SW Active – May 5

Thursday – Cj Primer + Cj Complex Int + Sn Bal/OHS + Cn Pull Ecc + Core
A. Tall Cleans, 3 reps per min x 5 minutes – light/fast/snappy
B. 1 Power Clean + 1 Above Knee Hang Power Clean + 1 Push Jerk x 5 tough sets, 1:30 min
C. Snatch Balance, 2-3 reps per min x 10 minutes
D. Floating Clean Pull, 5 reps x 3 sets, 2-3 min @ 90-100% of your best Clean, coach will help you pick weights – use straps

SW Active- May. 5

Wednesday – Upper Int/Varied + Erg MAP
A. Close Grip Bench Press @ 40×1, 7-6-5, 2-3 min b/t
B. Barbell Bent Over Rows @ 40×1, 6 reps @ tough every 60-90 sec x 5 sets
C. 9 sets
1:30 min Erg
60-90 sec Recovery
*1st set @ 5/10
*2nd set @ 7/10
*3rd set @ 9/10

SW Active – May. 4

Tuesday – Bsq Ecc + WG 1M/1M + MW 1M/1M
A. Back Squat @ 40×1, 8-7-6, 3 min
B. Prep/Set-Up
C. 5 Rounds @ 85-90%
1 min AMRAP of:
1 Wall Walk
5 Jump Air Squats
7 Push Jerks @ 55/75lbs
AMRAP DU’s in time remaining
1 min Recovery
D. 5 Rounds @ 85-90%
1 min AMRAP of:
5 Toes to Bar
3 Hang Squat Snatch @ 65/95lbs
AMRAP Bar Facing Burpees in time remaining
1 min Recovery

SW Active – April. 30

Friday – RDL Ecc + Gym EMOM [Accumulation} + Short Tester – fast
A. Barbell RDL @ 20×1, 5-4-3, 3 min – take from a rack, straps, plates don’t touch floor
B. EMOM x 25 minutes
1st – 20-30 sec HSPU/HS Work/Pressing
2nd – Rope Climb or Pullup Work
3rd – 10 Standing DB Lateral Raises
4th – 10 Barbell Bicep Curls
5th – 10-15 V-Ups/TTB or GH Sit-Ups
C. 2 Rounds For Time:
15 cal Rowing
15 Back Squats @ 65/95lbs *from a rack
* 4 min time cap

SW Active – April. 29

Thursday – Cj Tech—->Int/Complex + 1M1Mixed
A. Clean Pull to Hold In Extension. Dip Squat Clean. Split Jerk per min x 10 minutes
B. 2 Rounds @ 85-90%
90 sec Erg
45 sec Wall Balls @ 15/20 to 9/10ft
45 sec KBS @ 16/24kg
2 min Recovery
90 sec Erg
45 sec Burpees
45 sec Single Arm DB Push Jerks @ 35/50 – switch every 5 reps
2 min Recovery
90 sec Erg
45 sec Single Under
45 sec SandBag Clean Over Shoulder
2 min Recovery

SW Active – April. 28

Wednesday – Gym Int + Upper Int/Varied + LSD/Gym %
A. 3 sets:
3-5 Strict Dips/RIngs
5-6 L arm DB Row – heavy as you can
– 1 min rest –
3-5 Strict Dips/Rings
5-6 R arm DB Row – heavy as you can

– 1 min rest –


B. 10 min of Skill Work – Alternate b/t 2 skills
Skill Options: RC/HS/HS Walk/TTR/TTB/Pullup/DU’s
C. 25 min Bike Erg/Echo/Ski or Row
@ minutes 3,6,9,12 – get off and perform 30 sec Pronated Hang From Pullup Bar
@ minutes 15,18,21,24 – get off and perform 10-15 Unachored Sit-Ups

SW Active – April. 27

Tuesday – Sn Tech —-> Int/Complex + Mixed MAP sets
A. Snatch Pull to Hold In Extension. Dip Squat Snatch. Snatch Balance 1.1.1 per min x 10 minutes
B. 3 sets @ 85-90%
400m Run/500m Row/Ski/1k BE/.8 mile Echo
1 Round of DT @ 55/75lbs
10-15 Bar Facing Burpee or Lateral *Coach will tell you which burpee option is for you 🙂
3 min Recovery*NOT mix and match do in the written order

SW Active – April. 26

Wk 4/4 – April. 26/2021
Monday – Fsq Int + % + Upper Int/Varied + Hypertrophy
A. Front Squat, work to a tough set of 3
B. Front Squat, 3 reps @ 85-90% of A x 3 sets, 2-3 min
C1. Split Stance Single Arm OH DB Press, @ 21×1, 5-6 tough reps arm x 3 sets, 30 sec b.t arms
C2. Split Stance Single Arm DB Bent Over Rows @ 20×0, 8/arm x 3 sets, 30 sec b/t arms
D. 10 min AMRAP
Ring Push-Ups – 2,4,6,etc
DU’s – 5,10,15,etc
Strict Pronated Pullups – 1,2,3,etc
DU’s – 5,10,15,etc

SW Active – April. 23

Friday – RDL Ecc + Gym EMOM [Accumulation} + Short Tester – fast
A. Barbell RDL @ 20×1, 8-6-4, 3 min – take from a rack, straps, plates don’t touch floor
B. EMOM x 25 minutes
5 min: 20-30 sec HSPU (scale appropriate)
5 min: 1-2 Rope Climbs to 12 or 15ft
5 min: 20-30 sec Jumping Pushups/Ring Pushups/Pushups
5 min: 20 sec Strict Supinated Pullups
5 min: 100ft Heavy Farmer Carry – make it tough
C. For Time – HAM
21 Front Squats @ 45/65lbs
6 Burpees (clap behind head)
15 Front Squats @ 45/65lbs
6 Burpees
9 Front Squats @ 45/65lbs
6 Burpees

SW Active – April. 21

Wednesday – Gym Int + Upper Int/Varied + LSD/Gym %
A. 5 rounds – Not For Time
4-6 Strict Dips/Rings – add band as needed
4-6 Strict Pronated Pullups – add band as needed/scale as needed
B. 3 sets:
20 Standing DB Bicep Curls
– 1 min rest –
10 tough Strict Press @ 10×1 (from a rack or power clean from floor)
– 1 min rest –
C. 20 min Bike Erg/Echo/Ski or Row
@ minutes 2:30 min, 5, 7:30, 10 – get off and perform 5-10 Toes to Bar
@ minutes – 12:30, 15, 17:30, 20 – get off and perform 30 sec FLR/HSPU/HS Hold/Pushup -*scale reps appropriately