Southwest Strength

Wk 4/4 – SW Active – Aug. 10
Session 1 Monday
A. Warm-Up/Prep
B. Every 2:30 min x 8 sets
Set 1/3/5/7 – Back Squat [5-4-3-3]
Set 2/4/6/8 – 10 fast Box Jump Overs – 20/24”
C. @ Fast/For Time
400m Run
30 L arm DB Hang Clean to OH @ 35/50
400m Run
30 R arm DB Hang Clean to OH @ 35/50
D. @ Fast/For Time
500m Rowing
150ft L arm OH DB Walking Lunge @ 35/50
500m Rowing
150ft R arm OH DB Walking Lunge @ 35/50

Session 2
A. Seated OH BB Press @ 11×1, 5-4-3-3-3, 1-2 min
B. Handstand Hold Against Wall, AMSAP x 1 set
C. Barbell Bent Over Row @ 10×1, 5-4-3-3-3, 1-2 min
D. Rogue Farmer Walk Challenge – Max Distance Farmer Walk @ 24/32kg/hand – 25ft Turn Arounds
E. 5 sets – High Repeatable Effort / Ski or Echo
120 sec Ski/Echo
120 sec Rest

Session 3 Wednesday
A. 1 Squat Snatch + 1 OHS per min x 7 minutes – tough sets
B. 1 Power Clean + 1 Split Jerk per min x 7 Minutes – tough sets
C. EMOM x 30 Minutes – Teams of 2
1st – 100m Medball Run – 14/20 – Both Run
2nd – AMRAP Toes to Bar – Partners Split
3rd – 15 Box Jump Overs – 20/24” – Both Box Jump
4th – AMRAP Burpees – Partners Split
5th – 15/20 cal Row/Ski – Both Erg
6th – AMRAP Power Clean @ 85/135lbs – Partners Split

Session 4 Thursday
A. 5 sets:
2 L Leg Double Broad Jump
5 Jump Squats @ 11×1
30 sec Rest
2 R Leg Double Broad Jump
5 Jump Squats @ 11×1
30 sec Rest
https://www.youtube.com/shorts/8RVMpQlGbtY
B. 7 min – High Repeatable Effort
AMRAP Alternating Step-Up – 20/24” Box

• 3 min Rest
  7 min – High Repeatable Effort
  AMRAP Bike Erg Cals
• 3 min Rest
  7 min – High Repeatable Effort
  AMRAP Shuttle Running

Session 5
A. For Time
1k Run
15 Wall Walks
.5km Run (turn off to Stewarts lumber and back)
50 Toes Through Rings
B. Strict Press @ 11×1, 2 reps x 5 sets, rest as needed
C. Weighted Strict Pronated Grip Pull-Ups @ 21×1, 2 reps x 5 sets, rest as needed
D. EMOM x 10 MInutes
1st – 30-45 sec FLR on Rings
2nd – 10-15 V-Ups

Wk 3/4 – SW Active – Aug. 3/2026
Session 1 – Monday
Open Gym
A. Warm-Up/Prep/Set-Up
B. Every 3 min x 8 sets
Set 1/3/5/7 – Back Squats [6-5-4-4]
Set 2/4/6/8 – 3 Depth Jump to Vertical Jump to Broad Jump – have intent to be powerful, explosive and jump far
https://www.youtube.com/watch?v=dopkLb3kf4Q
C. Every 2 min x 12 sets – High Effort
Set 1 – 100m Run + 10 Burpees – no jump @ top
Set 2 – 8/10 cal Rowing +  5 Hang Squat Cleans @ 95/135lbs

Session 2 Tuesday
A1. Seated OH BB Press @ 11×1, 6 reps x 5 sets,30-60 sec
A2. Handstand Hold Against Wall, 30-45 sec x 5 sets, 60-90 sec
B1. Barbell Bent Over Row @ 10×1, 6 reps x 5 sets, 30 sec
B2. Farmer Hold, heavy, 30 sec x 5 sets, 60-90 sec
C. 7 sets – High Repeatable Effort – Ski or Echo
90 sec Ski/Echo
90 sec Rest

