SW Active – Jan. 27

Wk 1/4 – Jan. 27
Monday –  DODL Linear + PP Int + Strongman Work
A. Double Overhand No Hook Grip Deadlift @ 11×1, work to a challenging set of 8 – only one tough set, not touch and go
B. Push Press @ 11×1, work to a tough set of 6 
C. 3 rounds for time – teams of 2
300ft Double KB Front Rack Carry @ 16/24kg/hand – partner hangs from pullup bar
30 cal Rowing – partner holds holds FLR on Rings
*12 min time cap
D. 3 Rounds for time – teams of 2
300ft Front Rack SandBag Carry @ 100/150 – fpartner holds farmer hold @ 50/75/hand
30 cal Ski Erg – partner holds handstand against wall
* 12 min time cap

SW Active – Jan. 25

Saturday
A. Every 2 min x 6 sets
Set 1/2 – 10-15 cal Rowing + 2-5 Strict Pronated Pullups
Set 3/4 – 10-15 cal Ski Erg + 4-6 Toes to Bar
Set 5/6 – 10-15 cal AirBike + 5-10 Push-Ups
B. 5 rounds for time
Step-ups on to 20/24” Box – 10,15,20,25,30
10 Deadlifts
*Women start @ 125lbs + 10lbs per set
*Men start @ 185lbs + 10lbs per set
C. Every 2 min x 6 sets
Set 1/2 – 10-15 cal Rowing + 6 DB Push Press – tough
Set 3/4 – 10-15 cal Ski Erg + 6 tough Ring Rows
Set 5/6 – 10-15 cal AirBike + 6 Toes to Rings

SW Active Jan. 24

Friday
A. Prep/Warm-Up
B. For Time
30 cal AirBike
28 Wall Balls @ 15/20lbs to 9/10ft
26 Pullups
24 cal Rowing
22 Burpees
* 10 min time cap
C. 3 Rounds for time
50 Double Unders
15 cal Ski Erg
8 Devils Press @ 20/40lbs/hand
* 10 min time cap
D. 2 Rounds For Time
100ft Walking Lunge – no weight
200ft Front rack sand bag Carry @ 100/150
* 5 min cap

SW Active – Jan. 23

Thursday – SL Int + Erg Flow
A. Goblet Split Squat, 5/leg x 5 sets, 30 sec b/t legs
B. Prep
C. Teams of 3, For Time
200 cal Rowing
150 cal AirBike
100 cal Ski Erg
* 30 min time cap
Or
Teams of 2, For Time
175 cal Rowing
125 cal AirBike
75 cal Ski Erg
* 30 min time cap

SW Active – Jan. 22

Wednesday – Sn Tech/Complex + Cj Tech/Complex + Horizontal Int + Ez/Aerobic
A. Power Snatch. Below Knee Hang Squat Snatch 1.1 x 5 challenging sets
B. Clean Pull. Above Knee Hang Squat Clean. Push Jerk 1.1.1 x 5 challenging sets
C. EMOM x 10 minutes
1st – 2 Bench Press @ 20×0
2nd – 10 tough angle Ring Rows @ 30×1
D. 15-20 min @ ez
20 cal Rowing
5 No Push-Up Burpee
20 cal Ski Erg
10 Air Squats
20 cal AirBike
15 Box Jumps on to appropriate box

SW active Jan. 21

Tuesday – Skill + FC/SB + Upper End Work + Core
A. EMOM x 9 minutes
1st – 30 sec DU’s
2nd – 30 sec of HSPU/HS Walk/Wall Walk/HS Hold
3rd – 30 sec of Core Ring Skill – Hang to Inverted/RMU/Skin the Cat/BMU/top of Ring Dip Hold/FLR
B. 10 min AMRAP
5 Strict Pullups
10 Pushups
50 Single Unders
C. Teams of 2
5 rounds for time

15 cal Rowing. – partner hang from bar

1 min FLR on rings – partner FLR on hands
10 V-Ups – partner hold hollow 

*20 min cap

SW active – Jan. 20

Wk 4/4 – Jan. 20
Monday – Bsq Ecc + Vertical int + Ez/Aerobic
A. Back Squat @ 40×1, 4-3-2, 3 min
B1. Left Arm DB Press @ 40×1, 8 tough reps x 3 sets, 30 sec
B2. Legless Rope Climb/Strict Pullup Work/Negative Pullup x 3 sets, 30 sec
B3. Right Arm DB press @ 40×1, 8 tough reps x 3 sets, 30 sec
B4. Legless Rope Climb/Strict Pullup Work/Negative Pullup x 3 sets, 1:30 min
C. 15-20 min @ ez
600m Rowing/Ski Erg
Unbroken Left Arm Complex of
5 Left Arm Russian KBS
5 Left Arm Hang KB Snatch
5 Left Arm OH KB Walking Lunge
Unbroken Right Arm Complex of
5 Right Arm Russian KBS
5 Right Arm Hang KB Snatch
5 Right Arm OH KB Walking Lunge

SW Active – Jan. 17

Friday – Mixed/AMRAP Short/Long
For Time:
21 cal AirBike
18 cal Ski Erg
15 cal Rowing
12 DB Power Clean @ 35/50/hand
9 Burpees over 20/24” Box
* 7 min time cap
+
Rest 5-10 min
+
2 rounds for time:
60 cal Rowing
100ft Walking Lunges – no loading
25 Left Arm DB Push Jerks @ 35/50
25 Burpees
25 Right Arm DB Push Jerks @ 35/50
* 22 min time cap

SW active Jan. 16

Thursday – SL Int + Erg Flow
A. EMOM x 6 minutes
1st – 6 DB L Leg Reverse Lunge – make it tough
2nd – 6 DB R Leg Reverse Lunge – make it tough
B. 3 sets:
1:30 min Rowing @ 85-90%
1:30 min Rowing @ 75%
2 min rest
1:30 min AirBike @ 85-90%
1:30 min AirBike @ 75%
2 min rest
1:30 min Ski Erg @ 85-90%
1:30 min Ski Erg @ 75%
2 min rest

SW Active – Jan. 15

Wednesday – Sn Tech/Complex + Cj Tech/Complex + Horizontal Int + Ez/Aerobic
A. Hi-Hang Squat Snatch. Above Knee Hang Squat Snatch. Below Knee Hang Squat Snatch 1.1.1 – work through 4 challenging sets
B. Power Clean. Above Knee Hang Squat Clean 1.1 – work through 4 challenging sets
C. EMOM x 10 minutes
1st – 3 Bench Press @ 22×2
2nd – 6 Barbell Bent Over Rows @ 20×1
D. 15 min @ ez
2 min Rowing/Ski Erg/AirBike
5 Hollow Arch Swings
5 L Arm DB Windmill @ mod
5 R Arm DB Windmill @ mod
5 L Arm Hang KB Snatch @ mod
5 R Arm Hang KB Snatch @ mod