Southwest Strength

Wk 3/4 – SW Active – May. 11/2026
Monday
A. 5 sets:
1-5 Hang to Inverted from Rings
3-5 Back Facing Handstand Lateral Walks/side
1 min Rest
B. 5 sets:
1 L arm Turkish Get Up – heavy
“Strict Pull-Up Work”
1 R Arm Turkish Get Up – heavy
“Strict Dip/Ring Work”
1-2 min Rest
C. 5 Rounds For Time
100m Running
50ft Walking Lunges – no load
100m Running
12 Jumping Switch Lunges

Tuesday
A. EMOM x 20 Minutes:
1st – 10 L Leg Forward Hurdle Jumps (5 Low Hurdles – there & back)
2nd – 50ft tough Sled Push [~20 sec]
3rd – 10 R Leg Forward Hurdle Jumps (5 Low Hurdles – there & back)
4th – 100ft SandBag Carry @ tough
B. 4 Rounds:
1,000m Bike Erg
400m Running
200m Ski Erg
* Rounds 1,2 – Easy / Relaxed
* Round 3 – Moderate
* Round 4 – Harder / Fast

Wednesday
A. EMOM x 10 Minutes:
3 High Box Jumps + 1 Squat Snatch – building in load
B. EMOM x 10 Minutes:
2 Depth to High Box Jump + 1 Power Clean – building in load – https://www.youtube.com/shorts/j98Sc7urGQE
C. 12 Rounds For Time – Teams of 2 – Work / Rest as needed
10 cal Echo Bike
8 Toes to Bar
6 Push-Ups
4 Power Clean @ 95/135lbs
2 SandBag Clean to Shoulder

Thursday
A1. 1-3 Rope Climb Practice to 12-15ft x 5 sets, 10 sec
A2. Double under Practice, 30-60 sec x 5 sets, 60-90 sec
B. 5 sets:
4 Strict Press @ 11×1
50ft Sled Pull with Pulling Rope – hand over hand
2 min Rest
C. 15 min AMRAP
Ski Erg Cals – 3,6,9, etc
Shoulder to OH @ 65lbs 3,6,9, etc
Ski Erg Cals – 3,6,9, etc
Rope Climbs to 12ft – 1,1,1, etc

Friday
A. Front Squat, 5-4-3, 3 min – tough
B. Deadlift @ 40×0, 3 reps x 5 sets, 3 min – tough
C. DB Rear Elevated Split Squat, 6/leg x 4 sets, 30-60 sec b/t legs
D. 5 sets:
3 tough Close Grip Bench Press @ 40×1
6 tough DB Pendlay Row
100ft tough Farmer Carry with DBs
2 min Rest
E. EMOM until failure:
1st – 6 Seated DB Bicep Curls @ 20/35/hand
2nd – 9 Seated DB Bicep Curls @ 20/35/hand
3rd – 12 Seated DB Bicep Curls @ 20/35/hand
..etc
*does not have to be unbroken

Wk 2/4 – SW Active – May 4
Monday
A. EMOM x 20 Minutes
1st – 1 Wall Walk + 3-5 Wall Facing Lateral Walks/side
2nd – 5 Ring Dips/Strict Dips – can be weighted, banded, etc
3rd – 2-3 Hang to Inverted from the Rings – https://www.youtube.com/watch?v=XSv_2B0X-yA
4th – 2 L arm Turkish Get Up – heavy
5th – 2 R arm Turkish get Up – heavy
B. Every 75-90 sec x 8 sets
Set 1 – 1.1.1 Weighted Strict Pronated Grip Pull-Up Cluster
Set 2 – 8/10 cal fast Rwing
C. 5 Rounds For Time
200m Running
20 Lateral Step-Over 20/24” Box

• 15 min CAP*

Tuesday
A. EMOM x 21 Minutes
1st – 5 tough Seated Box Jumps
2nd – 2-3 x [5 Forward TNG Low Hurdles into 1 High Box Jump]
3rd – 5 Anti-Rotational Medball/side
C. 5 Rounds:
600m Bike Erg
200m Run
300m Rowing
200m Run