Session 3 Wednesday
A. 1 Squat Snatch, 1 rep every 40 sec x 12 reps
B. 1 Power Clean to Touch & Go OH every 40 sec x 12 reps
C. Every 1:30 min x 5 sets – fast / smooth
6 Shuttle Box Jump Over – 20-30”(like the games) + 6 Toes to Bar
*do a 3ft shuttle touch from the box after landing*
D. Every 1:30 min x 5 sets – fast / smooth
100m Run + 2 Wall Walks
E. Every 1:30 min x 5 sets – fast / smooth
100m Ski Erg + 100ft heavy Farmer Carry @ tough/hand

Session 4 Thursday
A1. Single Leg Hop to Broad Jump, 1/leg x 5 sets, 15-30 sec
A2. Depth Jump to Vertical Jump to 5 Touch & Go Hurdle Jumps x 5 sets, 60 sec
B. 3 Rounds For Time
50ft L arm OH DB Walking Lunge @ 35/50
50ft R arm OH DB Walking Lunge @ 35/50
– do 25ft x 2 – 
C. 5 Rounds – Max Bike Erg Cals
2 min [200m Run + AMRAP Bike Erg Cals]
2 min Rest

Session 5
A. For Time
50 cal Rowing
25 Toes Through Rings
50 cal Bike Erg
25 Toes Through Rings
B. Strict Press @ 11×1, 3 reps x 5 sets, rest as needed
C. Weighted Strict Pronated Grip Pull-Ups @ 21×1, 3 reps x 5 sets, rest as needed
D. EMOM x 10 Minutes
1st – 15-20 sec Knee Tuck Hold on Rings or Parallettes
2nd – 10-15 V-Ups

Wk 2/4 – SW Active – July. 27
Session 1 Monday
A. Warm-Up/Prep/Set-Up
B. Every 3 min x 8 sets
Set 1/3/5/7 – Back Squats [6-5-4-4]
Set 2/4/6/8 – 3 Depth Jump to Vertical Jump to Broad Jump – have intent to be powerful, explosive and jump far
https://www.youtube.com/watch?v=dopkLb3kf4Q
C. Every 2 min x 12 sets – High Effort
Set 1 – 100m Run + 10 Burpees – no jump @ top
Set 2 – 8/10 cal Rowing +  5 Hang Squat Cleans @ 95/135lbs

• We will also have a different program for our workout and golf this day.

Session 2 Tuesday
A1. Seated OH Barbell Press @ 11×1, 7-8 reps x 4 sets, 1-2 min
A2. Top of Ring Dip Hold, AMSAP x 4 sets, 1-2 min
B1. Barbell Bent Over Rows @ 10×1, 7-8 reps x 4 sets, 1-2 min
B2. Pronated Chinover Bar Hold, AMSAP x 4 sets, 1-2 min
C. 10 min Air Runner / Run – Easy
D. 10 sets – High Repeatable Effort – Ski or Echo
60 sec Ski/Echo
60 sec Rest

Session 3 Wednesday
A. 1 Snatch High Pull + 1 Floating Squat Snatch – work through 8-10 good quality sets, building as it feels good!
B. 1 Clean Pull + 1 Floating Squat Clean, work through 8-10 good quality sets, building as it feels good!
C. EMOM x 30 Minutes – High Effort
1st – 8-12 Toes to Bar
2nd – 8/10 cal Rowing
3rd –  10 tough Dual KB/DB Pendlay Row
4th – 3 Wall Walks
5th – 8/10 cal Rowing
6th – 5 touch & go Push Press – take the bar from the floor – heavy as you can unbroken

