Southwest Strength

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

Wk 1/4 – SW Active – Mar. 2/2026

Monday
A. Front Squat, 7-6-5, 2-3 min – increasing per set
B. Every 3 min x 5 sets – fast / smooth
12/16 cal Rowing/Ski Erg + 4 Alternating Single Arm Devils Press + 2 Hang Squat Snatch @ tough load
C1. Standing Strict Press @ 11×1, 7-6-5, 1 min – increasing per set – from a rack
C2. Rope Climb W / Legs, 1-3 reps x 3 sets,1 min
D. Toes to Bar EMOM until failure:
1st – 3 Toes to Bar
2nd – 6 Toes to Bar
3rd – 9 Toes to Bar
4th – 12 Toes to Bar
….etc

Tuesday – Open Gym
A1. Depth Jump onto High Box, 5 reps x 3 sets, 30 sec – off a low box, onto a higher box –
A2. Lateral 2 Foot Hurdles Over 5 Hurdles, 5 reps per side x 3 sets, 90 sec
https://www.youtube.com/shorts/bV6nDjPECf4 https://www.youtube.com/shorts/5JaAYXdsPCc
B. 10 Rounds For Time:
4 Burpees
6 KBS @ 16/24kg
8 Wall Balls @ 14/20lbs to 9/10ft
*sub 10 min a great goal
*re-test if you have done over the years!
*20 min time cap*
D1. Alternating Top Down DB Bench Press @ 10×1, 12 alternating reps x 4 sets, 1-1:30 min –
D2. Standing Ez Curl Barbell Bicep Curls @ 10×1, 10-12 tough reps x 4 sets, 1-1:30 min –
https://www.youtube.com/shorts/XBOC0Zuu5c0

https://www.youtube.com/watch?v=VyXnunscKuk

Wednesday
A. Deadlift, work to a challenging set of TNG 7
B. Deadlift, 7 TNG reps @ 90~% of tough x 2 sets, 2-3 min b/t
C. For Time – Teams of 2
40 cal Row / 40 cal Ski Erg [1 partner row/1 partner ski]
30 Hang Power Cleans @ 95/135lbs [Work/Rest as needed[
40 cal Row / 40 cal Ski Erg [1 partner row/1 partner ski]
30 SandBag Clean @ 100/150lbs onto 40” Box [Work / Rest as needed]
40 cal Row / 40 cal Ski Erg [1 partner row/1 partner ski]
30 SandBag Squats @ 100/150lbs [Work/Rest as needed]
*both partners machine (1 row & 1 ski), then both partners chip away together at the 30 reps, working/resting how they want. You can’t move onto the “30” reps until both partners complete their 40 cal erg.

Thursday
A. Front Rack Alternating Reverse Lunges, 10 alternating reps x 3 sets, rest as needed
B. Every 3 min x 5 sets – fast
10 x 50ft Shuttle Running + 1 Power Clean + 3 Split Jerks – tough load
C. 5 sets:
3-5 Kipping Ring Dips
3-5 Kipping Pull-Ups/Bar Muscle Up Practice
1-1:30 min Rest
D. EMOM until failure:
1st – 5 cal Ski Erg
2nd – 10 cal Ski Erg
3rd – 15 cal Ski Erg
4th – 20 cal Ski Erg
5th – 25 cal Ski Erg
…etc

Friday
A. Single Arm DB Row, 15 tough reps/arm x 3 sets, 30-60 sec b/t arms
B. EMOM x 40 Minutes – High Effort
1st – 8/10 cal Row/Ski/Bike Erg
2nd – 50 Double Unders
3rd – 8/10 cal Row/Ski/Bike Erg
4th – 50ft Walking Lunges
5th – 8/10 cal Row/Ski/Bike Erg
6th – 25ft Burpee Broad Jump
7th – 8/10 cal Row/Ski/Bike Erg
8th – 10 Toes to Bar / 10 Toes Through Rings

Wk 4/4 – Feb. 23/2026

Monday
A. 1 Above Knee Hang Squat Snatch x 12-15 sets, rest as needed – all tough sets!
Coach Notes – same idea as previous weeks. Tough sets. Goal with people learning, more drills/reps/complexes, etc.