• Rounds 1,2,3 – Easy
• Round 4,5 – Harder

Wednesday
A. 5 sets:
5 Standing Box Jumps onto High [Appropriate Box] – landing with no leg bend is the goal – https://www.youtube.com/shorts/F_HhHFXaLzM
1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch + 1 OHS – start @ moderate + 0-10lbs per set
1-1:30 min Rest
B. 5 sets:
5 Paused Box Jumps onto Moderate Box – focus on landing as high as you can on the box – https://www.youtube.com/watch?v=OupSuT2VFTk
1 Power Clean + 1 Below Knee Hang Squat Clean + 1 Split Jerk – start @ Moderate + 0-10lbs per set
1-1:30 min Rest
C. Teams of 2 – [1 Person Work / 1 Person Rest]
10 min AMRAP
10 Push-Up
10 Hang DB Power Snatch @ 40/65lbs
10 cal Ski Erg

• 5 min Rest
  10 min AMRAP
  10 Toes to Bar
  10 Wall Balls @ 15/20lbs to 9/10ft
  10 cal Rowing

Thursday
A1. 1-3 Rope Climb Practice to 12-15ft x 5 sets, 10 sec
A2. Double under Practice, 30-60 sec x 5 sets, 60-90 sec
B. 5 sets:
4 Strict Press @ 11×1
50ft Sled Pull with Pulling Rope – hand over hand
2 min Rest
C. 10 min AMRAP
6/8 cal Echo Bike
3 L arm Devils Press @ 35/50
6/8 cal Echo Bike
3 R arm Devils Press @ 35/50

Friday
A. Front Squat, 6-5-4, 3 min – tough
B. Deadlift @ 40×0, 4 reps x 4 sets, 3 min – tough , follow tempO @ 40×0
C. Front Foot Elevated DB Split Squat, 8/leg x 3 sets, 30-60 sec b/t legs
D. EMOM x 10 Minutes
1st – 10 KB Pendlay Rows @ 10×1
2nd – 4 tough Close Grip Bench Press @ 40×1
(Into…)
5 Rounds – Max Reps
30 sec Farmer Carry @ 50/75/hand
30 sec Rest
30 sec Hand Release Burpees
30 sec Rest

Wk 1/4 – SW Active – April. 27

Monday
A1. Wall Facing Lateral Walks, 3-5/side x 3 sets, 10 sec
A2. Top of Ring Dip Hold, AMSAP [30 sec CAP c 3 sets, 90 sec
B. 3 Rounds:
3 min [5 Kipping HSPU + 25 Double Unders + AMRAP Easy Ski Erg]
C. Every 90 sec x 8 sets:
Set 1 – 1.1.1 Weighted Strict Pronated Grip Pull-Up Cluster
Set 2 – 30-45 sec heavy Farmer Hold W / Dbs
D. For Time
Echo Bike Cals – 30-20-10
Walking Lunges – 100ft-100ft-100ft

Tuesday
A. Every 75 sec x 14 sets:
Set 1 – 5 tough Seated Box Jumps
Set 2 – 5-7 Lateral Hurdle Jumps Over Low Hurdle – https://www.youtube.com/shorts/UhQUKDJ70Uo
B. 10 Rounds:
250m Rowing
200m Running [Can be Air Runner/Outside]
* Rounds 1,2,3,4,5,6,7 – Easy Effort
* Rounds 8,9,10 – Hard Effort
*reminder – 200m Marking outside – from gym to bar steps is 100m – back to sws = 200m

Wednesday
A. 5 sets:
5 Vertical Jump Squats @ 11×1 – squat to above parallel / load up, jump as high as you can
1 Snatch Pull + 1 Below Knee Hang Power Snatch + 1 Snatch Balance + 1 OHS – start @ Moderate + 0-10lbs per set
1-1:30 min Rest
B. 5 sets:
5 Paused Box Jumps onto Moderate Box – focus on landing as high as you can on the box – https://www.youtube.com/watch?v=OupSuT2VFTk
1 Clean Pull + 1 Above Knee Hang Squat Clean + 1 Split Jerk – start @ Moderate + 0-10lbs per set
1-1:30 min Rest
C. Teams of 2 – [1 Person Work / 1 Person Rest]
10 min AMRAP
150m Ski Erg
10 Toes to Bar
5 SandBag Squats – on Back/Shoulder @ 80/100
– 5 min Rest
10 min AMRAP
150m Rowing
10 DB Bench Press @ 35/50/hand
5 Devils Press @ 35/50/hand

