Southwest Strength

Wk 1/4  – May. 29/2023
Monday
A. Warm-Up/Prep
B. 10 Rounds:
200m Running
10 cal Rowing
– 30 sec rest – 
* Rounds 1,2,3 – Easy
* Round 4,5 – Hard
C1. Bent Knee Hang from Pullup Bar with Medball b/t feet, 15-20 sec x 3 sets, rest as needed
C2. Handstand Hold against wall, 30-60 sec x 3 sets, rest as needed
C3. Toes to Bar Cluster 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3 sets, rest as needed

Tuesday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 7-7-7, 3-4 min b/t – no hook / reset every rep
B.  1 Squat Snatch + 1 Snatch Balance per min x 10 minutes – 5 min @ light – > increase if feeling good
C. 1 Squat Clean + 1 Push Jerk + 1 Split Jerk, 1 rep every 1;30 min x 8 sets – 4 sets @ light —>increase if feeling good
D. 5 Rounds For Max Reps
1 min [5 L arm DB Hang Clean to Split Jerk @ 45/65lbs + 2 SandBag Clean Over Shoulder @ 100/150lbs + AMRAP Ski Erg Cals in time remaining]
30 sec rest
1 min [5 R arm DB Hang Clean to Split Jerk @ 45/65lbs + 5 Goblet Squat @ 45/65lbs + AMRAP Ski Erg Cals in time remaining]
30 sec rest

Wednesday
A. Warm-Up/Prep
B. Every 2 min x 16 sets @ 85-90%
Set 1 – 15/20 cal Rowing
Set 2 – 15/20 cal Bike Erg
Set 3 – 15/20 cal Ski Erg
Set 4 – 15/20 cal Echo Bike
*Sustainable sets / coach joey will prescribe appropriate sets for you / 
C1. Ring Tuck Hold, 10-20 sec x 3-5 sets, rest as needed * can scale this how you see from pullup bar, etc – https://www.youtube.com/watch?v=eRxFg4uMeXg

C2. Hollow Hold, 20 sec perfect position x 3-5 sets, as needed
C3. Kipping Pullup Cluster, 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3-5 sets, rest as needed

Thursday 
A. Back Squat, 6-6-6, 3 min – all tough sets
B. 4 Rounds For Max Reps
2 min [200m Running + AMRAP Alternating Step-Ups onto 20/24” Box] *if feeling groovy wear a weight vest*cough rob*
2 min rest
C. Barbell Hip Thrust, 10 tough reps x 3 sets, rest as needed – pay attention to foot angle under the hips (should be under bum) and make these tough
D. Lying Leg Curls on Swiss Ball @ 20×0, 10-12 reps x 3 sets, rest as needed

Friday
A. Warm-Up/Prep
B. For Time:
400m Running
27 KBS @ 35/53lbs
15 Push-Ups
200ft SandBag Carry @ 100/150lbs
400m Running
21 KBS @ 35lbs
12 Push-Ups
200ft SandBag Carry @ 100/150lbs
400m Running
15 KBS @ 35lbs
9 Push-Ups
200ft SandBag Carry @ 100/150lbs
C1. L-Sit from Parallettes / Rings / Pullup Bar, 10 sec x 3-5 sets, rest as needed
C2. Farmer Hold, 20-25 sec heavy x 3-5 sets, rest as needed
C3. Wall Walk, 1-5 reps x 3-5 sets, rest as needed

Wk 4/4 – May. 22/2023
Monday
*Open Gym*

Tuesday
A. Deadlift, 3 reps x 5 sets, 3 min – 2 reps @ 11×1 / 1 rep TNG
B. 10 sets:
6 Single Leg Alternating Lateral Jumps – (hard effort)

1 Squat Snatch + 1 OHS
60-90 sec rest
C. For Time:
50 Air Squats
100ft SandBag Carry @ 100/150lbs
30 Air Squats
100ft SandBag Carry @ 100/150lbs
10 Air Squats
100ft SandBag Carry @ 100/150lbs

Wednesday
A. Warm-Up/Prep
B. EMOM x 30 minutes @ high effort
1st – 8/10 cal Rowing
2nd – 8/10 cal Ski Erg
3rd – 8/10 cal Rowing
4th –  15 Russian KBS @ 16/24kg
5th –  50 Single Unders
* Wave all concept 2 machines with a partner or partners (up to 3 people)
C. 12-15 min @ Moderate
200-400m Easy Running
30-60 sec FLR on Rings

