Southwest Strength

Open Gym on Monday (10am onward) & Tuesday / Tuesday class @ 6:30am. Back to normal Wednesday with evening classes.

Wk 3/4 – Feb. 16

Monday – Open Gym

A. 3 Position Hang Squat Snatch (Hi-Hang, Above Knee, Below Knee) 1 rep per position x 7 sets, rest as needed – Moderate start, tough finish

B. @ High Effort
3 min Ski – High Effort
(Into…)
3 min – High Effort
3 Toes to Bar
2 Bar Facing Burpees
1 tough Power Clean
4 min Rest
3 min Bike Erg – High Effort
(Into….)

3 min – High Effort
6 Push-Ups
4 Box Jump Overs @ 20/24” Box
2 Rope Climb / 10 Ring Rows
4 min Rest
3 min Rowing – High Effort
(Into…)
3 min – High Effort
3 Kipping Pull-Ups
2 Bar Facing Burpees
1 SandBag Clean Over Shoulder @ 100/150lbs

Tuesday – Open Gym

A. Close Grip Bench Press, 4 reps @ 75-80% of 1RM x 4 sets, rest as needed

B1. Single Arm DB Row, 6 tough reps / arm x 5 sets, 30-60 sec b/t arms
B2. Single Leg Hip Thrust, 10-15/leg x 5 sets, 15-30 sec b/t legs – upper back on bench – https://www.youtube.com/shorts/GjLaHYQE0C4

C. 20 min AMRAP
2,000m Rowing
100 Burpees – no jump @ top
AMRAP Double Unders / Single Under in time remaining
*OG Test, if you have done, check your old score!

Wednesday

A. Deadlift @ 11×1, 6-5-4, 3 min – increasing per set

B. 5 sets:
100ft tough Sled Push {grind but unbroken, definitely under a min of work}
4 Alternating tough DB Power Clean to OH
– 1:30-2 min Rest –

C. 3-4 sets:
120 sec Ski Erg [Can Be Row]
40 sec – Easy
40 sec – Moderate
40 sec – Harder
60-90 sec Rest
120 sec Bike Erg [Can Be Echo]
40 sec – Easy
40 sec – Moderate
40 sec – Harder
60-90 sec Rest

Thursday

A. Thruster from Rack, 2 tough reps x 5 sets, rest as needed

B. 10 sets – High Effort / Max Echo Bike
1:30 min [8/10 cal Rowing + 4 x 50ft Shuttle Running + AMRAP Echo Bike Cals]
1 min Rest

C. Barbell Split Squats @ 40×1, 5/leg x 3 sets, rest as needed – from a rack

Friday

A1. Seated Barbell Press @ 11×1, 6-5-4, 10 sec – Increasing per set
A2. DB Push Press @ tempo @ 40×2, 6 tough reps x 3 sets, 90-120 sec
A3. Weighted Mixed Grip Pull-Up @ 21×1, 3-4 tough reps x 3 sets, 10 sec
A4. Toes to Bar, accumulate up to 15 good reps x 3 sets, 90-120 sec

B. 10 Rounds – Teams of 2 / work/rest as needed
20 cal Ski Erg
6 Pull-Ups
4 Burpee SandBag Clean Over 40” Box @ 100/150lbs
*Burpee Sandbag Clean Over Box – https://www.youtube.com/shorts/_7H1Bn-NBIg

Cycle 1 – SW Active – 2026

Monday
A. 1 Snatch High Pull + 1 Squat Snatch x 10 sets, rest as needed – all tough sets
B. 2 Rounds – High Effort
2 min Erg
(Into…)
2 min AMRAP
3 Toes to Bar
3 Left Arm DB Devils Press @ 35/50
6 Air Squats
3 Right Arm DB Devils Press @ 35/50
2 min Rest
2 min Erg
(Into…)
2 min AMRAP
6 Push-Ups
9 Box Jump Overs @ 20” Box
12 Jumping Switch Lunges
2 min Rest
C. DB Cross Under Step-Down off Box, 10/leg x 3 sets, rest as needed – https://www.youtube.com/shorts/XqeXDwAwL7Q
D. Alternating DB Bicep Curls, accumulate 50 tough reps