Session 4 Thursday
A. EMOM x 20 Minutes
1st – 6 Touch & Go Hurdles
2nd – 8 L arm OH DB Walking Lunge – heavy
3rd – 6 tough Seated Box Jumps
4th – 8 R arm OH DB Walking Lunge – heavy
B. 3 Rounds – Max Echo Bike Cals
4 min [400m Run + 200ft SandBag Carry @ 100/150lbs + AMRAP Echo Bike]
3 min Rest

Session 5 Friday
A. For Time
1k Ski Erg
(Into…)
10 Rounds:
50ft Farmer Carry @ 50/75/hand
5 Burpees
B. Strict Press @ 11×1, 4 reps x 4 sets, rest a needed
C. Weighted Strict Pronated Grip Pull-Ups @ 21×1, 4 reps x 4 sets, rest as needed
D. EMOM x 10 Minutes
1st – 30 sec Ring Body Saw
2nd – 30 sec SandBag Hold – heavy

Wk 1/4 – SW Active  – July.20/2026

Session 1 Monday

A. Warm-Up/Prep/Set-Up

B. Every 3 min x 8 sets

Set 1/3/5/7 – Back Squats [7-6-5-5]

Set 2/4/6/8 – 10 Seated High Box Jumps – explode every rep / land as high as possible

C. Every 3 min x 8 sets – High Effort

Set 1 – 200m Running + 15 Wall Balls @ 15/20lbs to 9/10ft 

Set 2 – 15/20 cal Bike Erg + 12 Alternating DB Power Snatch @ 35/50lbs

Session 2 Tuesday

A1. Seated OH Barbell Press @ 11×1, 9-10 reps x 3 sets, 1-2 min

A2. Top of Ring Dip Hold, AMSAP x 3 sets, 1-2 min

B1. Barbell Bent Over Rows @ 10×1, 9-10 reps x 3 sets, 1-2 min

B2. Pronated Chinover Bar Hold, AMSAP x 3 sets, 1-2 min

C. 10 min Air Runner / Run – Easy

D. Ski or Echo Bike

20 sets – High Repeatable Effort

30 sec Ski/Echo

30 sec Rest

Session 3 Wednesday

A. 1 Squat Snatch + 1 Below Knee Hang Squat Snatch – work through 8-10 good quality sets – building as it feels good!

B. 1 Squat Clean + 1 Below Knee Hang Squat Clean – work through 8-10 good quality sets – building as it feels good!

C. EMOM x 10 Minutes:

1st – 8-12 DB Bench Press @ 10×1

2nd – 8-12 Toes to Bar

(Into…)

EMOM x 10 Minutes – fast / smooth

8/10 cal Ski Erg

(Into….)

EMOM x 10 Minutes:

1st – 8-12 DB Pendlay Rows @ 10×1

2nd – 30 sec Wall Facing Plate Step-Ups – adjust height appropriately – https://www.youtube.com/watch?v=o8-UWa87o28

Session 4 Thursday

A1. 2 Touch & Go High Hurdles / Turn Around / 2 Touch & Go Hurdles x 5 sets, 10 sec – set-up 2 boxes with dowels

