SW Active – May. 16

Wk 3/4 – May. 16/2022
Monday – Sn Varied + Cj Varied + Fsq Linear + Upper Int + Upper Mixed 60/60
A. 2 Power Snatch x 6 sets, rest as needed – good sets – reset b/t reps off the floor
B. 2 Power Clean + 1 Split Jerk x 6 sets, rest as needed – reset b/t reps off the floor
C. Front Squat, work to a tough set of 3
D1. Ring Dips, 3-6 reps x 4 sets, rest a needed
D2. Pendlay Rows @ 21×0, 7-6-5-5, rest as needed
E. 10 Rounds @ high effort
30 sec [1 Wall Walk + AMRAP Ski in remaining]
30 sec rest

SW Active – May. 13

Friday – Bsq Varied + mAP 60/60 x 2 + Upper Ecc
A. Back Squat, 6 reps x 3 sets, rest as needed – 3 reps @ 40×1 / 3 reps @ 20×1
B. 5 Rounds @ high effort
20 sec Deadlifts @ 65/95
20 sec Lateral Barbell Burpees
20 sec Air Squats
60 sec rest
C. 5 Rounds @ high effort
15 sec Ski Erg – HARD
45 sec Shuttle Running
60 sec rest
D1. Double KB Push Press @ 20×0, 7-9 reps x 3 sets, 30-60 sec
D2. Double KB Bent Over Rows @ 20×0, 8-12 reps x 3 sets, 30-60 sec

May. 12

Thursday – Erg Flow + Core/Carries + Erg Flow
A. 12 min Ski Erg
120 sec @ Easy
60 sec @ Hard
B. 3 min AMRAP
10 VUps
10 KBS @ 16kg
10 No Push-Up Burpees
C. 12 min Rowing
120 sec @ Easy
60 sec @ Hard
D. 3 min AMRAP
20 Plank Shoulder Taps
20 Sit-Ups
E. 12 min Bike Erg
120 sec @ Easy
60 sec @ Hard

SW Active – May. 11

Wednesday – DL varied + % off + Gym Vol Accu + Upper Int / Varied
A. Deadlift, work to a tough touch and go set of 5
B. Deadlift, 5 reps @ 85-90% x 3 sets, rest as needed
C. EMOM x 15 minutes
1st – 5-10 Kipping Pullup
2nd – 5-10 Toes to Bar
3rd – 30 sec DU’s
D. Push Press, work to to a tough set of TNG 8
E. Sled Pull with Pulling Rope 50ft x 5 sets, rest as needed

SW Active – May. 10

Tuesday – Easy / Mod / Hard x 30 + Core / Carries
A. Warm-Up/Prep
B. 30 min
200m Running
150m Rowing
50ft Walking Lunges

0-15 min VERY EASY

15-25 min – Moderate

25-30 min – HARD

C1. Left Arm KB Windmill, 5 reps x 3 sets, 30 sec
C2. Left Shoulder SandBag Carry, 100ft x 3 sets, 30-60 sec
C3. Right Arm KB Windmill, 5 reps x 3 sets, 30 sec
C4. Right Shoulder SandBag Carry, 100ft x 3 sets, 30-60 sec

SW Active – May. 9

Wk 2/4 – May. 9/2022
Monday – Sn Varied + Cj Varied + Fsq Linear + Upper Int + Upper Mixed 60/60
A. 1 Power Snatch + 1 OHS + 1 Squat Snatch + 1 OHS x 5 sets, rest as needed – drop bar b/t first OHS and SS
B. 1 Power Clean to Tng Push Jerk + 1 Squat Clean to Tng Split jerk x 5 sets, rest as needed
C. Front Squat, work to a tough set of 4
D1. Ring Dips, 4-6 reps x 3 sets, rest as needed – add weight if easy/scale accordingly
D2. Pendlay Rows @ 21×0, 9-8-7, rest as needed
E. 5 Rounds @ high effort
1 min [5 cal Ski Erg + 5 Push-Ups + AMSAP Pronated Hang]
1 min rest

SW Active – May. 6

Friday – Bsq Varied + mAP 60/60 x 2 + Upper Ecc
A. Back Squat, 8 reps x 3 sets, rest as needed – 4 reps @ 40×1 / 4 reps @ 20×1
B. 5 Rounds @ 85-90%
30 sec Sled Push @ tough load
30 sec Burpees
60 sec rest
C. 5 Rounds @ 85-90%
30 sec KBS @ 16kg
30 sec Air Squats
60 sec rest
D1. Seated DB Arnold Press @ 40×0, 7-9 reps x 3 sets, 60 sec
D2. DB Pendlay Rows @ 40×0, 8-10 reps x 3 sets, 60 sec

SW Active – May. 5

Thursday – Erg Flow + Core/Carries + Erg Flow
A. 10 min Ski Erg
120 sec @ Easy
30 sec @ Very Hard Effort
B. EMOM x 6 minutes
1st – 30 sec FLR on Rings
2nd – 30 sec Double KB Front Rack Hold or SandBag Hold
C. 10 min Rowing
120 sec @ Easy
30 sec @ Very Hard Effort
D. EMOM x 6 minutes
1st – 30 sec FLR on Rings
2nd – 30 sec Double KB Front Rack Hold or SandBag Hold
E. 10 min Bike Erg
120 sec @ Easy
30 sec @ Very Hard Effort

SW Active – May. 4

Wednesday – DL varied + % off + Gym Vol Accu + Upper Int / Varied
A. Deadlift, work to a tough touch and go set of 6
B. Deadlift, 6 reps @ 85-90% x 3 sets, rest as needed
C. EMOM x 20 minutes
1st – 20-30 sec Top of Ring Dip Hold
2nd – 5-10 Kipping Pullups
3rd – 20-30 sec HS Hold Against Wall
4th – 5-10 Toes to Bar
D. Push Press -work to a tough set of TOUCH and go 10 reps
E. Sled Pull with Pulling Rope, 50ft TOUGH x 5 sets, rest as needed

Sw Active – May. 3

Tuesday – Easy / Mod / Hard x 30 + Core / Carries
A. Warm-Up/Prep
B. 30 min
250m Rowing
15 cal Echo Bike
10 Burpees
*0-15 min VERY Easy
*15-25 min Moderate
*25-30 min Hard

C. 5 Rounds:
20 sec Hang From Rings / Pullup Bar
20 sec L arm OH DB Carry – tough
20 sec R arm OH DB Carry – tough
D. Anchored Reverse Crunch, 60 sec AMRAP x 2 sets, 60 sec rest b/t sets