Tuesday
A. Close Grip Bench Press, 5 reps @ 70-75% of 1RM x 3 sets, rest as needed – 1RM = what you hit last week!
B1. Single Arm DB Row @ 20×1, 8 tough/arm x 4 sets, 30-60 sec
B2. Single Arm Single Leg KB RDL @ 20×1, 8-10/leg x 4 sets, 30-60 sec b/t legs
C. 10k Bike Erg For Time

Wednesday
A. Deadlift @ 11×1, 7-6-5, 3 min – increasing per set
B1. Left SandBag Clean to Shoulder, 3 reps – heavy x 3 sets, 15-30 sec
B2. Left Shoulder SandBag Squat, 5 reps – heavy x 3 sets, 60 sec
B3. Right SandBag Clean to Shoulder, 3 reps – heavy x 3 sets, 15-30 sec
B4. Right Shoulder SandBag Squat, 5 reps – heavy x 3 sets, 60 sec
C. 5-6 sets:
90 sec Ski Erg: [Can Be Row]
30 sec – Easy
30 sec – Moderate
30 sec – Harder
30-60 sec Rest
90 sec Bike Erg: [Can Be Echo]
30 sec – Easy
30 sec – Moderate
30 sec – Harder
30-60 sec Rest

Thursday
A. Thruster from Rack, 3 tough reps x 5 sets, rest as needed
B. 5 sets – High Effort
25 Double Unders
5 L arm Hang KB Snatch @ 16/24kg
5 R arm Hang KB Snatch @ 16/24kg
1 min Rest
C. 10 Rounds – Max Reps
1 min [4 x 50ft Shuttle Running + AMRAP Burpees in time remaining]
1 min Rest

Friday
A1. Flat DB Bench Press @ 10×1, 6-8 tough reps x 3 sets, 10 sec
A2. Wall Facing HS Hold Against Wall, 15-60 sec x 3 sets, 90-120 sec
A3. Weighted Strict Pronated Grip Pull-Up @ 21×1, 4 tough reps x 3 sets, 10 sec
A4. Toes to Bar Cluster, 4.4.4.4 x 3 sets, 90-120 sec
B. 10——->1 For Time – Teams of 2 – Split Work As Needed
Ski Erg Cals
Pull-Ups
Ski Erg Cals
Box Jump Overs @ 20” Box
Ski Erg Cals
Shoulder to OH @ 65/95lbs

• 30 min time cap*

  Individual Workout

  6 Rounds For Time

  5 cal Ski Erg

  5 Pull-Ups

  5 cal Ski Erg

  5 Box Jump Overs @ 20/24” Box

  5 cal Ski Erg

  5 Shoulder to OH @ 65/95lbs

Cycle 2 – SW Active – 2026

Feb. 2/2026

Monday

A. 1 Squat Snatch x 10 sets, rest as needed – all tough sets

B. 2 Rounds – High Effort

1 Min Erg

(Into…)

1 Min Box Jump Overs @ 20/24”

1 min Rest

1 Min Erg 

(Into…)

1 Min Toes to Bar

1 min Rest

1 Min Erg

(Into…)

1 Min Air Squats

1 min Rest

1 Min Erg

(Into…)

1 Min Wall Walk

1 Min Rest

C. RNT Reverse Lunge, 50/leg x 1 set – Moderate Band Tension / Aim for unbroken

D. Supinated Grip Ring Row , 25 tough reps x 2 sets , rest as needed/enough to do unbroken

Tuesday – Open Gym

A. Close Grip Bench, work to a tough set of 1 – test

B1. Seated OH DB Press @ 11×1, 10 tough reps x 3 sets, 30-60 sec

B2. Singe Arm DB Row @ 20×1, 10 tough reps/arm x 3 sets, 30-60 sec b/t arms

C. Singe Arm Single Leg KB @ 20×1, 12-15/leg x 3 sets, 30-60 sec b/t legs – https://www.youtube.com/watch?v=VnHvZtV8Gz0

D. For Time

Rowing Cals – 50-40-30-20-10

Echo Cals – 50-40-30-20-10

* 35 min Time Cap*

Wednesday

A. Deadlift @ 11×1, 8-7-6, 3 min – increasing per set

B. SandBag Squats / Bear Hug, 10-12 tough reps x 3 sets, rest as needed

C. Single Arm DB Hang Clean to Split Jerk, 5 heavy/arm x 3 sets, 30 sec b/t arms

D. 7 sets

1 min Ski Erg [Can Be Rower]