B2. SandBag Clean to Shoulder, 5 fast reps x 5 sets, 90 sec

C. 500ft Walking Lunge For Time – 6 min Time Cap – No Load

D. 3 min – High Effort

5 Left Leg DB Step-Up onto 20/24” Box – 20/35/hand

5 Left Arm DB Hang Clean to OH @ 35/50lbs

5 Right Leg DB Step-Up onto 20/24” Box – 20/35/hand

5 Right Arm DB Hang Clean to OH @ 35/50lbs

– 2 min Rest

3 min – High Effort

400m Rowing

AMRAP Lateral Burpees Over Rower

– 2 min Rest

3 min – High Effort

5 Left Leg DB Step-Up onto 20/24” Box – 20/35/hand

5 Left Arm DB Hang Clean to OH @ 35/50lbs

5 Right Leg DB Step-Up onto 20/24” Box – 20/35/hand

5 Right Arm DB Hang Clean to OH @ 35/50lbs

– 2 min Rest

3 min – High Effort

400m Rowing

AMRAP Lateral Burpees Over Rower

Session 5 Friday

A. For Time

1k Run

5 Wall Walks

21 Toes Through Rings

5 Wall Walks

15 Toes Through Rings

5 Wall Walks

9 Toes Through Rings

B. Strict Press @ 11×1, 5 tough reps x 3 sets, rest as needed

C. Weighted Strict Pronated Grip Pull-Ups @ 21×1, 5 tough reps x 3 sets, rest as needed

D. 3 sets:

10-20 V-Ups fast / unbroken

20-30 sec L arm KB Front Rack hold – heavy

30-45 sec Deadbug

20-30 sec R arm KB Front Rack hold – heavy

1-2 min Rest

Wk 4/4 – July. 13/2026

Session 1 Monday
A. EMOM x 10 Minutes
1st – 45 sec Rowing – Moderate Effort
2nd – 5 fast / high seated Box jumps

B. Back Squat, Every 3 min x 5 sets
Set 1,2,3 – 2 reps @ 20×1
Set 4,5 – 1 rep @ 10×1

C. Prep for 2k Row / Pacing, strategy, warm-up

D. 2km Row For Time

Session 2 – Tuesday / Open Gym
A. EMOM x 20 Minutes
1st – 50ft tough Farmer Carry – handles / hand
2nd – 50ft tough SandBag Carry

B. 2 Rounds – Max Ski Erg Reps
10 min [800m Rowing + 60 Box Step-Over 20/24 Box + 40 KBS @ 16/24kg + AMRAP Ski Erg Cals]
5 min Rest

Wednesday
A. Press @ 11×1, 2 reps x 5 sets, rest as needed

B. Close Grip Bench Press @ 10×1, 2 reps x 5 sets, rest as needed

C. 5 sets
10 sec ALL OUT Ski Erg
AMSAP FLR on Rings [45 sec CAP]
1 min Rest

D. For Time – Teams of 2 – Complete 80 Bar Facing Burpees – in Max 3 Intervals [4 min / 4 min / 4 min]
200m Run – Together
15 Toes to Bar – split as needed
10 Shoulder to OH @ 65/95lbs – split as needed
AMRAP Bar Facing Burpees – split as needed
1 min Rest

Session 4 Thursday
A. EMOM x 10 Minutes
1st – 3 Rounds of 5 Touch and Go Low Hurdles On 1 High Box
2nd – 6 heavy Alternating Hang DB Power Snatch

B. Paused Deadlift @ 11×1, 2 reps x 5 sets, rest as needed – pause @ knee every rep for 1 sec

C. 3 sets – High Effort
150m Ski Erg
5 L arm Hang DB Power Snatch @ 35lbs
5 L arm DB Shoulder to OH @ 35lbs
30 sec Rest
150m Ski Erg
5 R arm Hang DB Power Snatch @ 35lbs
5 R arm DB Shoulder to OH @ 35lbs
30 sec Rest

D. For Time
Anchored Sit-Ups – 40-30-20-10
Walking Lunges – 40-30-20-10
* 8 min time cap*

Session 5 Friday
A. Weighted Strict Pronated Grip Pull-Up @ 11×1, 2 reps x 5 sets, rest as needed

B. Pendlay Row @ 10×1, 8-8-6-6-6, rest as needed

C. Push-Up, 2 min AMRAP x 2 sets, 2 min b/t AMRAPs

D. 10 Rounds – Max Bike Erg Cals [20 min AMRAP]
2 min [3 Wall Walks + 50ft Farmer Carry @ 24/32kg + AMRAP Bike Erg]

Wk 3/4 – July. 6/2026
Session 1 Monday
A. EMOM x 10 Minutes
1st – 5 Seated Box Jumps – tough / safe
2nd – 3 Touch & Go Broad Jumps – far as possible
B. Back Squat, Every 3 min x 4 sets
Set 1,2 – 3 reps @ 20×1
Set 3,4 – 2 reps @ 20×1
C. 3 sets – High Effort
8/10 cal Ski Erg
10 Heavy Alternating DB Power Snatch
1 min Rest
8/10 cal Ski Erg
5 OHS @ tough
1 min Rest
D. Goblet Cyclist Squats @ 10×1, 6-9 reps every 2-2:30 min x 5 sets – tough load!