B. @ High Effort
5 min Erg – High Effort
(Into…)
5 min – High Effort
Burpee Pull-ups -1,2,3, etc
Deadlifts @ 95/135lbs – 2,4,6, etc
– 5 min Rest
5 min Erg – High Effort
(Into…)
5 min – High Effort
Toes to Bar – 1,2,3, etc
Push Jerks @ 65/95lbs – 1,2,3, etc

Tuesday
A. Close Grip Bench Press, 3 reps @ 80-85% of 1 RM x 5 sets, rest as needed
B1. Single Arm DB Row, 3-5 tough reps / arm x 5 sets, 30-60 sec b/t arms – heaviest you have used this cycle
B2. GHD Hip Extensions, 10-12 reps x 5 sets, 90 sec – *add weight if its easy https://www.youtube.com/shorts/I9uy0iUMzQA
C. “Acid Bath”
For Time
500m Ski Erg
500m Rowing
1,000m Bike Erg
– good goals:
– sub 5:30 for men
– sub 6:15 for women

Wednesday
A. Deadlift @ 11x,1 5-4-3, 3 min – increasing per set / tough triple
B. 3 min AMRAP – SandBag Over Bar – 40/44” / 100lbs/150lbs
C. “IF3 – 2025 Endurance”
“Indy Test 1: Endurance
Accumulate as Many Calories on the Ski Erg as Possible in 20 Minutes.
Athletes Must Perform a Shuttle Run* Buy-In Every 2 Minutes, starting on 0:00.
*At 0:00 Athletes will perform 1 Shuttle Run from the starting line to the red tape and back (15 meters down and back = 1). The number of Shuttle Runs will increase by 1 every 2 minutes. If you do not complete your shuttle runs within the 2 minutes, you are eliminated from the test at that point.”
*can use rower as 2nd machine if unavailable due to numbers

Thursday
A. Thruster from Rack EMOM x 9 Minutes
– 3 min – 3 tough reps
– 3 min – 2 tough reps
– 3 min – 1 tough rep
B. For Time
100 cal Bike Erg
100 Single Unders
80 cal Bike Erg
80 Single Unders
60 cal Bike Erg
60 Single Unders
40 cal Bike Erg
40 Single Unders
20 cal Bike Erg
20 Single Unders
*25 min Time Cap*
C. Barbell Split Squats @ 40×1, 5/leg x 4 sets, rest as needed

Friday
A1. Seated Barbell Press @ 11×1, 5-4-3, 10 sec – increasing per set
A2. Seated OH KB Z Press Hold, 20-30 sec tough load/hand x 3 sets, 90-120 sec *like a Z Press but they hold it in that position
A3. Weighted Mix Grip Pull-Up @ 21×1, 2-3 tough reps x 3 sets, 10 sec
A4. Toes to Bar, accumulate up to 20 good reps x 3 sets, 90-120 sec
B. 5 Rounds – Teams of 2 – Work / Rest As needed
30/40 cal Echo Bike
15 Burpees Over 40” Wall
10 Pull-Ups

Open Gym on Monday (10am onward) & Tuesday / Tuesday class @ 6:30am. Back to normal Wednesday with evening classes.

Wk 3/4 – Feb. 16

Monday – Open Gym

A. 3 Position Hang Squat Snatch (Hi-Hang, Above Knee, Below Knee) 1 rep per position x 7 sets, rest as needed – Moderate start, tough finish

B. @ High Effort
3 min Ski – High Effort
(Into…)
3 min – High Effort
3 Toes to Bar
2 Bar Facing Burpees
1 tough Power Clean
4 min Rest
3 min Bike Erg – High Effort
(Into….)