20 sec – Easy

20 sec – Moderate

20 sec – Harder [Make it Very Hard]

30 sec Rest

1 min Bike Erg [Can Be Echo]

20 sec – Easy

20 sec – Moderate

20 sec – Harder [Make it Very Hard]

30 sec Rest

Thursday

A. Thruster from a Rack, 5 tough reps x 5 sets, rest as needed

B. EMOM x 10 Min – High Effort

1st – 10 Double Unders + 5 L arm Hang KB Snatch – tough/heavy

2nd – 10 Double Unders + 5 R arm Hang KB Snatch – tough/heavy

C. 2 Rounds – High Effort

60 sec [10 Bar Facing Burpees + AMRAP Concept 2 Erg]

60 sec Rest

60 sec [10 Waking Lunge + AMRAP Concept 2 Erg]

60 sec Rest

60 sec [10 Deadlifts @ 95/135lbs + AMRAP Concept 2 Erg]

60 sec Rest

60 sec [10 Walking Lunge + AMRAP Concept 2 Erg]

60 sec Rest

60 sec [5 Power Clean to OH @ 95/135lbs + AMRAP Concept 2 Erg]

60 sec Rest

Friday

A1. Flat DB Bench Press @ 10×1, 10-12 tough reps x 3 sets, 10 sec

A2. HS Hold Against Wall, 15-60 sec x 3 sets, 90-120 sec

A3. Weighted Strict Pronated Grip Pull-Ups @ 21×1, 5 tough reps x 3 sets, 10 sec

A4. Toes to Bar Cluster 3.3.3.3.3 x 3 sets, 90-120 sec

B. For Time – Teams of 2 [Split Work As Needed]

OHS @ 55/75lbs – 9-15-21

Rope Climbs – 3-3-3

(Into…)

Rowing Cals – 20-20-20

Ski Erg Cals – 20-20-20

(Into…)

Hang Power Clean to OH @ 55/75lbs – 9-15-21

Pull-Ups – 10-10-10

(Into..)

Rowing Cals – 20-20-20

Ski Erg Cals – 20-20-20

* 30 min Time Cap*

Individual Workout

For Time

OHS @ 55/75lbs – 6-9-12

Rope Climbs – 2-1-1

(Into..)

Rowing Cals – 15-15-15

Ski Erg Cals – 15-15-15

(into…)

Hang Power Clean to OH @ 55/75lbs -6-9-12

Pull-Ups – 6-6-6

(Into..)

Rowing Cals – 15-15-15

Ski Erg Cals – 15-15-15

* 30 min Time Cap*

Wk 4/4 – SW Active – Wk of Jan. 26/2026

Monday
A1. 1 Below Knee Hang Power Snatch + 3 OHS x 5 sets, rest as needed – start @ light + 0-10lbs per set – finish @ tougher
A2. Flat DB Bench Press @ 20×1, 8-10 tough reps x 5 sets, rest as needed – be sure its tough!
B1. Front Squat @ 20×1, 2 tough reps x 5 sets, rest as needed
B2. Toes to Bar Practice or Toes to Bar Ladder – 4-3-2-1 x 5 sets, rest as needed
C. Open Workout – 13.2
“Complete as many rounds and reps as possible in 10 minutes of:
75/115 pound Shoulder to overhead, 5 reps
75/115 pound Deadlift, 10 reps
15 Box jumps, 20/24” box”
*can step-up too as a standard