Thursday
A1. 1 Rope Climb to 12-15ft x 3 sets, 10 sec
A2. Kipping Pull-Up Practice / Hollow Arch Swings, 5-15 reps x 3 sets, 90 sec
B. 3 Rounds:
3 min [10 Toes to Bar + 25 Double Unders + AMRAP Easy Rowing]
C. Every 90 sec x 8 sets:
Set 1 – 5 Strict Press @ 11×1
Set 2 – 30-45 sec FLR on Rings
D. 10 Rounds For Time
3 Burpees Over 20/24” Box
2 SandBag Clean Over Shoulder @ 100/150lbs

Friday
A. Front Squat, 7-6-5, 3 min – tough
B. Deadlift @ 40×0, 5 reps x 3 sets, 3 min – TOUGH but follow the tempo @ 40×0
C. Front Foot Elevated DB Split Squat, 10/leg x 3 sets, 30-60 sec b/t legs – https://www.youtube.com/watch?v=OFmW8Re5Zos
D. EMOM x 10 Minutes
1st – 8-10 tough Seated DB Palms Up Bicep Curls
2nd – 5 tough Close Grip Bench Press @ 40×1 – tempo
(Into…)
EMOM x 10 Minutes
1st – 30 sec Supinated Grip Ring Row @ 20×0 – moderate angle, something you can do for 30 sec
2nd – 30 sec Seated DB Arnold Press – something you can do for 30 sec straight

Wk 4/4 – SW Active – April. 20
Monday
A. Barbell RDL, 6-7 reps x 5 sets, 2-3 min – 5 tough
B1. Front Squat @ 40×1, 2 reps x 3 sets, 10 sec – Honor the tempo
B2. 5 High Hurdle Jumps x 3 sets, 2 min – high box / dowel!
C. For Time
Bar Facing Burpees – 21-15-9
Deadlifts @ 155/225lbs – 21-15-9
D1. Push Press @ 11×1, 2 x 3 sets, 1-1:30 min
D2. Weighted Strict Pronated Grip Pull-Up Cluster 1.1 x 3 sets, 1-1:30 min – Negatives/Strict Pull-Ups, Banded, etc

Tuesday
A. Forward + Lateral Hurdle Jumps – accumulate 10-15 reps per side – https://www.youtube.com/shorts/qCHbefM22og
B. Forward Medball Push, 1 powerful rep @ 10-15lbs every 30 sec x 10 Minutes – https://www.youtube.com/shorts/NCTZLhruE9s
*every rep EXPLODE
C. 10 min Echo Bike – Easy
(Into…)
10 min Bike Erg – Easy
(Into…)
10 min – High Effort
10 cal Rowing
100ft SandBag Carry @ 100/150lbs

Wednesday
A. 1 Power Snatch every 30 sec x 20 reps – try increasing load every 5 reps
B. 1 Power Clean every 30 sec x 20 reps – try increasing load every 5 reps
C. 3 sets – High Effort
30/40 cal Bike/Ski/Row
20 Burpee Pull-Ups
10 SandBag Clean Over Shoulder @ 100/150
3 min Rest

Thursday
A1. Banded Strict Pronated Pull-Ups, 8-12 reps x 4 sets, 10 sec
A2. Ring Row, 10 tough reps x 4 sets, 90 sec
A3. Toes to Bar/Rings, 10 reps x 4 sets, 10 sec
A4. Reverse Crunch to Dragon Fly, 30 sec x 4 sets, 90 sec – https://www.youtube.com/watch?v=wxTkL76bh1w
B. Until Failure:
1 min AMRAP [100ft Farmer Carry @ 24/32kg + 7 cal Ski Erg]
1 min Rest
1 min AMRAP [100ft Farmer Carry @ 24/32kg + 8 cal Ski Erg]
1 min Rest
1 min AMRAP [100ft Farmer Carry @ 24/32kg + 9 cal Ski Erg]
…..etc
C1. Half-Kneeling Landmine Press, 8-10/arm x 3 sets, 30-60 sec b/t arms
C2. Single Arm KB Pendlay Row @ 41×1, 8/arm x 3 sets, 30-60 sec b/t arms