Thursday
A. Warm-Up/Prep
B. 1-2km Running
(1km Running – is to town tire parking lot and back to sws)
(2km running is the entire circle around by /past John deere/southwest chev/around by subway/back to sws)
C. 3 Rounds For Max Reps
3 min [10 Burpees over 20” Box + 10 Alternating DB Power Snatch @ 35/50lbs + AMRAP DU’s in time remaining]
2 min Rest
D1. Pendlay Rows @ 20×1, 7-8 reps x 3-5 sets, 1 min
D2. Flat DB Bench Press, 8-10 tough reps x 3-5 sets 1 min

Friday
A. Front Squat, 3 reps x 5 sets, 3 min – 2 reps @ 40×1, 1 rep @ 20×1
B. 10 sets:
4 Pogo Burpees

1 Power Clean + 1 Hang Squat Clean – building in weight
60-90 sec rest
C1. Weighted Single Leg Glute Bridge, 10 reps per leg x 5 sets, rest as needed b/t legs
C2. Sled Push, 100ft tough x 5 sets, rest as needed

Wk 3/4 – May. 15/2023
Monday
A. Warm-Up/Prep
B. 3-4 Rounds of:
400m Rowing/Ski Erg
200-400m Running
C1. Push Press @ 10×1, 6 touch and go reps x 3 sets, rest as needed
C2. Double KB Gorilla Rows @ 20×0, 10-16 alternating reps x 3 sets, rest as needed – https://www.youtube.com/watch?v=Ln1j7lm6SrE

D. Skills, EMOM x 12-16 minutes
1st – 20-30 sec Toes to Bar/Tes to Rings / Progressions
2nd – 20-30 sec Double Unders
3rd – 8-10 L arm DB Row
4th – 8-10 R arm DB Row

Tuesday
A. Deadlift, 4 reps x 4 sets, 3 min – 2 reps @ 11×1 / 2 rep @ touch and go – tough sets
B. Every 1:30 min x 10 sets
5 Box Jump onto 20/24” Box + 1 Squat Snatch – building in load
C. 3 sets:
100m Running
10 Burpees
100ft Walking Lunges
100ft SandBag Carry @ 100lbs
2 min rest

Wednesday
A. Warm-Up/Prep
B. EMOM x 30 minutes @ high effort
1st – 7/9 cal Echo Bike
2nd – 5 Wall Balls @ 15/20lbs to 9ft + 5 L arm Hang KB Snatch @ 35/53lbs
3rd – 8/10 cal Bike Erg
4th – 5 Wall Balls @ 15/20lbs to 9ft + 5 R arm Hang KB Snatch @ 35/53lbs
5th –  8/10 cal Ski Erg
6th – 3-5 Tire Flips
C. 3 Rounds @ Moderate
500m Rowing
100m unbroken Farmer Carry @ 35/50lbs

Thursday
A. Warm-Up/Prep
B. 3-4 Rounds of:
200–400m Running
12-16 Alternating Step-Ups onto 20/24” Box
C. 3 Rounds For Time:
10 Alternating DB Power Snatch @ 35/50lbs
10 Kipping Pullups
D. 3 sets:
10 Pendlay Rows @ 20×1
10-15 Push-Ups
2 min rest

Friday
A. Front Squat, 4 reps x 4 sets, 3 min – 2 reps @ 40×1 / 2 reps @ 20×1
B. Every 1:30 min x 10 sets
5 Bar Facing Burpees + 1 Squat Clean – building in weight
C1. Barbell Hip Thrust, 10 tough reps x 3 sets, 30-60 sec
C2. Double KB Front Rack Carry, 100ft tough x 3 sets, 90-120 sec
D. Sled Push, 100ft tough every 2 min x 5 sets