Session 2 – Tuesday / Open Gym
A. 5 sets:
100ft Farmer Carry with Handles / tough hand
50ft Walking Lunges – can wear weight vest
2 min Rest
B. 3 Rounds – Max Bike Erg Cals
5 min [400m Running + 100ft SandBag Carry @ 100/150 + AMRAP Bike Erg Cals]
3 min Rest

Wednesday
A. Press @ 11×1, 3 reps x 5 sets, rest as needed
B. Close Grip Bench Press @ 10×1, 3 reps x 5 sets, rest as needed
C1. Tall kneeling Banded tricep press Downs, 20-25 reps x 3 sets, 30 sec
C2. Supinated Grip Ring Row @ 10×1, 10-12 reps x 3 sets, 90 sec
D. For Time – Teams of 2 – Complete 100 cal Echo Bike in Maximum 4 Intervals – 2 min / 2 min / 2 min /3 min Interval
8 SandBag Clean Onto Shoulder @ 100/150
10 Burpee Pull-Ups
AMRAP Echo Bike
1 min Rest
*1 person work / 1 person rest as needed

Session 4 Thursday
A. 5 sets:
6 Alternating Single Leg Box Jumps – appropriate height
1 Max Forward Medball Push / Walk Go Get it / 1 Max Forward Medball Push
30-60 sec Rest
B. Paused Deadlift @ 11×1, 3 reps x 5 sets, rest as needed – pause @ the knee every rep for 1 sec
C. 3 sets – High Effort
50 Double Unders
10 Power Cleans – start @ 85/135lbs + 0-10lbs per set – singles / not touch & go
2 min Rest
D. 5 Rounds For Time
20 Walking Lunge
100m Run

• 10 min Cap*

Session 5 Friday
A. Weighted Strict Pronated Grip Pull-Up Cluster @ 21×1, 3 reps x 5 sets, rest as needed
B. Pendlay Row @ 41×1, 4 reps x 5 sets, rest as needed
C, Push-Ups, 30 sec AMRAP every 90 sec x 5 sets
D. EMOM x 20 Minutes – High Effort
1st – 8-12 Toes to Bar
2nd – AMRAP Rowing Cals
3rd – 2-5 Wall Walks
4th – AMRAP Rowing Cals

Wk 2/4 – June. 29/2026
Session 1 Monday
A1. Depth Jump to Hurdle Jump, 5 reps x 3 sets, 30 sec – *do a low box, over high hurdle – but have them pause to a count of 2 sec in the LOADED position after the depth jump before taking off over the hurdle
A2. Single Leg Lateral Ski Hurdle, 10-12 reps per legs x 3 sets, 30 sec
A3. Banded Deadbug, 30-45 sec x 3 sets, 30 sec
B. Back Squat, Every 3 min x 4 sets
Set 1 – 5 reps @ 20×1
Set 2 – 4 reps @ 20×1
Set 3,4 – 3 reps @ 20×1
C. 5 sets – High Effort
8/10 cal Ski Erg
5 Hang Squat Snatch @ 65/95lbs
1 min Rest
D. Goblet Cyclist Squats @ 10×1, 8-10 reps every 2-2:30 min x 4 sets – good / tough sets

Session Tuesday – Open Gym / Class 6:30am
A. 3-4 Rounds – Easy
1km Bike Erg / 500m Rowing
100ft L arm OH KB/DB Carry – tough
1km Bike Erg / 500m Rowing
100ft R arm OH KB/DB Carry – tough
B. 5 Rounds – Max Reps
2 min [5 Tire Flips + 10 Box Jump Overs – 20/24” Box + AMRAP Echo Bike]
2 min Rest