Friday
A. Overhead Squat, 2 reps x 3 sets, 2-3 min – from a rack
B. Every 2 min x 5 sets – fast
Set 1 – 50ft Walking Lunge + 5 Split Jerk – start @ Moderate
Set 2 – 50ft Walking Lunge + 4 Split Jerk – heavier than 5
Set 3 – 50ft Walking Lunge + 3 Split Jerk – heavier than 4
Set 4 – 50ft Walking Lunge + 2 Split Jerk – heavier than 3
Set 5 – 50ft Walking Lunge + 1 Split Jerk – heaviest
C. Unbroken Wall Balls For Time
20-15-10-5 Wall Balls @ 15/20lbs to 9/10ft
D1. Double KB RDL @ 20×1, 10 reps x 3 sets, 1 min
D2. Standing Ez Curl @ 20×1, 10 reps x 3 sets, 1 min

Wk 3/4 – SW Active – April. 13
Monday
A. Barbell RDL, 9 reps x 4 sets, 2-3 min – 4 tough
B1. Front Squat @ 40×1, 3 reps x 3 sets, 10 sec – honor the tempo!
B2. Lateral Single Leg Jumps, 10 reps x 3 sets, 2 min – https://www.youtube.com/shorts/PCRsVGbYFyI
C. For Time
Rowing Cals – 30-20-10
Deadlfits @ 155/225lbs – 21-15-9
*use a load you can do 10-15 reps unbroken when fresh
D1. Push Press @ 11×1, 3 reps x 3 sets, 1-1:30 min
D2. Weighted Strict Pronated Grip Pull-Up Cluster 1.1.1 x 3 sets, 1-1:30 min – Negatives/Strict Pull-Ups, Banded, etc

Tuesday
A. Depth Jump to High Hurdle Jump, 1 rep every 15 sec x 10 Minutes – https://www.youtube.com/watch?v=1jZx2Rcaorc
*drop off low box, set-up hurdle with a dowel and another box
B. EMOM x 10 mInutes
1st – 8-10 Left Side Anti-Rotational Medball Toss
2nd – 8-10 Right Side Anti-Rotational Medball Toss
C. 15 min Bike Erg/Echo Bike – Easy 
(Into…)
For Time
Ski Erg Cals – 24-21-18-15-12
Burpees- no jump – 10-10-10-10-10

Wednesday
A. 1 Power Snatch Into OHS every 45 sec x 15 sets – 10 Moderate / 5 tougher – https://www.youtube.com/watch?v=NPgbzeUQkLQ
B. 1 Squat Clean Thruster every 45 sec x 15 sets – 10 Moderate / 5 tougher
C. 5 sets – High Effort
[15/20 cal Bike Erg/Row/Ski Buy in]
50 Double Unders
10 Toes to Bar
100ft SandBag Carry @ 100/150
2 min Rest
*mix & Match work order per set / consistent set times is the goal / every set starts with erg buy in

Thursday
A1. Banded Strict Pronated Pull-Ups, 10-15 reps unbroken x 3 sets, 10 sec
A2. Chest to Ring Hold, 20-30 sec x 3 sets, 60-90 sec
A3. 5 Kipping Knee Raises + 5 Toes to Bar x 3 sets, 10 sec
A4. Hollow Rocks, 10-20 reps unbroken x 3 sets, 60-90 sec
B. 10 Rounds For Time
4 x 50ft Shuttle Running
5 Push Press @ 75/115lbs – from floor
5 Kipping Pull-Ups
C1. Half-Kneeling Landmine, 10/arm x 3 sets, 30-60 sec b/t arms 
C2. Single Arm Bent Over Row KB Row, 10/arm x 3 sets, 30-60 sec b/t arms

Friday
A. Overhead Squat, 3-3-3, 2 min – from a rack
B. Split Jerk – work to a tougher double through 5-7 sets
C. DB Reverse Lunge off 2” Platform, 10/leg x 2 sets, 15-30 sec b/t legs – 1-2 min b/t sets
D. 5 Rounds For Max Wall Balls
1 min AMRAP
5 Devils Press @ 35/50/hand
AMRAP Wall Balls @ 15/20lbs to 9/10ft
1 min Rest
E. GHD Hip Extensions, 10-12 reps x 3 sets, rest as needed

Wk 2/4 – SW Active – April. 7
Monday
A. Barbell RDL, 12 reps x 3 sets, 2-3 min – 3 tough, from a rack
B1. Front Squat @ 40×1, 4 reps x 3 sets, 10 sec
B2. Jump Squat @ 11×1, 6 explosive reps x 3 sets, 120 sec – not touch & go
C. 5 Rounds For Time
10 cal Rowing
5 Deadlifts @ 185/275lbs [“heavy”]
4 Alternating Single Arm Devils Press @ 35/50

