Southwest Active – May. 23

Wednesday – Upper Int/Varied + Bsq Int Sets + Strongman Varied
A. EMOM x 15 minutes:
1st – 3-5 tough Weighted Strict Ring Dips
2nd – 6-8 DB Bent Over Rows @ 40×0
3rd – 30 sec Hollow Rocks
B. Back Squat @ 20×1, work to a tough set of 12 – reps to be completed under 40 seconds
C. 10 min AMRAP – teams of 2
10 Sandbag Cleans over 44” Box
10 Sandbag Front Squats

Southwest Active – May. 22

Tuesday – Running/Rowing/AirBike IGT + Strongman Varied
7 sets:
15 Cal Rowing @ 85-90%
10 Hand Release Pushups/5-10 Kipping HSPU
10 Pullups
2 min b/t sets
+
7 sets:
200m Running – challenging effort, but not dying
1 Rope Climb to 12ft
1 Wall Walk
1 min b/t sets
+
EMOM x 10 minutes:
1st – 30 sec DU’s
2nd – 30 sec FLR on Rings

Southwest Active – Monday – May.21

 

Wk 2 – SW Active – May. 21
Monday – Upper Int/Varied + Team MWG WaterFall
A1. Weighted Ring Pushup @ 20×1, 4-6 reps x 3 sets, 1 min
A2. Rope Climb to 12ft, 1 Legless + 1 Rope Climb using legs x 3 sets, 1 min
B. 5 rounds for time – water fall – Teams of 2-3
30 DU’s/60 SU’s
200m Running
10 Toes to Bar
100ft Med Ball Front Rack Carry
15 Wall Balls @ 15/20lbs to 9/10ft
*30 min time cap

SW Active -Friday – May. 18

Friday – Upper Int/Varied + DL Speed EMOM + 10-15 min Varied

A1. CGBP, work to a max

A2. Pendlay Row, work to a max set of 4

B. Deadlift @ 11×1, 1 rep @ 65% every 30 sec x 8 minutes

C. 10 min AMRAP

12 Cal Rowing

9 Deadlifts @ 75/115

6 Hang Power Cleans @ 75/115

3 Thrusters @ 75/115

Southwest Active – May. 17

Thursday – Sn Tech/EMOM + Cj Tech EMOM + Skill/Core + Running LSD Low %
A. 3 Position Hang Squat Snatch (hi-hang, above knee, below knee), 1 rep per position every min x 10 minutes
B. 1 Power Clean + 2 Split Jerks every min x 10 minutes
C. 3 min AMRAP of DU’s
D. 20 min @ 75%/EZ
200m Running
6 Turkish Get Ups – alternating arms
200m Running
1 min of Skill work

 

Southwest Active – Wednesday – May. 16

Wednesday – Upper Int/Varied + Bsq Int Sets + Strongman Varied
A. EMOM x 15 minutes:
1st – 3-5 tough Push Press @ 11×1
2nd – 3-5 Weighted Supinated Grip Pullups
3rd – 10-15 sec L-Sit Hanging from Pullup Bar
B. Back Squat @ 20×1, work to a tough set of 15 reps – warm-up with sets of 4-5 reps, then go for it ->reps to be completed under 50 seconds
C. Teams of 2 – For Time:
30 SandBag Cleans on to 44” Box
200m Farmer Carry @ 24/32kg/arm

Southwest Active – May. 15

Tuesday – Running/Rowing/AirBike IGT + Strongman Varied
3 sets:
400m Running @ 75%
8-15 Pushups
2 Rope Climbs to 12ft
1 min b/t sets
*perform gymnastics quickly
+
3 sets:
400m Running or 400m Rowing or 20-25 Cal AirBike @ 75%
10-15 Pullups
5-10 Kipping HSPU
1 min b/t sets
*perform gymnastics quickly
+
EMOM x 10 minutes:
1st – 30 sec DU’s
2nd – 50ft Mixed Carry + 50ft Mixed Carry = Front Rack + Farmer Carry – switch @ 50ft

*there will be lots of scaling options for everyone

Southwest Active – May. 11

Videographer-credit-Seth-Doyle

Videographer coming tomorrow!

 

He will be here for our evening hours 4-7pm. I have contacted alot of you about doing interviews, right now I envision those happenings later on if it works out, if it does work for you to stay thats ok. I am just trying to get as much video footage as possible! We will figure it out.

See you tomorrow!

 

Friday – CGBP/Row + LSD AirBike/Row/Run – Gym/Vol/Skill
A1. CGBP @ 20×1, work to a max set of 4
A2. Pendlay Row @ 20×1, work to a max set of 4
B. 30 min AMRAP
10 min AMRAP – teams of 2
200ft Sled Push -@ 90lbs added
5 Sandbag Cleans
(into..)
10 min AMRAP – teams of 2
100m Running
5 Tire Flips
100m Running
15 KBS @ 16/24kg
(Into..)
10 min AMRAP – teams of 2
10 Cal AirBike
10 Toes to Bar/10 TTR
*start @ any AMRAP