Wk 2/4 – May. 8
Monday
A. Warm-Up/Prep
B. 3-5 Rounds of
200/400m Running
30-60 sec Walk
*build off of last week
C1. Seated Barbell Press @ 41×1, 5 tough reps x 4 sets, rest as needed
C2. Rope Climbs, 1-3 reps x 4 sets, rest as needed
D. 5 sets:
3-5 Strict Pronated Pullups
30 sec rest
Toes to Bar / Rings Practice
60-90 sec rest
E. Alternating DB Bicep Curls, 50 tough reps x 1 set – aim for unbroken

Tuesday
A. Deadlift, 5-5-5, 3 min -3 tough sets – 3 reps @ 11×1 / 2 reps TNG
B. EMOM x 10 minutes
1st – 1 Above Knee Hang Snatch Pull + 1 Above Knee Hang Power Snatch + 1 OHS
2nd – 5-6 Anti-Rotational Med Ball Toss/Side
C. DB Reverse Lunge, 10 reps per leg x 2 sets, rest as needed b/t legs
E. 2-3 sets – fast
100m Running
100m SandBag Carry @ 100/150lbs (Stop Sign and back)
2 min rest

Wednesday
A. Warm-Up/Prep
B. EMOM x 30 minutes @ high effort
1st – 6 L arm DB Hang Clean to Split Jerk @ 35/50lbs
2nd – 8/10 cal Ski Erg
3rd – 6 R arm DB Hang Clean to Split Jerk @ 35/50lbs
4th – 10 Burpees
5th – 3-5 Tire Flips
C. 3 Rounds:
3 min Bike Erg @ Moderate
2 min Front Bridge (unbroken or treated as an AMRAP)

Thursday
A. Warm-Up/Prep
B. 3-5 Rounds of
200/400m Running
30-60 sec Walk
C. 3 Rounds For Time
200ft unbroken Farmer Carry @ 50/65lbs/hand
10 tough Close Grip Bench Press @ 75/115lbs
D1. Weighted Strict Pullups / Negatives / Pullup work x 3 sets, rest as needed
D2. Double Under Practice x 3 sets, rest as needed
E. Barbell Supinated Bent Over Row, 25 tough reps x 2 sets, rest as needed

Friday
A. Front Squat, 5-5-5, 3 min – 3 reps @ 40×1 / 2 reps @ 20×1
B. EMOM x 10 minutes
2 Box Jumps onto high box + 1 Power Clean – building
C. 3 sets:
30 sec Sorenson Hold on GHD
5-7 L Leg DB RDL @ 40×0
60 sec rest
30 sec Sorenson Hold on GHD
5-7 R Leg DB RDL @ 40×0
60 sec rest
E. Tire Flips, 60 sec AMRAP x 2 sets, 2 min

Wk 1/4 – May. 1
Monday
A. Warm-Up/Prep
B. 2-4 Rounds of:
200/400m Running
30-60 sec Walk
*different abilities here – prescribe appropriately
C1. Seated Barbell Press @ 41×1, 6 tough reps x 3 sets, rest as needed
C2. Rope Climbs, 1-3 reps x 3 sets, rest as needed *encourage some practice on the 15ft outside
D. 10 sets:
15-20 sec Top of Ring Dip Hold
5 Toes to Bar / Toes to Rings
30-60 sec rest
E. Standing Ez Curl BB Bicep Curls @ 20×0, 12-15 tough reps x 3 sets, rest as needed

Tuesday
A. Deadlift, 6-6-6, 3 min – 3 tough sets / 3 reps @ 11×1 / 3 reps touch and go
B. EMOM x 10 minutes
1st – 2 Above Knee Hang Power Snatch + 1 OHS – building
2nd – 5 Anti-Rotational Med Ball Toss/Side
C. DB Reverse Lunges, 15 reps per leg x 2 sets, rest as needed b/t legs – tough sets
E1. RNT Single Leg Deadlifts @ 20×0, 10/leg with Moderate DBs/hand x 3 sets, rest as needed
E2. Double KB Front Rack Carry, 100ft tough x 3 sets rest as needed

Wednesday
A. Warm-Up/Prep
B. EMOM x 28 minutes @ high effort
1st – 100ft Shuttle Running
2nd – 3-5 Devils Press @ 35/50/hand
3rd – 8/10 cal Ski Erg
4th – 10-15 Air Squats
C. 5 Rounds: (15 min)
2 min Bike Erg @ Moderate Effort
1 min FLR on Rings (use as an AMRAP if you cant go unbroken)