3 min – High Effort
6 Push-Ups
4 Box Jump Overs @ 20/24” Box
2 Rope Climb / 10 Ring Rows
4 min Rest
3 min Rowing – High Effort
(Into…)
3 min – High Effort
3 Kipping Pull-Ups
2 Bar Facing Burpees
1 SandBag Clean Over Shoulder @ 100/150lbs

Tuesday – Open Gym

A. Close Grip Bench Press, 4 reps @ 75-80% of 1RM x 4 sets, rest as needed

B1. Single Arm DB Row, 6 tough reps / arm x 5 sets, 30-60 sec b/t arms
B2. Single Leg Hip Thrust, 10-15/leg x 5 sets, 15-30 sec b/t legs – upper back on bench – https://www.youtube.com/shorts/GjLaHYQE0C4

C. 20 min AMRAP
2,000m Rowing
100 Burpees – no jump @ top
AMRAP Double Unders / Single Under in time remaining
*OG Test, if you have done, check your old score!

Wednesday

A. Deadlift @ 11×1, 6-5-4, 3 min – increasing per set

B. 5 sets:
100ft tough Sled Push {grind but unbroken, definitely under a min of work}
4 Alternating tough DB Power Clean to OH
– 1:30-2 min Rest –

C. 3-4 sets:
120 sec Ski Erg [Can Be Row]
40 sec – Easy
40 sec – Moderate
40 sec – Harder
60-90 sec Rest
120 sec Bike Erg [Can Be Echo]
40 sec – Easy
40 sec – Moderate
40 sec – Harder
60-90 sec Rest

Thursday

A. Thruster from Rack, 2 tough reps x 5 sets, rest as needed

B. 10 sets – High Effort / Max Echo Bike
1:30 min [8/10 cal Rowing + 4 x 50ft Shuttle Running + AMRAP Echo Bike Cals]
1 min Rest

C. Barbell Split Squats @ 40×1, 5/leg x 3 sets, rest as needed – from a rack

Friday

A1. Seated Barbell Press @ 11×1, 6-5-4, 10 sec – Increasing per set
A2. DB Push Press @ tempo @ 40×2, 6 tough reps x 3 sets, 90-120 sec
A3. Weighted Mixed Grip Pull-Up @ 21×1, 3-4 tough reps x 3 sets, 10 sec
A4. Toes to Bar, accumulate up to 15 good reps x 3 sets, 90-120 sec

B. 10 Rounds – Teams of 2 / work/rest as needed
20 cal Ski Erg
6 Pull-Ups
4 Burpee SandBag Clean Over 40” Box @ 100/150lbs
*Burpee Sandbag Clean Over Box – https://www.youtube.com/shorts/_7H1Bn-NBIg

Cycle 1 – SW Active – 2026

Monday
A. 1 Snatch High Pull + 1 Squat Snatch x 10 sets, rest as needed – all tough sets
B. 2 Rounds – High Effort
2 min Erg
(Into…)
2 min AMRAP
3 Toes to Bar
3 Left Arm DB Devils Press @ 35/50
6 Air Squats
3 Right Arm DB Devils Press @ 35/50
2 min Rest
2 min Erg
(Into…)
2 min AMRAP
6 Push-Ups
9 Box Jump Overs @ 20” Box
12 Jumping Switch Lunges
2 min Rest
C. DB Cross Under Step-Down off Box, 10/leg x 3 sets, rest as needed – https://www.youtube.com/shorts/XqeXDwAwL7Q
D. Alternating DB Bicep Curls, accumulate 50 tough reps

Tuesday
A. Close Grip Bench Press, 5 reps @ 70-75% of 1RM x 3 sets, rest as needed – 1RM = what you hit last week!
B1. Single Arm DB Row @ 20×1, 8 tough/arm x 4 sets, 30-60 sec
B2. Single Arm Single Leg KB RDL @ 20×1, 8-10/leg x 4 sets, 30-60 sec b/t legs
C. 10k Bike Erg For Time

Wednesday
A. Deadlift @ 11×1, 7-6-5, 3 min – increasing per set
B1. Left SandBag Clean to Shoulder, 3 reps – heavy x 3 sets, 15-30 sec
B2. Left Shoulder SandBag Squat, 5 reps – heavy x 3 sets, 60 sec
B3. Right SandBag Clean to Shoulder, 3 reps – heavy x 3 sets, 15-30 sec
B4. Right Shoulder SandBag Squat, 5 reps – heavy x 3 sets, 60 sec
C. 5-6 sets:
90 sec Ski Erg: [Can Be Row]
30 sec – Easy
30 sec – Moderate
30 sec – Harder
30-60 sec Rest
90 sec Bike Erg: [Can Be Echo]
30 sec – Easy
30 sec – Moderate
30 sec – Harder
30-60 sec Rest

