Southwest Strength

Wk 4/4 – SW Active – May. 18

Monday – Holiday Group Workout
A. Core/Hollow/Gym Prep
B. 5 Rounds Each (10 Rounds total) Groups of 2 – Skill Effort / Consistent Pace / Not Hard – 1 person does one round / 1 person rest
5/7 cal Ski Erg
3 Kipping Ring Dips
5 Toes to Bar
C. 5 Rounds For Max Row Cals – Groups of 2
3 min [10 Deadlifts @ 155/225lbs + 10 Pull-Ups + 10 Box Jump Overs @ 20/24” Box + AMRAP Rowing Cals in time remaining]
1 min Rest

Tuesday
A1. Lateral Ski/2 Foot Hurdle Jumps, 12 fast reps x 5 sets, 10 sec – do it for height/speed – setup with a dowel/box – see video – https://www.youtube.com/shorts/lLh26qJIN4E
A2. SandBag Clean to Shoulder, 2-3 heavy reps x 5 sets, 90 sec
B. 10 sets:
50ft Heavy Sled Push
1 min Rest
C. 3 Rounds For Time
1,000m Rowing
400m Running
200ft Farmer Carry @ 24/32kg/hand
*25 min time cap

Wednesday
A. 1 Paused High Box Jump + 1 Power Snatch every 40 sec x 15 sets – 5 sets – Moderate / 5 sets @ bit heavier / 5 sets tougher
B. 1 Paused High Box Jump + 1 Power Clean every 40 sec x 15 sets – – 5 sets – Moderate / 5 sets @ bit heavier / 5 sets tougher
C. 20 min AMRAP – Teams of 2 / work / rest as needed
1,000m Ski Erg
80 cal Echo Bike
60 Toes to Bar
40 Alternating DB Power Snatch @ 35/50
20 Single Arm DB Thrusters @ 35/50
AMRAP Ski Erg in time remaining

Thursday
A. EMOM x 15 Minutes
1st – 1 Rope Climb + 3 Strict Press @ 11×1
2nd – 30-45 sec FLR on Rings
3rd – 30 sec Double Unders
B. 10-9-8-7-6-5-4-3-2-1 For Time
DB Bench Press @ 35/50/hand (Brad you should use 65/hand)
Echo Bike Cals
C1. Star Plank, 15-30 sec per side x 5 sets, 10-20 sec b/t sides – https://www.youtube.com/watch?v=-9toG6869YY
C2. Single Leg Hip Thrust, 10/leg x 5 sets, 90-120 sec

Friday
A. Front Squat, 4-3-2, 3 min – tough
B. Deadlift @ 40×0, 2 reps x 5 sets, 3 min – tough
C. DB Rear Elevated Split Squat, 5-6/leg x 4 sets, 30 sec b/t legs
D. 5 sets:
2 tough Close Grip Bench Press @ 40×1
5 tough Barbell Bent Over Rows @ 10×1
2 min Rest
E. 5 Rounds For Max Reps
1 min AMRAP [100ft Farmer Carry @ 24/32kg + AMRAP Rowing Cals]
1 min Rest

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