Tuesday
A. Close Grip Bench Press @ 20×1, 4 tough reps x 5 sets, rest as needed
B. Pendlay Row @ 20×1, 4 tough reps x 5 sets, rest as needed
C. 9 min Echo Bike
90 sec – Hard
90 sec – Easy
D. 9 min Ski Erg
90 sec – Hard
90 sec – Easy
E. 9 min Rowing
90 sec – Hard
90 sec – Easy

Wednesday
A1. 1 Above Knee Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed – finish tough
A2. Pull-Up Strength Progression [Weighted, Strict Pull-Up, Negatives, Banded, etc] Coach with RX individually x 5 sets, rest as needed
C. For Time – Teams of 2 [Working in a 1 min on / min off scenario] *1 partner work for a min / 1 partner rest for a min
100 cal Rowing
80 KBS @ 16/24kg
60 Toes to Bar
40 Burpees – no jump @ top
20 SandBag Clean Over Shoulder @ 100/150

Thursday
A. EMOM x 16 Minutes
1st – 2 x [5 Left Side Lateral Hurdle Turn Into Box Jump]
2nd – 2 x [5 Right Side Lateral Hurdle Turn into Box Jump]
3rd – 10 Left Side Anti-Rotational Medball Toss
4th – 10 Right Side Anti-Rotational Medball Toss
B. Russian KBS, 10 tough reps every 40 sec x 7 sets – heavy , heels down!!
C. 10 min Echo/Bike Erg – Easy Effort
(Into…)
10 Rounds For Time
10 Jumping Switch Lunges
8/10 cal Ski Erg
*15 min time Cap*

Friday
A. Barbell Romanian Deadlift @ 20×1, 4 tough reps x 5 sets, rest as needed – start from a rack, plates dont touch the floor
B. 6 min – High Effort
Pull-Ups – 2,4,6, etc
Burpees – 2,4,6, etc
3 min Rest
6 min – High Effort
DB Push Press @ 35/50/hand – 2,4,6, etc
Lateral Box Step-Over 20/24” Box – 2,4,6, etc
3 min Rest
6 min – High Effort
Left Arm DB Bent Over Row @ 35/50 – 5,10,15, etc
Double Unders – 10,15,20, etc
Right Arm DB Bent Over Row @ 35/50 – 5,10,15, etc
Double Unders – 10,15,20, etc
3 min Rest
6 min – High Effort
Wall Walk – 2,2,2, etc
Echo Bike Cals – 3,6,9, etc

Wk 3/4 – SW Active – Wk of Jan. 19/2026
Monday
A1. 1 Power Snatch + 1 Below Knee Hang Power Snatch x 5 sets, rest as needed – start @ light + 0-10lbs per set – finish @ Moderate / Tough
A2. Flat DB Bench Press @ 20×1, 10 tough reps x 5 sets, rest as needed
B1. Front Squat @ 20×1, 3 tough reps x 5 sets, rest as needed
B2. Toes to Bar Practice, or Rope Climb Technical Practice x 5 sets, rest as needed
“C. Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
____
35/50lbs – 20/24” Box”
-22.1

Tuesday
A. Close Grip Bench Press @ 20×1, 6 tough reps x 5 sets, rest as needed
B. Pendlay Rows @ 20×1, 6 tough reps x 5 sets, rest as needed
C. 10 min Echo Bike
60 sec – Hard
60 sec – Easy
D. 10 min Ski Erg
60 sec – Hard
60 sec – Easy
E. 10 min Rowing
60 sec – Hard
60 sec – Easy

Wednesday
A1. 2 Above Knee Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed – finish @ tougher
A2. Pull-Up Strength Progression [Weighted, Strict Pull-Up, Negatives, Banded, etc] Coach with RX individually x 5 sets, rest as needed
B. 20 Rounds [10 Rounds Each / You Go / I Go Per Round]
6/8 cal Echo Bike
5 Push-Ups [ensure quality]
4 Toes to Bar

