Southwest Active – Monday – June. 18

Wk 1/4- June. 18
Monday – Upper CP Ecc (1/2/3) + Fsq Int Test + Pchain/Core/Grip
A1. L arm KB Push Press @ 40×0, 6-9 reps x 3 sets, 1 min
A2. R arm KB Push Press @ 40×0, 6-9 reps x 3 sets, 1 min
A3. Legless Rope Climb, 1-3 reps x 3 sets, 1 min
B. Front Squat, work to a MAX set of 6 – one tough set – warm-up low reps
C1. Hamstring Curls @ 20×0, 10-15 reps x 3 sets, 10 sec
C2. Strict Leg Raises, AMRAP unbroken x 3 sets, 10 sec
C3. Hollow Hold, 30 sec x 3 sets, 2 min

Southwest Active – June. 15

Friday – Upper Int/Varied + DL Speed EMOM + 10-15 min Varied
If you are In Kick Off To Summer Two – and want to practice, practice the following
Split Jerk, 3 reps @ 50-60% x 3 sets, 1 min – working on your limitation – IE footwork, the dip, etc
Double Under Practice x 3 sets, 1 min
A. CGBP, work to a max
B. AMRAP in 5 minutes – Hand Release Pushups
C. Pronated Hang From Pullbar AMSAP x 1 set
D. 10 min @ 85-90%
10 Cal AirBike
100ft Farmer Carry @ challenging/arm

Southwest Active – June.14

Thursday – Sn Tech/EMOM + Cj Tech EMOM + Skill/Core + Running LSD Low %
A. Overhead Squat, work to single
B. Tall Jerks, 3 reps every min x 5 minutes – the point of this is to work foot work under the barbell
C. Paused Split Jerk, 2 reps every min x 5 minutes – focus here is to pause and have a straight dip, then get under barbell
D. 20 min @ EZ
100ft L arm OH DB Carry – challenging load
100ft R arm OH DB Carry – challenging load
200m Running
250m Rowing
10-15 Cal AirBike

Southwest Active – Wednesday – June. 13

Hey Everyone,

Clothing orders due this friday – all sheets/sign -ups are at the gym. Sara is taking money, cash or cheque works fine!!

Also if you are in KOTS2 – 25$/person. Can’t wait!

Wednesday – Upper Int/Varied + Bsq Int Sets + Strongman Varied
Warm-Up/Prep

+
EMOM x 20 minutes @ high effort
1st – 1 Rope Climb to 12ft + 4 DB Snatch @ 50/75lbs
2nd – 30 sec DU’s or 50 DU’s
3rd – 3-5 Sand Bag Cleans on to 44” Box
4th – 6-10 Plate Facing Burpees – have to jump over plate
+
EMOM x 10 minutes:
1st – 5-7 Seated DB Z Press @ 40×0
2nd – 5-7 KB Bent Over Rows @ 40×0

Southwest Active – Tuesday – June. 12

Tuesday – Running/Rowing/AirBike IGT + Strongman Varied
Warm-Up/Prep – aerobically
+
3-5 sets @ 85-90% – Event 2 Practice for KOTS2
400m Running
400m Rowing
20 Cal AirBike
5 min b/t sets – *if people finish these in 5ish minutes – make them do a 4th set, if you think someone can do a 5th set – do it
+
EMOM x 10 minutes:
1st – 30 sec FLR on Rings or HSPU work
2nd – 20-30 sec Hollow Rocks or HS Walking Practice

Southwest Active – Monday – June. 11

Wk 5 – Deload/More Intensity – June. 11
Monday – Upper Int/Varied + Team MWG WaterFall
A. Push Press, work to a MAX
B. Warm-Up/Prep
C. For Time: Jackie
1000m Rowing
50 Thrusters @ 45lbs
30 Pullups
*test give full effort
*scale pullups with jumping
*if you are doing kipping pull-ups – wear some hand protection
D. 800m-1600m Running @ EZ

Sw Active – Friday

If anyone’s upper body has been feeling in “pain”, not just sore (especially if you been coming regularly) mind sending me a message (Nathan) thanks!!!

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

A. 10 min AMRAP

Rope Climb to 12ft – 1,1,1,1,1,etc

Strict Ring Dips – 1,2,3,4,5,etc *can scale these with pushups, ring pushups

A. Scaled – 10 min AMRAP

Supinated Grip Ring Rows – 3,6,9,12,15,etc

DB Floor Press @ challenging load – 3,6,9,12,15,etc

C. Deadlift @ 11×1, 1 rep @ 78% every 45 sec x 12 reps

D. For Time:

60/50 Cal Rowing

40/30 Cal AirBike

30 Burpees over 20/24” Box

20 Hang Squat Cleans @ 75/115lbs

10 DB Snatch @ 50/75lbs

Southwest Active – June. 7

Thursday – Sn Tech/EMOM + Cj Tech EMOM + Skill/Core + Running LSD Low %
A. Power Snatch. Snatch Balance. OHS 1.1.1 every min x 10 minutes
B. Split Jerks, 2 reps every min x 10 minutes – all good solid reps – challenging sets, no max yet
C. 20 min @ 75%
200m Running
10 Cal Rowing /10 cal AirBike/10 Cal Ski Erg
200m Running
1 min of DU’s or 50 reps
200m Running
10 No Pushup Burpee

Maximize Your Time – Individual Coaching

 

Time: is one of the most finite resources
Individual coaching allows for people to maximize their time and help them reach their own personal goals by creating their program design specifically geared towards those goals.
Diving deeper into specifics allows people to reach their potential, but what we would like to think is maximize that hour in the day to work on the most important priorities for that individual.
If you have intentions on working towards a goal and question where you should start or get confused, second guess yourself, just eliminate that problem by hiring a coach to oversee the big picture.