• i10 min time cap –
  • goal is to pick a Deadlift weight that is tough but can be done unbroken with some effort!
  • D1. Push Press @ 11×1, 4-4-4, 1-1:30 min
  • D2. Weighted Strict Pronated Grip Pull-Up Cluster 1.1.1.1 x 3 sets, 1-1:30 min – Negatives/Strict Pull-Ups, Banded, etc

Tuesday
A1. Forward Hurdles, 2 x 5 forward (there/back) x 3 sets, 10 sec
A2. Step-Down Box Jumps, 15 reps – appropriate box x 3 sets, 10 sec
A3. Split Stance Lateral Medball Throw, 8/side x 3 sets, 60-90 sec – https://www.youtube.com/shorts/3Zfy4W1o4y0
B. 10 min Rowing/Air Runner/Ski/Bike Erg – Easy
(Into…)
10 min – High Effort
Echo Bike Cals – 3,6,9, etc
Step-Up onto 20/24” Box – 2,4,6, etc
(Into…)
10 min Rowing/Air Runner/Ski/Bike Erg – Easy

Wednesday
A. 2 Position Power Snatch [Floor / Above Knee] + 1 OHS x 7 sets, rest as needed – start light & build
B. 2 Position Power Clean [Floor / Above Knee] + 1 Split Jerk x 7 sets, rest as needed – start light & build
C. 5 sets – High Effort
15 Wall Balls
10 Kipping Pull-Ups
10 cal Ski Erg
15 KBS @ 16/24kg
2 min Rest
*mix & Match work order per set / consistent set times is the goal

Thursday
A. 3 sets:
AMSAP Pronated Chin Over Bar Hold
5 Hanging Knee Tuck Hold Into L-Lower from Rings – https://www.youtube.com/watch?v=ZtgBt9Oz6bc
30 sec rest
AMSAP top of Ring Dip Hold
10 Anchored Reverse Crunch to Dragon Fly Lower – https://www.youtube.com/watch?v=Qgr2W0ZXdbM
30 sec rest
B. 10 Rounds For Time
3 Toes to Bar
3 Box Jump Overs @ 20/24” Box
3 Ring Push-Ups
3 Box Jump Overs @ 20/24” Box
C1. Seated DB Z Press @ 11×1, 6-9 reps x 3 sets, 1 min
C2. Standing Ez Curl BB Bicep Curls, 8-12 reps x 3 sets, 1 min

Friday
A. Overhead Squat, 4-4-4, 2 min – from a rack
B. 1 BTN Split Jerk, 1 rep per min x 9 minutes – 3 min light / 3 min moderate / 3 min tougher
C. RNT DB Split Squat, 6 tough/leg x 2 sets, 30 sec b/t legs
D. 5 Rounds For Time
6 x 50ft Shuttle Run
4 SandBag Clean Over Shoulder @ 100/150lbs
E1. Rower Hamstring Curls, 10 reps x 3 sets, 1 min
E2. KB Gorilla Rows, 16-20 alternating reps – tough/hand x 3 sets, 1 min

Wk 1/4 – SW Active – Mar. 30
Monday
A. Barbell RDL, 15-15, 2-3 min b/t sets – two tough sets
B1. Front Squat @ 40×1, 5 reps x 3 sets, 10 sec
B2. Jump Squat @ 11×1, 5 explosive reps x 3 sets, 120 sec – follow the tempo on the FSQ is priority into 5 jump squats, NOT touch and go , reset b/t each jump!
C. 3 sets – High Effort/Fast
50 Double Unders
10 Deadlifts – start @ 135/205lbs + 0-10lbs per set
1-2 min Rest
D1. Push Press @ 11×1, 5-5-5, 1-1:30 min
D2. Weighted Strict Pronated Grip Pull-Up Cluster 1.1.1.1 x 3 sets, 1-1:30 min – Negatives/Strict Pull-Ups, Banded, etc

Tuesday
A1. Forward Hurdles, 2 x 5 forward (there/back) x 3 sets, 10 sec
A2. Step-Down Box Jumps, 10 reps – appropriate box x 3 sets, 10 sec
A3. Split Stance Lateral Medball Throw, 8/side x 3 sets, 60-90 sec – https://www.youtube.com/shorts/3Zfy4W1o4y0
B. 10 min Echo Bike – Easy
(Into..)
10 min – High Effort
9 cal Ski Erg
5 x 50ft Shuttle Run
9 cal Rowing
5 x 50ft Shuttle Run
(into…)
10 min Echo Bike – Easy