Thursday
A1. Step in Hurdle Jump, 5 high reps x 5 sets, 15 sec – set this up with a box & dowels!
A2. Left Side Hurdle Jumps, 5 fast/smooth x 5 sets, 15 sec – low hurdle
A3. Right Side Hurdle Jumps, 5 fast / smooth x 5 Sets, 60 sec – low hurdles
B. 3 sets:
10 heavy Russian KBS
10 Left Side Anti-Rotational Medball Toss 
30 sec Rest
10 heavy Russian KBS
10 Right Side Anti-Rotational Medball Toss
30 sec Rest
C. 10 min Echo/Bike Erg – Easy Effort
(Into….)
For Time
10 Air Squats
8/10 cal Ski Erg
20 Air Squats
8/10 cal Ski Erg
30 Air Squats
8/10 cal Ski Erg
40 Air Squats
8/10 cal Ski Erg
50 Air Squats
8/10 cal Ski Erg

Friday
A. Barbell Romanian Deadlift @ 20×1, 6 tough reps x 5 sets, rest as needed – start from a rack, plates dont touch the floor
B. 6 min – High Effort
9 cal Rowing
6 Pull-Ups
3 Burpees
3 min Rest
6 min – High Effort
9 cal Bike Erg
6 DB Push Press @ 35/50/hand
3 Toes to Bar
3 min Rest
6 min – High Effort
100ft SandBag Carry @ 100/150lbs
50ft Walking Lunges – no load
3 min Rest
6 min – High Effort
100ft Farmer Carry @ 50/75lbs/hand
3 Wall Walks

Wk 2/4 – SW Active – Wk of Jan. 12/2026

Monday
A1. 1 slow Snatch Pull + 1 Below Knee Hang Squat Snatch x 5 sets, rest as needed – start @ light + 0-10lbs per set – finish @ Moderate / Tough
A2. Seated OH DB Press @ 10×1, 6 tough reps x 5 sets, rest as needed
B1. Front Squat @ 20×1, 4 tough reps x 5 sets, rest as needed
B2. Toes to Bar Practice, or Rope Climb Technical Practice x 5 sets, rest as needed
C. 10 min AMRAP
Left Arm DB Thruster @ 35/50/hand – 2,4,6, etc
Ski Erg/Row Cals – 5/7,5/7,5/7, etc
Right Arm DB Thruster @ 35/50/hand – 2,4,6, etc
Ski Erg/Row Cals – 5/7,5/7,5/7, etc

Tuesday
A. Close Grip Bench Press @ 20×1, 8 tough reps x 5 sets, rest as needed
B. Pendlay Rows @ 20×1, 8 tough reps x 5 sets, rest as needed
C. 9 min Echo Bike
45 sec – Hard
45 sec – Easy
D. 9 min Ski Erg
45 sec – Hard
45 sec – Easy
E. 9 min Rowing
45 sec – Hard
45 sec – Easy

Wednesday
A1. 1 Power Clean + 1 Above Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed – start @ light/moderate + 0-10lbs per set
A2. Pull-Up Strength Progression [Weighted, Strict Pull-Up, Negatives, Banded, etc] Coach with RX individually x 5 sets, rest as needed
B. 10 Rounds For Time [You Go / I Go – 5 Rounds each]
5/7 cal Echo Bike
2 Left Shoulder SandBag Clean @ 100/150
5 Box Jump Overs @ 20/24” Box
2 Right Shoulder SandBag Clean @ 100/150
5 Burpees
C. If time:
Push-Ups, 8-10 “tough” reps x 3-5 sets, rest as needed *can be weighted, ring, or regular or to a target! Make them “tough”

Thursday
A. EMOM x 20 Minutes
1st – 5 tough Seated Box Jumps
2nd – 10-15 fast Lateral Hurdles – https://www.youtube.com/shorts/zcIZSiUIZYo
3rd – 10 Left Side Anti-Rotational Medball Toss – 10-20lbs
4th – 10 Right Side Anti-Rotational Medball Toss – 10-20lbs
B. 5 min Easy Bike Erg or Echo Bike
(Into…)
For Time
20/30 cal Rowing
10 KBS @ 24/32kg
10 Jumping Switch Lunges
8 KBS @ 24/32kg
8 Jumping Switch Lunges
6 KBS @ 24/32kg
6 Jumping Switch Lunges
4 KBS @ 24/32kg
4 Jumping Switch Lunges
2 KBS @ 24/32kg
2 Jumping Switch Lunges
*** 5 min Time Cap***
@ Minute 10 start the Easy Bikes
(Into…)
5 min Easy Bike Erg or Echo Bike
(Into…)
For Time:
500ft Walking Lunges – no load
*** 5 min Time Cap***