Thursday
A. Thruster from Rack, 3 tough reps x 5 sets, rest as needed
B. 5 sets – High Effort
25 Double Unders
5 L arm Hang KB Snatch @ 16/24kg
5 R arm Hang KB Snatch @ 16/24kg
1 min Rest
C. 10 Rounds – Max Reps
1 min [4 x 50ft Shuttle Running + AMRAP Burpees in time remaining]
1 min Rest

Friday
A1. Flat DB Bench Press @ 10×1, 6-8 tough reps x 3 sets, 10 sec
A2. Wall Facing HS Hold Against Wall, 15-60 sec x 3 sets, 90-120 sec
A3. Weighted Strict Pronated Grip Pull-Up @ 21×1, 4 tough reps x 3 sets, 10 sec
A4. Toes to Bar Cluster, 4.4.4.4 x 3 sets, 90-120 sec
B. 10——->1 For Time – Teams of 2 – Split Work As Needed
Ski Erg Cals
Pull-Ups
Ski Erg Cals
Box Jump Overs @ 20” Box
Ski Erg Cals
Shoulder to OH @ 65/95lbs

• 30 min time cap*

  Individual Workout

  6 Rounds For Time

  5 cal Ski Erg

  5 Pull-Ups

  5 cal Ski Erg

  5 Box Jump Overs @ 20/24” Box

  5 cal Ski Erg

  5 Shoulder to OH @ 65/95lbs

Cycle 2 – SW Active – 2026

Feb. 2/2026

Monday

A. 1 Squat Snatch x 10 sets, rest as needed – all tough sets

B. 2 Rounds – High Effort

1 Min Erg

(Into…)

1 Min Box Jump Overs @ 20/24”

1 min Rest

1 Min Erg 

(Into…)

1 Min Toes to Bar

1 min Rest

1 Min Erg

(Into…)

1 Min Air Squats

1 min Rest

1 Min Erg

(Into…)

1 Min Wall Walk

1 Min Rest

C. RNT Reverse Lunge, 50/leg x 1 set – Moderate Band Tension / Aim for unbroken

D. Supinated Grip Ring Row , 25 tough reps x 2 sets , rest as needed/enough to do unbroken

Tuesday – Open Gym

A. Close Grip Bench, work to a tough set of 1 – test

B1. Seated OH DB Press @ 11×1, 10 tough reps x 3 sets, 30-60 sec

B2. Singe Arm DB Row @ 20×1, 10 tough reps/arm x 3 sets, 30-60 sec b/t arms

C. Singe Arm Single Leg KB @ 20×1, 12-15/leg x 3 sets, 30-60 sec b/t legs – https://www.youtube.com/watch?v=VnHvZtV8Gz0

D. For Time

Rowing Cals – 50-40-30-20-10

Echo Cals – 50-40-30-20-10

* 35 min Time Cap*

Wednesday

A. Deadlift @ 11×1, 8-7-6, 3 min – increasing per set

B. SandBag Squats / Bear Hug, 10-12 tough reps x 3 sets, rest as needed

C. Single Arm DB Hang Clean to Split Jerk, 5 heavy/arm x 3 sets, 30 sec b/t arms

D. 7 sets

1 min Ski Erg [Can Be Rower]

20 sec – Easy

20 sec – Moderate

20 sec – Harder [Make it Very Hard]

30 sec Rest

1 min Bike Erg [Can Be Echo]

20 sec – Easy

20 sec – Moderate

20 sec – Harder [Make it Very Hard]

30 sec Rest

Thursday

A. Thruster from a Rack, 5 tough reps x 5 sets, rest as needed

B. EMOM x 10 Min – High Effort

1st – 10 Double Unders + 5 L arm Hang KB Snatch – tough/heavy

2nd – 10 Double Unders + 5 R arm Hang KB Snatch – tough/heavy

C. 2 Rounds – High Effort

60 sec [10 Bar Facing Burpees + AMRAP Concept 2 Erg]

