SW Active – April. 25

Thursday – Running @ ez + AB/Row/Ski Increasing effort sets
800-1200m Running @ ez
+
3 sets @ increasing effort
20 cal Rowing
10 Burpees
– 2 min b/t sets
+
3 sets @ increasing effort
20 cal Ski Erg
15 Box Jump Overs @ 20/24” – step down
– 2 min b/t sets
+
3 sets @ increasing effort
20 cal AirBike
20 KBS @ 24/32kg
– 2 min b/t sets

*1st set “ez
*2nd set faster
*last set full Monica Lesy

SW Active – April. 24

Wednesday -MAP MWG 5/5 x 5
Prep/Warm-Up
+
5 min @ 85-90%
4 DB Thrusters @ 35/50lbs/hand
1 Rope Climb to 12ft
– 2:30 min rest
5 min @ 85-90%
AirBike Cals – 2,4,6,8,10,etc
Push Jerks @ 75/115lbs – 5,5,5,5,5,etc
– 2:30 min rest
5 min @ 85-90%
25 Du’s
10 Jumping Switch Lunges
5 Toes to Bar
– 2:30 min rest
5 min @ 85-90%
Ski Erg cals – 2,4,6,8,10,etc
Wall Balls @ 20/30lbs to 9/10ft – 10,10,10,10,10,etc
– 2:30 min rest
5 min @ 85-90%
20 Burpees
10 Pullups

+

Additional Running
12 sets:
1 min Running @ ez
1 min Walk
Or
10 sets:
2 min Running @ 75%
1 min Running @ ez

SW Active – April. 23

Tuesday – Sn Tech Complex —->Mod + Cj tng Work + Lunge work + Pchain/Core EMOM
A. Halting Snatch Deadlift. Paused Power Snatch. Snatch Balance 1.1.1 per min x 15 minutes- 5 min @ ez, 5 min @ mod, 5 min @ challenging
B. 5 sets – fast
3 tng Power Clean + 3 tng Hang Squat Clean + 3 tng Push Jerk – fast/efficient/tougher loading – but no pausing anywhere on movement
– 2 min b/t sets
C. 3 sets:
12 Barbell Reverse Lunge – tough -(12 alternating total)
– 10 sec rest
AMRAP unbroken Strict Knee to Elbow/Chest
– 1 min rest
10 Single Leg Alternating Dumbbell RDLs @ 4010
– 2 min rest

SW Active – April. 22

Wk 2/4 – Accumulation 3 
Monday – Upper Int/Varied + AirBike/Gym + Ski/Gym + Row/Gym 
A1. Weighted Ring Dip 2.2 x 3 sets, 10 sec – tough
A2. DB Push Press @ 11×1, 5 tough reps x 3 sets, 10 sec
A3. Weighted Strict Pronated Pullups, 3 tough reps x 3 sets, 10 sec
A4. DB Bent Over Rows @ 40×0, 6 tough reps x 3 sets, 2 min
B. Every 90 sec x 6 sets – fast
10 sec AirBike @ 100% + 5-10 Kipping HSPU
C. Every 90 sec x 6 sets – fast
15 sec Rowing @ 100% + 5-10 Kipping Pullups
D. Every 90 sec x 6 sets – fast
15 sec Ski Erg @ 100% + 5-10 Toes to Bar

Extra Work Outside of Class – Let us know if you are using the following below

Additional Running – Pick appropriate progression based on current running ability. Use a watch or app that allows you to follow the times
12 sets:
1 min Running @ ez
1 min Walk
Or
10 sets:
2 min Running @ 75%
1 min Running @ ez

Ivy Turner – Awesome Week of Health and Fitness

Just had to share some highlights of a really great week I’m having. So hard to believe that over 8 months have passed since I walked through the door at SWS for the first time…and I love that door even more now and look forward to it every single time, without fear or doubt. 

Has it been an easy road? Well, because I have learned to leave my negatives at the door, “ no, can’t, won’t…” are replaced with more positive thoughts such as, “you got this, keep going, heck yah!” We all have challenges along the way, physical and emotional, but I have found the best place to be during those times is with my SWS family. Another thing I’ve learned at SWS is to have patience. Rome wasn’t built in a day and you can’t take a vintage over weight body and transform it over night 😆.  Some of my best inspiration comes from watching classmates and other members achieve new levels and being able to give encouragement either at the gym or on the SWS Facebook page. 

It blows my mind how diverse SWS is in meeting the individual needs of such a wide array of people. From children to the elderly; athletes and those just looking to be more fit. All the Coaches at SWS are special people and so caring…Nathan, Sara, Kim, Rienna…thank you!! The recent addition of a Nutritional Coach, Roxanne, couldn’t have come at a better time for me personally as my nutrition was a challenge. 