Wednesday – Canada Day – Open Gym
A. Press @ 11×1, 4 reps x 4 sets, rest as needed
B. Close Grip Bench Press @ 10×1, 4 reps x 4 sets, rest as needed
C. DB Tates Press @ 10×1, 10 reps x 4 sets, 1-1:30 min
D. Ring Rows @ 10×1, 12 reps x 3 sets, 1-1:30 min
E. For Time – Teams of 2- Complete 100 Wall Balls in a 2 min / 2 min / 2 min/ 3 min Interval
100m Running – Run Together
10 Toes to Bar
AMRAP Wall Balls – Split Together
1 min Rest

*if you finish 100 wall balls your workout is done, if you aren’t finish you have 4 rounds ( 2 min / 2 min / 2 min / 3 min) to complete!

Session 4 Thursday
A. EMOM x 9 Minutes
1st – 6-8 Alternating Single Leg Box Jumps
2nd – 10 Single Leg Lateral Pogo Jumps on Plates / Leg – https://www.youtube.com/shorts/cxHDOZHI6gA
3rd – 10 heavy Russian KBS
B. Paused Deadlift @ 11×1, 4 reps x 4 sets, rest as needed – pause @ the knee every rep for 1 sec
C. Every 1:30 min x 10 sets – high effort / fast / smooth
8/10 cal Ski Erg + 1 Heavy Hang Power Clean – goal is to start a bit lighter and add 5lbs per set for 10 sets
D. 3 sets – Weighted Vest
1 min Box Step-Over 20/24”
1 min Rest

Session 5 Friday
A. Weighted Strict Pronated Grip Pull-Up Cluster @ 21×1, 4 reps x 4 sets, rest as needed
B. Pendlay Row @ 41×1, 5 reps x 4 sets, rest as needed
C. Seated DB Z Press @ 11×1, 6-9 reps s 4 sets, 1:30-2 min
D. 5 Rounds – Max Reps
1 min [5/7 cal Echo Bike + AMRAP Push-Up]
1 min Rest
1 min [5/7 cal Echo Bike + AMRAP Pull-Ups]
1 min Rest

Wk 1/4 – June. 22/2026
Session 1 Monday
A. EMOM x 9 Minutes
1st – 3 Depth Jump to High Box
2nd – 10 Anti-Rotational Slam Ball – https://www.youtube.com/shorts/M9ryqecCLf0
3rd – 12 Lateral Single Leg Jumps
B, Back Squat, Every 3 min x 4 sets
Set 1,2 – 6 reps @ 20×1
Set 3 – 5 reps @ 20×1
Set 4 – 4 reps @ 20×1
C. Every 3 min x 5 sets – High Effort
Set 1 – 12 Lateral Barbell Burpees + 10 Hang Power Snatch @ 65/95lbs
Set 2 – 14 Lateral Barbell Burpees + 8 Hang Power Snatch @ 65/95lbs
Set 3 – 16 Lateral Barbell Burpees + 6 Hang Power Snatch @ 65/95lbs
Set 4 – 18 Lateral Barbell Burpees + 4 Hang Power Snatch @ 65/95lbs
Set 5 – 20 Lateral Barbell Burpees + 2 Hang Power Snatch @ 65/95lbs
D. Goblet Cyclist Squats @ 10×1, 12 reps every 2:30 min x 3 sets – good / tough sets
E. Front Bridge – AMSAP x 1 set

Session 2 Tuesday 
A1. Farmer Carry W / Handles, 100ft – tough/hand x 3 sets, 10 sec
A2. SandBag Carry, 100ft – tough x 3 sets, 10 sec
A3. Walking Lunge, 50ft fast x 3 sets, 90 sec
B. 6 Rounds – High Repeatable Effort / Max Reps
3 min [200m Running + 250m Rowing + AMRAP Echo Bike in time remaining]
2 min Rest