60 sec Rest

60 sec [10 Waking Lunge + AMRAP Concept 2 Erg]

60 sec Rest

60 sec [10 Deadlifts @ 95/135lbs + AMRAP Concept 2 Erg]

60 sec Rest

60 sec [10 Walking Lunge + AMRAP Concept 2 Erg]

60 sec Rest

60 sec [5 Power Clean to OH @ 95/135lbs + AMRAP Concept 2 Erg]

60 sec Rest

Friday

A1. Flat DB Bench Press @ 10×1, 10-12 tough reps x 3 sets, 10 sec

A2. HS Hold Against Wall, 15-60 sec x 3 sets, 90-120 sec

A3. Weighted Strict Pronated Grip Pull-Ups @ 21×1, 5 tough reps x 3 sets, 10 sec

A4. Toes to Bar Cluster 3.3.3.3.3 x 3 sets, 90-120 sec

B. For Time – Teams of 2 [Split Work As Needed]

OHS @ 55/75lbs – 9-15-21

Rope Climbs – 3-3-3

(Into…)

Rowing Cals – 20-20-20

Ski Erg Cals – 20-20-20

(Into…)

Hang Power Clean to OH @ 55/75lbs – 9-15-21

Pull-Ups – 10-10-10

(Into..)

Rowing Cals – 20-20-20

Ski Erg Cals – 20-20-20

* 30 min Time Cap*

Individual Workout

For Time

OHS @ 55/75lbs – 6-9-12

Rope Climbs – 2-1-1

(Into..)

Rowing Cals – 15-15-15

Ski Erg Cals – 15-15-15

(into…)

Hang Power Clean to OH @ 55/75lbs -6-9-12

Pull-Ups – 6-6-6

(Into..)

Rowing Cals – 15-15-15

Ski Erg Cals – 15-15-15

* 30 min Time Cap*

Wk 4/4 – SW Active – Wk of Jan. 26/2026

Monday
A1. 1 Below Knee Hang Power Snatch + 3 OHS x 5 sets, rest as needed – start @ light + 0-10lbs per set – finish @ tougher
A2. Flat DB Bench Press @ 20×1, 8-10 tough reps x 5 sets, rest as needed – be sure its tough!
B1. Front Squat @ 20×1, 2 tough reps x 5 sets, rest as needed
B2. Toes to Bar Practice or Toes to Bar Ladder – 4-3-2-1 x 5 sets, rest as needed
C. Open Workout – 13.2
“Complete as many rounds and reps as possible in 10 minutes of:
75/115 pound Shoulder to overhead, 5 reps
75/115 pound Deadlift, 10 reps
15 Box jumps, 20/24” box”
*can step-up too as a standard

Tuesday
A. Close Grip Bench Press @ 20×1, 4 tough reps x 5 sets, rest as needed
B. Pendlay Row @ 20×1, 4 tough reps x 5 sets, rest as needed
C. 9 min Echo Bike
90 sec – Hard
90 sec – Easy
D. 9 min Ski Erg
90 sec – Hard
90 sec – Easy
E. 9 min Rowing
90 sec – Hard
90 sec – Easy

Wednesday
A1. 1 Above Knee Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed – finish tough
A2. Pull-Up Strength Progression [Weighted, Strict Pull-Up, Negatives, Banded, etc] Coach with RX individually x 5 sets, rest as needed
C. For Time – Teams of 2 [Working in a 1 min on / min off scenario] *1 partner work for a min / 1 partner rest for a min
100 cal Rowing
80 KBS @ 16/24kg
60 Toes to Bar
40 Burpees – no jump @ top
20 SandBag Clean Over Shoulder @ 100/150

Thursday
A. EMOM x 16 Minutes
1st – 2 x [5 Left Side Lateral Hurdle Turn Into Box Jump]
2nd – 2 x [5 Right Side Lateral Hurdle Turn into Box Jump]
3rd – 10 Left Side Anti-Rotational Medball Toss
4th – 10 Right Side Anti-Rotational Medball Toss
B. Russian KBS, 10 tough reps every 40 sec x 7 sets – heavy , heels down!!
C. 10 min Echo/Bike Erg – Easy Effort
(Into…)
10 Rounds For Time
10 Jumping Switch Lunges
8/10 cal Ski Erg
*15 min time Cap*