Thursday
A. Warm-Up/Prep
B. 2-4 Rounds of:
200/400m Running
30-60 sec Walk
*different abilities here – prescribe appropriately
C. 5 Rounds For Time:
250m Rowing
5 tough Close Grip Bench Press (aim for about 75% of your max/*should be unbroken or two sets at minimum)
D1. Weighted Strict Pullups / Negatives / Pullup work x 3 sets, rest as needed
D2. Double Under Practice x 3 sets, rest as needed
E. Alternating DB Bicep Curls @ 20×0, 12-16 alternating reps x 3 sets, rest as needed

Friday
A. Front Squat, 6-6-6, 3 min – 3 reps @ 40×1 / 3 reps @ 20×1
B. 10 sets:
1 Power Clean + 1 Above Knee Hang Squat Clean
(Into…)
5 Walk In Box Jumps onto High Box
90 sec rest
C. 5 sets:
100ft Reverse Sled Drag – tough
– rest as needed –
100ft SandBag Carry – tough
– rest as needed –

Wk 4/4 – April. 24/2023
Monday
10 min Echo Bike @ 5/10 Effort
(Into…)
20 min @ 85-90%
2,000m Rowing
100 Burpees – no jump @ top
AMRAP Double Unders / Single Unders in time remaining
(Into…)
10 min Echo Bike @ 5/10 Effort

Tuesday
A. 1 Squat Snatch + 1 OHS per min x 10 minutes – 5 min @ light ->moderate / 5 min building up
B1. Press @ 11×1, 3 tough reps x 3 sets, rest as needed
B2. Rope Climbs, 1-5 reps x 3 sets, rest as needed
C. EMOM x 16-20 minutes @ high effort
1st – 5 Box Jumps onto 20/24” Box + 5 L arm DB Push Jerks @ 35/50lbs
2nd – 5 cal Ski Erg + 5 R arm DB Push Jerks @ 35/50lbs

Wednesday
A. Back Squat, work to a challenging set of 6 – must be completed under 35 sec
B. Warm-Up/Prep
C. 1,000m Bike Erg For Time (full effort / test)
D1. Weighted Hip Extension on GHD, 8-12 reps x 3 sets, rest as needed
D2. Russian KBS, 15 tough reps x 3 sets, rest as needed
E. FLR on Rings, AMSAP x 1 set

Thursday
A. Warm-Up/Prep
B. 15 Rounds:
5 cal Echo Bike
100m Ski Erg
5 cal Echo Bike
8 Air Squats
30-90 sec rest
* Rounds 1,2,3, – Easy
* Rounds 4 – Moderate
*Round 5 – Hard
__________
Repeat 2 more x

Friday
A. 1 Above Knee Hang Power Clean x 5 sets, rest as needed
B. EMOM x 10 minutes
1st – HSPU Practice
2nd – Toes to Bar Practice
C. For Time:
100 Single Unders
30 Lateral Step-Overs @ 20/24” Box – no load
30 Double KB Deadlifts @ 35/50/hand
– 2 min rest –
100 Single Unders
30 Lateral Step-Overs @ 20/24” Box – no load
30 Double KB Deadlifts @ 35/50/hand

Wk 3/4 – April. 17/2023
Monday
10 min Erg @ 5/10 Effort
(Into…)
20 min @ 85-90%
80/100 cal Rowing
500ft Farmer Carry @ 45/75/hand – must be in 100ft unbroken sets
500ft SandBag Carry @ 100/150lbs – must in 100ft unbroken sets
(Into…)
10 min Erg @ 5/10 Effort

Tuesday
A. 1 Power Snatch + 2 OHS per min x 10 minutes – 5 min @ light ->moderate / 5 min building up
B1. Press @ 11×1, 5 tough reps x 3 sets, rest as needed
B2. Rope Climbs, 1-3 reps x 3 sets, rest as needed *good opportunity for you Joey to teach some clamping / practice for clients
C. EMOM x 16-20 minutes @ high effort
1st – 5 Toes to Bar + 3-5 Burpees
2nd – 8/10 cal Ski Erg/Bike Erg
3rd – 5 Pullups + 3-5 Burpees
4th – 8/10 cal Ski Erg/Bike Erg