Session 3 Wednesday
A. Press @ 11×1, 5 reps x 3 sets, rest as needed
B. Close Grip Bench Press @ 10×1, 5 reps x 3 sets, rest as needed
C. DB Tate Press @ 10×1, 12-15 reps x 3 sets, 1-1:30 min – https://www.youtube.com/watch?v=qcMoJGKVpcw
D. DB Pendlay Rows @ 20×0, 10 reps every 2:30 min x 3 sets – tough
E. EMOM x 21 Minutes – Teams of 2 / Max Reps
1st – 200m Run / 1 Partner Run / Partner 2 Rest
2nd – Max Burpee Pull-Ups – shared b/t both partners
3rd – Max Tire Flips – shared b/t both partners

Session 4 Thursday 
A. EMOM x 9 Minutes
1st – 3 Touch & Go Broad Jump
2nd – 5 Anti-Rotational Medball Toss/Side – 10-15lbs
3rd – 5 Jump Squats @ 11×1
B. Paused Deadlift @ 11×1, 5 reps x 3 sets, rest as needed – pause @ the knee every rep for 1 sec
C. 1 Bar Facing Burpee + 1 heavy Power Clean every 30 sec x 10 Minutes
D1. Medball on Shoulder Step-Up, 12-16 alternating reps – 20/24” Box x 3 sets, 1 min
D2. Barbell Hip Thrusts, 10-12 reps x 3 sets, 1 min

Session 5 Friday
A. Weighted Strict Pronated Grip Pull-Up Cluster @ 21×1, 5 reps x 3 sets, rest as needed
B. Pendlay Row @ 41×1, 6 reps x 3 sets, rest as needed
C. Seated DB Z Press @ 11×1, 8-10 reps x 3 sets, 1:30-2 min
D. EMOM x 20 Minutes – High Effort
1st – 10 Toes to Bar
2nd – 8/10 cal Rowing
3rd – 10-15 Push-Ups
4th – 8/10 cal Ski Erg

Wk 4/4 – SW Active – June. 15/2026
Session 1 – Monday
A. Front Squat, 1+1 x 5 sets, 3 min – immediately back squat
B. For Time
“CF3 Endurance
For Time:
500m Row
50 Box Step Overs @ 20/24” – No Added Load
500m Row
50 Box Jump Overs @ 20/24”
500m Row
50 Box Step Overs @ 20/24” – No Added Load
500m Row “
20 min time cap
C1. Strict Press @ 10×1, 5-4-3-2-1, 1 min – heaviest single
C2. Strict Pull-Up Progression x 4 sets, 1 min [Weighted, Negatives, Banded, etc]

Session 2 – Tuesday
A1. Anti-Rotational Medal Toss, 5/side x 5 sets, 30 sec
A2. Seated Box Jumps, 5 reps x 5 sets, 30 sec
A3. Air Runner, 100m Sprint/ fast x 5 sets, 60 sec
B. For Time
100 cal Rowing
100 cal Ski Erg
100 cal Bike Erg

• 30 min Time Cap
• Re-test baby!!!

Session 3 – Wednesday
A. EMOM x 20 Minutes
1st – Ring Dip/Dip Progression
2nd – AMRAP unbroken Kipping Pull-Up
3rd – 30 sec Double Under / Cross Over / Skipping
4th – 30 sec KB Prone Drags @ 15lbs – https://youtu.be/R4DLC6Mshoc

• no hip movement on KB Drag
  B. For Time – Teams of 2 / 1 work / 1 rest
  3 Rounds of:
  30 cal Rowing
  30 Wall Balls @ 14/20lbs to 9/10ft
  (Into…)
  3 Rounds of:
  30 cal Ski Erg
  30 KBS @ 24/32kg
  (Into…)
  3 Rounds of:
  30 cal Rowing
  30 Walking Lunges
  (Into…)
  3 Rounds of:
  30 cal Ski Erg
  30 Shoulder to OH @ 55/75lbs
• 30 min time cap*