Friday
A. Barbell Romanian Deadlift @ 20×1, 4 tough reps x 5 sets, rest as needed – start from a rack, plates dont touch the floor
B. 6 min – High Effort
Pull-Ups – 2,4,6, etc
Burpees – 2,4,6, etc
3 min Rest
6 min – High Effort
DB Push Press @ 35/50/hand – 2,4,6, etc
Lateral Box Step-Over 20/24” Box – 2,4,6, etc
3 min Rest
6 min – High Effort
Left Arm DB Bent Over Row @ 35/50 – 5,10,15, etc
Double Unders – 10,15,20, etc
Right Arm DB Bent Over Row @ 35/50 – 5,10,15, etc
Double Unders – 10,15,20, etc
3 min Rest
6 min – High Effort
Wall Walk – 2,2,2, etc
Echo Bike Cals – 3,6,9, etc

Wk 3/4 – SW Active – Wk of Jan. 19/2026
Monday
A1. 1 Power Snatch + 1 Below Knee Hang Power Snatch x 5 sets, rest as needed – start @ light + 0-10lbs per set – finish @ Moderate / Tough
A2. Flat DB Bench Press @ 20×1, 10 tough reps x 5 sets, rest as needed
B1. Front Squat @ 20×1, 3 tough reps x 5 sets, rest as needed
B2. Toes to Bar Practice, or Rope Climb Technical Practice x 5 sets, rest as needed
“C. Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
____
35/50lbs – 20/24” Box”
-22.1

Tuesday
A. Close Grip Bench Press @ 20×1, 6 tough reps x 5 sets, rest as needed
B. Pendlay Rows @ 20×1, 6 tough reps x 5 sets, rest as needed
C. 10 min Echo Bike
60 sec – Hard
60 sec – Easy
D. 10 min Ski Erg
60 sec – Hard
60 sec – Easy
E. 10 min Rowing
60 sec – Hard
60 sec – Easy

Wednesday
A1. 2 Above Knee Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed – finish @ tougher
A2. Pull-Up Strength Progression [Weighted, Strict Pull-Up, Negatives, Banded, etc] Coach with RX individually x 5 sets, rest as needed
B. 20 Rounds [10 Rounds Each / You Go / I Go Per Round]
6/8 cal Echo Bike
5 Push-Ups [ensure quality]
4 Toes to Bar

Thursday
A1. Step in Hurdle Jump, 5 high reps x 5 sets, 15 sec – set this up with a box & dowels!
A2. Left Side Hurdle Jumps, 5 fast/smooth x 5 sets, 15 sec – low hurdle
A3. Right Side Hurdle Jumps, 5 fast / smooth x 5 Sets, 60 sec – low hurdles
B. 3 sets:
10 heavy Russian KBS
10 Left Side Anti-Rotational Medball Toss 
30 sec Rest
10 heavy Russian KBS
10 Right Side Anti-Rotational Medball Toss
30 sec Rest
C. 10 min Echo/Bike Erg – Easy Effort
(Into….)
For Time
10 Air Squats
8/10 cal Ski Erg
20 Air Squats
8/10 cal Ski Erg
30 Air Squats
8/10 cal Ski Erg
40 Air Squats
8/10 cal Ski Erg
50 Air Squats
8/10 cal Ski Erg

Friday
A. Barbell Romanian Deadlift @ 20×1, 6 tough reps x 5 sets, rest as needed – start from a rack, plates dont touch the floor
B. 6 min – High Effort
9 cal Rowing
6 Pull-Ups
3 Burpees
3 min Rest
6 min – High Effort
9 cal Bike Erg
6 DB Push Press @ 35/50/hand
3 Toes to Bar
3 min Rest
6 min – High Effort
100ft SandBag Carry @ 100/150lbs
50ft Walking Lunges – no load
3 min Rest
6 min – High Effort
100ft Farmer Carry @ 50/75lbs/hand
3 Wall Walks