Wednesday
A. 1 Snatch High Pull + 1 Below Knee Hang Power Snatch x 7 sets, rest as needed – start light & build
B. 1 Clean Pull + 1 Below Knee Hang Power Clean + 1 Split Jerk x 7 sets, rest as needed – start light & build
C. 10 sets – High Effort
[8/10 cal Echo Buy In]
5 Kipping Pull-Ups
5 Push-Ups
5 Wall Balls @ 14/20lbs to 9/10ft
5 Box Jump Overs @ 20/24” Box
1 min Rest
*consistent set times / every set starts with echo buy in / mix & match work order per set

Thursday
A1. Pronated Chinover Bar Hold, 5-15 sec x 3 sets, 10 sec
A2. Top of Ring Dip Hold W /Medball, 10-30 sec x 3 sets, 15 sec
A3. Banded Hollow Body Pull-Over, 10-15 reps x 3 sets, 60 sec – https://www.youtube.com/shorts/Efq48rac79o
B. For Time
Toes to Bar – 18-15-12-9
Bike Erg – 18-15-12-9
C. For Time
Push-Ups – 18-15-12-9
Rowing Cals – 18-15-12-9
D1. Seated DB Arnold Press @ 20×0, 8-12 reps x 3 sets, 1 min
D2. Standing Ez Curl Barbell Biceps, 10-12 tough reps x 3 sets 1 min

Friday
A. Overhead Squat, 5-5-5, 2 min – from a rack
B. 1 BTN Split Jerk + 1 Split Jerk per min x 10 minutes – start light + 0-5lbs per set – finish @ moderate / technical focus
C. RNT DB Split Squat @ 20×1, 10/leg x 2 sets, 30 sec b/t legs
D. For Time
10 x 50ft Shuttle Run
10 Lateral Barbell Burpees
8 Power Clean @ 105/155bs
10 x 50ft Shuttle Run
10 Lateral Barbell Burpees
6 Power Clean @ 105/155bs
10 x 50ft Shuttle Run
10 Lateral Barbell Burpees
4 Power Clean @ 105/155bs
10 x 50ft Shuttle Run
10 Lateral Barbell Burpees
2 Power Clean @ 105/155bs
E1. Barbell Good Morning @ 20×0, 10 light reps x 2 sets, 30-60 sec
E2. RIng Row, 20 tough reps x 2 sets, 60-90 sec

Wk 4/4 – SW Active – Mar. 23/2026
Monday
A. Front Squat, 4-3-2, 2-3 min – increasing per set
B. Every 3 min x 3 sets – fast
15 Bar Facing Burpees + 3 Touch and Go Power Snatch – start @ Moderate + 0-10lbs per set
C. Strict Press @ 11×1, 4-3-2-2-2, 1-2 min b/t – toughest doubles
D1. HSPU/Wall Walk/Push-Up Practice x 3 sets, rest as needed
D2. Toes to Bar/Rope Climb Practice x 3 sets, rest as needed
E. 3 Rounds For Time
3 x [3 Push-Ups + 3 Kipping Pull-Up]
5 cal Ski Erg

5 min time Cap*

Tuesday
A1. Single Leg Depth Drop to Skater Jump, 3 per leg x 3 sets, 30 sec – off low box – https://www.youtube.com/shorts/5DESomawhRM
A2.Single leg Hurdle hop to Skater Hop, 3 per leg x 3 sets , 30 sec – https://www.youtube.com/shorts/c1nhrcz_DlI
B. Depth Jump to High Box, 1 rep every 15 sec x 5 Minutes – https://www.youtube.com/shorts/bV6nDjPECf4
C. Anti-Rotational Medball Toss EMOM x 10 minutes
1st – 6-8 Left Side
2nd – 6-8 Right Side
“D. For Time:
Left Arm DB Hang Clean to OH @ 35/50lbs – 21-15-9
Echo Bike Cals – 21-15-9
Right Arm DB Hang Clean to OH @ 35/50lbs – 21-15-9
Echo Bike Cals – 21-15-9″
*refer back to Wk of Mar. 13/2023