Wednesday
A. Back Squat, work to a challenging set of 9 – (must be completed under 40 sec)
B. 3 sets:
200m Bike Erg @ VERY HARD EFFORT
(Into..)
100ft Sled Push (@ challenging load)
2-3 min rest
C. For Time:
Echo Bike Cals – 5,10,15,20
Unbroken DB Thrusters @ 20/35/hand -3,6,9,12
*10 min time CAP
*if cant do thruster unbroken / 10 burpee penalty for every break after completed workout*
D. V-Ups or Medball V-Ups, 20-30 sec per min x 5 minutes – https://www.youtube.com/watch?v=aYjoBpwJiv8

Thursday
A. Warm-Up/Prep
B. 12 Rounds:
250m Rowing
5 cal Ski Erg
5 Bar Facing Burpees
30-60 sec rest
* Rounds 1,2,3 – Very Easy
* Round 4,5 – Moderate
* Round 6 – Hard
_______
* Repeat

Friday
A. 2 Above Knee Hang Power Clean x 5 sets, rest as needed
B. 4-5 Rounds:
1 min Echo Bike @ Easy
30 sec AMRAP Push-Ups
C. 10 min @ Easy
10 cal Bike Erg

20-30 sec HSPU Practice
20-30 sec Cross Over Practice / DU Practice
20-30 sec Toes to Bar Practice
D. For Time:
20 x 25ft Shuttle Running
100ft Walking Lunges
40 Alternating Step-Up onto 20/24” Box
100ft Walking Lunges
20 x 25ft Shuttle Running

Wk 2/4 – April. 10/2023
Monday
10 min Erg @ 5/10 Effort
(Into…)
20 min @ 85-90%
40/50 cal Bike Erg
30 Wall Balls @ 15/20lbs to 9/10ft
(Into…)
10 min Erg @ 5/10 Effort

Tuesday
A. 1 Snatch Pull to Hold In Ext + 1 Above Knee Hang Power Snatch + 1 Above Knee Hang Squat Snatch x 7 sets, rest as needed
B1. Flat DB Bench Press @ 20×1, 8-10 tough reps x 3 sets, rest as needed
B2. SEATED Sled Pull with pulling rope, 50ft tough x 3 sets, rest as needed
C. EMOM x 20 minutes @ high effort
1st – 3 Toes to Rings + 5 Push Jerks @ 55/75lbs
2nd – 8/10 cal Rowing
3rd – 3 Pullups + 5 Box Jumps onto 20/24” Box – Step Down
4th – 8/10 cal Rowing

Wednesday
A. BackSquat, work to a challenging set of 12 reps (must be completed under 45 sec)
B. 3 sets:
12 tough DB RDL @ 20×0 – build from last week
(10 sec rest)
100ft fast Sled Push (moderate load / high speed
(120 sec rest)
C. For Time:
60 cal Echo Bike – starting @ 0 – every min get off and perform 50ft SandBag Carry @ 100/150lbs (25ft x 2 for carries)
*10 min time cap
D. EMOM x 6-10 minutes
1st – 30 sec FLR on Rings
2nd – 30 sec Hamstring Walk-Outs – https://www.youtube.com/watch?v=gRqYP8gmW80

Thursday
A. 5 sets:
500m Ski Erg
500m Rowing
1,000m Bike Erg
60-240 sec rest
* Rounds 1,2,3 – Very Easy
* Round 4 – Moderate
* Round 5 – Hard
B. If Time – Core / Mobility

Friday
A. 3 Above Knee Hang Power Clean x 5 sets rest as needed – really get clients to focus on sitting in their catch in their power clean receiving position
B. 3-4 Rounds:
1:30 min Row/Ski Erg @ Easy
HSPU Practice
C. Skills, EMOM x 9 minuts
1st – 20-45 sec Cross Overs / DU Practice
2nd – 30 sec Strict Toes to Bar / Strict Knees to Elbow / Strict Leg Raises
3rd – 2 Alternating Turkish Get Up
D. For Time:
40 cal Ski Erg
30 Hang Power Clean @ 65/95
20 Push-Ups
5 Rope Climbs to Top

