag Front Rack Carry @ 100/150lbs

Southwest Active – Thursday – Aug. 9

Thursday – MAP 5/5
Warm-up/Prep
+
5 min @ 85-90%
7 Cal Rowing
7 Cal AirBike
-2:30 min rest
5 min @ 85-90%
4 Sand Bag Clean over Shoulder @ 100/150lbs
2 Wall Walks
-2:30 min rest
5 min @ 85-90%
7 L arm Hang DB Clean to OH @ 35/50lbs
100m Run
7 R arm Hang DB Clean to OH @ 35/50lbs
100m Run
-2:30 min rest
5 min @ 85-90%
10 Box Jumps @ 20/24”
15 KBS @ 16/24kg
+
Band Resistance External Rotations, 10-15 reps/arm x 2 sets, 1 min

Southwest Active – Wednesday

Wednesday – Cj/Gym + Core/Skill emom
For Time:
45 Push-Ups
21 Front Squats @ 55/75lbs
15 Push Jerks @ 75/95lbs
9 Hang Squat Cleans @ 95/135lbs
+
EMOM x 15-20 minutes:
1st – Pullup complex – 1 Strict Pullup + 2 Toes to Bar + 3 Pullups – goal unbroken
2nd – 10-20 sec L-sit from Plates/Paralletes/Boxes – go straight leg, bent knee, feet slightly out, etc
3rd – 30 sec HS Hold Hold or 3-5 HSPU or Negatives
4th – 45 sec FLR on Hands
5th – 1 Rope Climb or 5- 7 Strict Rope Body Rows

Aug. 7 SW Active

Tuesday – Bsq Int Test + MW Based Mixed Map Sets

A. Back Squat, work to a tough set of 3

B. For Time:

800m Running

21 Burpees

15 Wall Balls @ 15/20lbs to 9/10ft

600m Running [400m + 200m]

15 Burpees

15 Wall Balls @ 15/20lbs to 9/10ft

400m Running

15 Burpees

15 Wall Balls @ 15/20lbs to 9/10ft

200m Running

9 Burpees

15 Wall Balls @ 15/20lbs to 9/10ft

Southwest Active – Friday

Friday – Deadlift Test + Strong MaN EMOM
A. Deadlift @ 11×1, work to a challenging set of 2 – safely
B. For Time
21 Cal AirBike
200ft Mixed Rack Carry [Farmer Carry @ 50 + Front Rack Carry @ 35lbs] – switch @ 100ft
15 Cal AirBike
200ft Mixed Rack Carry [Farmer Carry @ 50 + Front Rack Carry @ 35lbs] – switch @ 100ft
9 Cal AirBike
200ft Mixed Rack Carry [Farmer Carry @ 50 + Front Rack Carry @ 35lbs] – switch @ 100ft
C. For Time:
21 Cal Rowing
100m Sandbag Front Rack Carry @ 100/150lbs
15 Cal Rowing
100m Sandbag Front Rack Carry @ 100/150lbs
9 Cal Rowing
100m Sandbag Front Rack Carry @ 100/150lbs