Southwest Strength

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

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