So back to the highlights of my week:

Monday – monthly 1:1 with Nathan. Did a progressive improving time challenge on the 3 machines for 5 sets. When I got to last set, last machine, my mind was going to “I can’t….” so I closed my eyes, listened to Nathan saying, “keep going, you got this!”, did some silent swearing and gave those air bike handles some mighty shoves to help carry my legs until I heard “you did it!”. High five. And I must always remember to not be chewing gum during a 1:1 with Nathan cuz it always comes flying out of my mouth lol 😝.

Tuesday- Fit for Life with Kim. Had a great challenge set with Sandra as my partner. We killed it and it challenged me to do better with my bar hangs. I have gone from zero on those, 6 months ago, to over 30 seconds twice this week! (And added some knee lifts to them at 1:1 Monday). I told Sandra my first week in Fit for Life that I wanted to get as good as her at lunges as she does them so smoothly. And our whole class would love to be able to hold a bridge as long as Carolyn… she is a power house. Everyone in our class is really good at something! 

Thursday- Fit for Life with Nathan (we miss you Sara! Nathan is doing a great job too and he’s not so afraid of this dynamic group anymore 🤣). Our warm up was so cool- the rowing machine 100m contest for five sets. Thinking we may have to do burpees for our points over…. made sure I won the contest lol. (There were no burpees…but I got bragging rights this time 😉). The aerobics challenge was followed by an awesome discussion at our Chicken Chef coffee session about our achievements at SWS!

Saturday: Home work from Nathan (I saved it from yesterday as had yard work to do on a beautiful day). Just letting my breakfast digest before I go downstairs to my home gym area (I reward myself with small additions to my gym every couple of months, i.e., rubber floor mat, dumb bells, step box). Love, love, love the flexibility of having a home work session each week. Nathan has also worked with me when I travel on vacation to have work outs on the go! I usually throw my step box and 15 lb DBs in the car in case there is no gym at hotels. The rest of my weekend is being spent preparing for starting in the new Nutrition Program with Coach Roxanne on Monday. Welcome!!! I am learning about using My Fitness Pal app and interfacing with Seismic, etc. – not too bad for a tech challenged Baby Boomer. So excited to get my commitment to nutrition in line with my exercise efforts. 

Whew. Not every week is this jam packed but it has me on a fitness high! Enjoy the “ not winter” weather this Easter Weekend my SWS family!

Ivy Turner

SW Active – April. 17

Wednesday -MAP MWG 5/5 x 5
Prep/Warm-Up
+
5 min @ 85-90%
10 cal AirBike
5 Pushups
10 Air Squats
 2:30 min rest
5 min @ 85-90%
1 Rope Climb to 12ft
3 Med Ball Cleans Over Shoulder @ 80/100/150lbs
 2:30 min rest
5 min @ 85-90%
10 cal Ski Erg
5 Kipping HSPU
5 Toes to Bar
 2:30 min rest
5 min @ 85-90%
5 DB Step-Over 20/24” Box @ 35/50lbs/hand
5 Left Arm DB Snatch @ 35/50lbs/hand
5 DB Step-Over 20/24” Box @ 35/50lbs/hand
5 Right Arm DB Snatch @ 35/50lbs/hand
 2:30 min rest
5 min @ 85-90%
10 cal Rowing
5 Pullups
10 Wall Balls @ 15/20lbs to 9/10ft

Southwest Active – April. 16

Tuesday – Sn Tech Complex —->Mod + Cj tng Work + Lunge work + Pchain/Core EMOM
A. Snatch High Pull. Paused Squat Snatch. OHS 1.1.1 per min x 15 minutes – 5 min @ ez, 5 min @ mod, 5 min @ challenging
B. Every 90 sec x 5 sets – fast
5 Deadlifts + 4 Hang Power Cleans + 3 Push Jerks @ moderate load – the goal is fast, smooth efficient movement with the barbell – *coach touch and go technicque – no PAUSING, the goal here is to work that tng/smooth technique
C. 4 sets:
25ft Left Arm OH DB Walking Lunge – tough
– 30 sec rest
25ft Right Arm OH DB Walking Lunge – tough
– 30 sec rest
D. EMOM x 12 minutes
1st – 30 sec Strict Knees to Elbows
2nd – 30 sec Banded Good Mornings – Green Band
3rd – 30 sec Top of Ring Dip Hold – add weight if easy

Southwest Active – April. 15

Wk 1/4 – Accumulation 3
Monday – Monday – Upper Int/Varied + AirBike/Gym + Ski/Gym + Row/Gym
A1. Ring Dips Cluster 3.2.1 x 3-5 sets, 1 min – can add loading here – tough 10 sec b/t
A2. Supinated Barbell Bent Over Rows @ 20×0, 6-8 tough reps x 3-5 sets, 1 min
B. 3 sets – fast
10 cal AirBike
10 Toes to Bar
– 1 min b/t sets
C. 3 sets – fast
10 cal Ski Erg
5-10 Kipping HSPU
– 1 min b/t sets
D. 3 sets – fast
10 cal Rowing
10 Pullups
– 1 min b/t sets