Wk 1/4 – April. 3/2023
Monday
10 min Erg @ 5/10 Effort
(Into….)
20 min @ 85-90%
15 cal Rowing
12 KBS @ 16/24kg
9 Wall Balls @ 15/20lbs to 9/10ft
(Into…)
10 min Erg @ 5/10 Effort
*have two different ergs for this (1 for easy 10 min work & 1 rower for amrap)

Tuesday
A. 1 Halting Snatch Deadlift + 1 Floating Power Snatch + 1 Floating Squat Snatch x 7 sets, rest as needed – good technical working sets
B1. Flat DB Bench Press @ 40×0, 10 tough reps x 3 sets, rest as needed
B2. Sled Pull with Pulling Rope – 100ft / 50ft /25ft x 3 sets, rest as needed *increasing load as distance decreases
C. EMOM x 20 minutes:
1st – 8-12 cal Ski Erg @ high effort
2nd – 30 sec Toes to Bar Drills
3rd – 8-12 cal Bike Erg @ high effort
4th – 30 sec Push-Up/HSPU/Wall Walk Work
*Coach Joey will prescribe appropriate gymnastic training

Wednesday
A. Back Squat, work to a challenging set of 15 reps (must be completed under 50 sec)
B. 3 sets:
15 tough DB RDL @ 20×0
(10 sec rest)
100ft heavy SandBag Carry
(120 sec rest)
C. 3 Rounds For Time:
15/20 cal Echo Bike
50 Single Unders
100ft Double OH DB Carry @ 35/50/hand
*10 min time Cap
D. EMOM x 6-10 minutes
1st – 30 sec FLR on Rings
2nd – 30 sec Hamstring Walk-Outs – https://www.youtube.com/watch?v=gRqYP8gmW80

Thursday
A. 10 sets:
250m Ski Erg
250m Rowing
500m Bike Erg
60-120 sec rest
*Rounds 1,2,3 – Very Easy
Rounds 4,5 – Hard

Friday
– holiday –

Wk 4/4 – Mar. 27/2023
Monday
A. Close Grip Bench Press, 3-3-2-2-2, 2-3 min b/t
B. Top of Ring Dip Hold – AMSAP / FLR on Rings – AMSAP
C. 5 Rounds For Quality / Not For Time:
5-7 Toes to Bar
30 sec Double Unders
D. 5 Rounds For Quality / Not For Time
5-7 HSPU
Rope Climb Practice / Work
D. Standing Ez Curl Barbell Bicep Curls @ 20×0, 10-12 tough reps x 3 sets, rest as needed

Tuesday
A. 1 Above Knee Hang Squat Snatch + 1 OHS x 5 sets, rest as needed
B. 10 sets – fast
3 Bar Facing Burpees
2 Hang Squat Clean
1 Shoulder to OH
30-60 sec rest
*start light and finish tough
C. 3 Rounds:
5 L arm DB Hang Clean to Split Jerk – tough
15-30 sec rest
5 R arm DB Hang Clean to Split Jerk – tough
15-30 sec rest
25 Anchored Sit-Ups
60 sec rest

Wednesday
A. Barbell Romanian Deadlift @ 40×1, 4 reps x 5 sets, rest as needed
B. Teams of 2: 6 Rounds For Time
*3 Rounds Each / 1 Partner Does a round / 1 partner rest*
250m Ski Erg
250m Rowing
500m Bike Erg
*if no partner 3 Rounds with 2 min rest b/t
C. 3 sets – fast
10 x 50ft Shuttle Running
15/20 cal Echo Bike
2 min rest

Thursday
A. Push Press @ 11×1, 3-3-2-2-2, 2-3 min b/t
B. 10 min @ 85-90%
2 Rope Climbs to 12ft
8 Push-Ups
12 cal Ski Erg
C. 15 min @ Easy
15 cal Erg
30 sec Double Unders
30 sec Toes to Bar / Kipping Pullup

Friday
A. 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk x 5 sets, rest as needed
B. Every 1:30 min x 10 sets
5/7 cal Ski Erg + 2 Hang Power Snatch + 1 OHS – building in load / technique priority first
C. Goblet Squat @ 40×1, 5 reps x 6 sets, rest as needed
D. SandBag Clean Over Shoulder @ Heavy, 60 sec AMRAP x 2 sets, 2 min b/t sets