Wednesday
A. Deadlift, work to a challenging TNG double
B. Deadlift, 2 TNG reps @ 90~% of tough x 5 sets, 2-3 min
C. For Time – Teams of 2
30/40 cal Rowing – split however
50 Synchro Air Squats
30/40 cal Rowing – split however
50 Synchro Alternating Step-Up onto 20/24” Box
30/40 cal Rowing – split however
50 Synchro Anchored Sit-Ups
30/40 cal Rowing – split however
50 Synchro 2ft broad Jumps
30 min time cap

Thursday
A. Front Rack Alternating Reverse Lunge, 6 reps x 5 sets, rest as needed
B. Every 45 sec x 15 sets – fast / smooth
2 x 50ft Shuttle Running + 1 Power Clean to OH – building in load
C1. Ring Dip, 2-3 tough reps x 5 sets, 30-60 sec
C2. Kipping Pull-Up/BMU/Negative/Pull-Up Progression x 5 sets, 90-120 sec
D. 5 sets:
20 sec Hollow Rocks
5 Hand Release Push-Ups
5 Barbell Body Weight Inverted Rows @ 40×1
10 V-Ups
1-2 min Rest

Friday
A. Single Arm DB Row, 6 tough/arm x 5 sets, 30-60 sec b/t arms
B. Every 1:30 min x 30 sets – fast/smooth
Set 1 – 45 sec Rowing
Set 2 – 30-45 sec FLR on Rings
Set 3 – 45 sec Ski Erg
Set 4 – 30-45 sec Wall Sit
Set 5 – 45 sec Bike Erg
Set 6 – 30-45 sec Farmer Hold With KBs/hand

Wk 3/4 – SW Active – Mar. 16/2026

Monday
A. Front Squat, 5-4-3, 2-3 min – increasing per set
B. For Time
21 cal Echo Bike
21 Hang Power Snatch @ 55/75lbs
15 cal Echo Bike
15 Hang Power Snatch @ 55/75lbs
9 cal Echo Bike
9 Hang Power Snatch @ 55/75lbs
* 8 min Time Cap*
C1. Strict Press @ 11×1, 5-4-3-3, 1 min – increasing from 5s—4s
C2. Rope Climb Practice x 4 sets, 1 min
D. For Time
Toes to Bar – 8-7-6-5-4-3-2-1
Burpees onto 20/24” Box – 3-3-3-3-3-3-3-3

Tuesday
A. EMOM x 15 Minutes
1st – 2-3 x [5 Forward Hurdles into Box Jump]
2nd – 2 x Lateral Hurdles – 1 Left / 1 Right Side
3rd – 5 Anti-Rotational Medball Throw/side
C. For Time
5 Wall Walks
25 cal Ski Erg
20 Toes to Rings
50 Wall Balls @ 15/20lbs to 9ft
20 Toes to Rings
25 cal Ski Erg
5 Wall Walks
*refer back to April 2022 for old score

Wednesday
A. Deadlift, work to a challenging touch & go triple
B. Deadlift, 3 TNG reps @ 90~% of tough x 4 sets, 2-3 min
C. Teams of 2 – 7k Row For Time
*every time there’s a partner switch, the partner not currently rowing must have done 10 x 50ft shuttle run before they can take over the rower.

Thursday
A. Front Rack Alternating Reverse Lunge, 8 alternating reps x 4 sets, rest as needed
B. EMOM x 15 Minutes – fast
3 Bar Facing Burpees + 1 Power Clean + 0-5lbs per set -start @ light / build to a heavy single
C. 5 Rounds:
1:30 min [2-3 tough Ring Dips [can be weighted] + AMRAP Easy Row]
1:30 min [5-10 Kipping Pull-Ups + AMRAP Easy Row]
C. Every 1:30 min until failure:
Set 1 – 10 cal Ski Erg
Set 2 – 15 cal Ski Erg
Set 3 – 20 cal Ski Erg
Set 4 – 25 cal Ski Erg
……etc

Friday
A. Single Arm DB Row, 8-10/arm x 5 sets, 30-60 sec b/t arms
B. EMOM x 20 Minutes – Fast
1st – 30 sec Rowing
2nd – 30 sec Bike Erg
3rd – 30 sec Ski Erg
4th – 30 sec Echo Bike
(Into….)
EMOM x 20 Minutes – fast
1st – 12-15 Wall Balls @ 14/20lbs to 9/10ft
2nd – 10 Alternating DB Power Snatch @ 35/50lbs
3rd – 10 Alternating Step-Up onto 20/24” Box
4th – 10 Push Jerks @ 55/75lbs