Session 4 – Thursday
A1. Close Grip Bench Press @ 10×1, 5-4-3-2-1, 1 min – increasing
A2. Feet Elevated Ring Row, AMRAP unbroken x 5 sets, 1 min
B. 5 sets:
AMSAP top of Ring Dip Hold (30 sec CAP)
50ft heavy Double KB Carry
1 min Rest
C. 5 sets:
AMSAP Hanging Knee Tuck Hold (45 sec CAP)
8 heavy DB Pendlay Rows
1 min Rest
D. 100 V-Ups, 30 sec / 30 sec off – 10 min time CAP

Session 5 – Friday
A. 1 Snatch Pull + 1 Below Knee Hang Squat Snatch x 5 sets, rest as needed
B. 1 Clean Pull + 1 Below Knee Hang Squat Clean x 5 sets, rest as needed
C. Split Jerk – work through 10 good / heavy singles – can start light and build through!
D. 12 min – High Effort
100m Running
50ft SandBag Carry @ 100/150
5 Burpees
50ft SandBag Carry @ 100/150

Wk 3/4 – SW Active – June. 8/2026
Session 1 – Monday
A. Front Squat, 2+2 x 4 sets, 3 min – immediately into back squat – 4 sets this week!
B. 5 sets:
10 tough DB RDL into…50ft DB Farmer Carry – same load
Ret as needed
C. For Time
20 KB Squat Clean @ 16/24kg
100m Run
15 KB Squat Clean @ 16/24kg
100m Run
10 KB Squat Clean @ 16/24kg
https://www.youtube.com/shorts/KXkomA36a8I
D1. Strict Press @ 10×1, 6-5-4-3, 1 min
D2. Strict Pull-Up Progression x 4 sets, 1 min [Weighted, Negatives, Banded, etc]

Session 2 – Tuesday
A. EMOM x 16-20 Minutes
1st – 2-3 Medball Broad Jump to Throw – https://www.youtube.com/watch?v=MDv6wHFzThc
2nd – 8-10 Step-Down Box Jumps 20/24”
3rd – 20-30 sec L Side Bridge – Add Load if you can
4th -20-30 sec R Side Bridge – Add Load if you can
B. 400m Run – Easy
(Into…)
2 sets – High Repeatable Effort
2 min Rowing
2 min Rest
2 min Ski Erg
2 min Rest
2 min Echo Bike
2 min Rest
(Into..)
400m Run – Easy

Session 3 – Wednesday
A. EMOM x 20 minutes
1st – 30 sec Hang to Inverted / Skin the Cat on Rings
2nd – 30 sec Floor Wiper – https://www.youtube.com/watch?v=Q8-4niyHhQs
3rd – 3.3.3 Kipping Pull-Up Cluster
4th – Ring Dip/Dip Progression
B. Prep/Set-Up
C. 20 min – High Effort / Teams of 2
25 cal Row – split however
25 Power Clean @ 95/135 – split however
400m Run – Together
25 Box Jump Overs – split however
25 cal Rowing – split however
25 Toes to Bar – split hoever

Session 4 – Thursday
A1. Close Grip Bench Press @ 10×1, 10-8-6-4-2, 1 min – increasing
A2. KB Gorila Rows, 12 reps x 5 sets, 1 min
B. 3 sets:
30 sec Hanging Knee Tuck Hold
30 sec Rest
30 sec Top of Ring Dip Hold
30 sec Rest
30 sec HS Hold Against Wall
30 sec Rest
C. 5 sets – High Effort
100m Ski Erg
15 V-Ups
1 min Rest

Session 5 – Friday
A. 1 Squat Snatch + 1 Below Knee Hang Squat Snatch x 5 sets – rest as needed
B. 1 Squat Clean + 1 Above Knee Hang Squat Clean x 5 sets – rest as needed
C. 1 Push Jerk + 1 Split jerk – work to a challenging complex
D. 12 min – High Effrt
200m Run
125m Ski Erg
100ft Farmer Carry @ 24/32kg
50ft Walking Lunge