Wk 2/4 – SW Active – Mar. 9 / 2026
Monday
A. Front Squat , 6-5-4, 2-3 min – increasing per set
B. Every 2 min x 8 sets – fast
2 sets – 8 cal Ski Erg + 4 Cycling Hang Power Snatch – Light/Moderate
2 sets – 10 cal Ski Erg + 3 Cycling Hang Power Snatch – Moderate
2 sets – 12 cal Ski Erg + 2 Cycling Hang Power Snatch – Moderate/Tough
2 sets – 14 cal Ski Erg + 1 Hang Power Snatch – Tough
C1. Strict Press @ 11×1, 6-5-4, 1 min – increasing per set
C2. Rope Climb W / Legs, 1-3 reps x 3 sets, 1 min
D. 3 sets – Max Reps
2 min AMRAP
10 Burpees to Pull-up Bar Touch
AMRAP Toes to Bar
1 min Rest

Tuesday
A1. Depth Jump onto High Box, 5 reps x 3 sets, 30 sec – off a low box, onto a higher box – https://www.youtube.com/shorts/bV6nDjPECf4
A2. Lateral 2 Foot Hurdles Over 5 Hurdles, 5 reps per side x 3 sets, 90 sec – https://www.youtube.com/shorts/5JaAYXdsPCc
B. 10 Rounds For Time
10 Wall Balls @ 14/20lbs to 9/10ft
10 Alternating Step-Up onto 20/24” Box
D1. Flat DB Bench Press @ 20×1, 8 heavy reps x 5 sets, 1-1:30 min
D2. Standing Ez Curl BB Bicep Curls @ 20×1, 8-10 reps x 5 sets, 1-1:30 min

Wednesday
A. Deadlift, work to a challenging set of TNG 5
B. Deadlift, 5 TNG reps @ 90~% of tough x 3 sets, 2-3 min
C. For Time – Teams of 2
500m Rowing / 1,000m Bike Erg [1 Partner Row / 1 Partner Bike Erg]
40 x 50ft Shuttle Running [1 partner work / 1 partner rest]
500m Rowing / 1,000m Bike Erg [1 Partner Row / 1 Partner Bike Erg]
30 x 50ft Shuttle Running
500m Rowing / 1,000m Bike Erg [1 Partner Row / 1 Partner Bike Erg]
20 x 50ft Shuttle Running
500m Rowing / 1,000m Bike Erg [1 Partner Row / 1 Partner Bike Erg
10 x 50ft Shuttle Running
* cant switch on the machines once both partners start. But can alternate what machine you use after the shuttle runs. Cant move onto the shuttle run until both partners are done the erg. 

Thursday
A. Front Rack Alternating Reverse Lunge, 8 alternating reps x 4 sets, rest as needed
B. EMOM x 15 Minutes – fast
3 Bar Facing Burpees + 1 Power Clean + 0-5lbs per set -start @ light / build to a heavy single
C. 5 Rounds:
1:30 min [2-3 tough Ring Dips [can be weighted] + AMRAP Easy Row]
1:30 min [5-10 Kipping Pull-Ups + AMRAP Easy Row]
C. Every 1:30 min until failure:
Set 1 – 10 cal Ski Erg
Set 2 – 15 cal Ski Erg
Set 3 – 20 cal Ski Erg
Set 4 – 25 cal Ski Erg
……etc

Friday
A. Single Arm DB Row, 12 tough reps/arm x 4 sets, 30-60 sec b/t arms
B. EMOM x 15 Minutes – Fast
1st – 5 Double Hang KB Clean to OH @ 16/24kg/hand
2nd – 100ft Double OH KB Carry @ 16/24kg/hand
3rd – 8/10 cal Concept 2 Erg
(Into….)
EMOM x 15 Minutes – fast
1st – 10 Box Jump Overs @ 20/24” Box
2nd – 100ft tough Farmer Carry – Dbs/hand
3rd – 8/10 cal Concept 2 Erg
(Into…)
EMOM x 15 Minutes – fast
1st – 3 Wall Walks
2nd – 10 Toes to Bar / Toes to Rings
3rd – 8/10 cal Concept 2 Erg