Friday
A. Barbell Romanian Deadlift @ 20×1, 8 tough reps x 4 sets, rest as needed – start from a rack, plates dont touch the floor
B. 5 min – High Effort
10 Toes to Bar
10 Shoulder to OH @ 65/95lbs
2:30 min Rest
5 min – High Effort
10 Wall Walks
AMRAP Rowing Cals in time remaining
2:30 min Rest
5 min – High Effort
50ft L arm Farmer Carry @ 50/75lbs
10 Air Squats
50ft R arm Farmer Carry @ 50/75lbs
10 Air Squats
2:30 min Rest
5 min – High Effort
8/10 cal Rowing
10 Bar Facing Burpees
C. If time, Barbell Bent Over Rows, 10-12 reps x 3 sets, rest as needed

Wk 1/4 – SW Active – Wk of Jan. 5/2026
Monday
A1. 1 Power Snatch + 1 Above Knee Hang Squat Snatch x 5 sets, rest as needed – start @ light + 0-10lbs per set – finish @ moderate – > tough
A2. Seated OH DB Press @ 10×1, 8-12 very tough reps x 5 sets, rest as needed
B1. Front Squat @ 20×1, 5 tough reps x 5 sets, rest as needed
B2. Toes to Bar Practice, 5-15 reps or Rope Climb Practice 1-2 reps x 5 sets, rest as needed
C. 10 min AMRAP
[35/50 cal Rowing Buy In]
(Into..)
AMRAP in time remaining of:
4 Burpees – no jump @ top
6 Single Arm DB Hang Clean to OH @ 35/50lbs [3arm]
8 Box Jump Overs @ 20/24” Box
10 Goblet Squats @ 35/50lbs

Tuesday
A. Close Grip Bench Press @ 20×1, 10 tough reps x 4 sets, rest as needed
B. Pendlay Row @ 20×1, 10 tough reps x 4 sets, rest as needed
C. 10 min Echo Bike
30 sec – Hard
30 sec – Easy
D. 10 min Ski Erg
30 sec – Hard
30 sec – Easy
E. 10 min Rowing
30 sec – Hard
30 sec – Easy

Wednesday
A1. Squat Clean Cluster, 1.1.1 x 5 sets, rest as needed – start @ light + 0-10lbs per set
A2. Pull-Up Strength Progression [Weighted, Strict Pull-Up, Negatives, Banded, etc] Coach will RX individually x 5 sets, rest as needed
B. Teams of 2 – 20 Rounds For Time – [You Go / I Go]
6 cal Echo Bike
10 Jumping Switch Lunges
6 Push-Ups
25 min Time Cap
C. If time:
Reverse Crunch to Dragon Fly Lower, 30 sec AMRAP @ 40×1 x 5 sets, 1-2 min

Thursday
A1. Left Leg Lateral Hurdles, 5 reps x 3 sets, 15 sec
A2. Right Leg Lateral Hurdles, 5 reps x 3 sets, 15 sec
B. 5 Forward Hurdles onto Box x 5 sets, 1 min
C. Seated Box Jumps, 5 reps x 5 sets, 1 min
D. 5 min Easy Bike Erg or Echo Bike
(into….)
EMOM x 10 minutes – High Effort
1st – 8 L arm OH DB Walking Lunges – tough
2nd – 8 R arm OH DB Walking Lunges – tough
(into…)
5 min Easy Bike Erg or Echo Bike
(Into…)
EMOM x 10 minutes – High Effort
1st – 6 L arm DB Hang Squat Clean Thruster – tough
2nd – 6 R arm DB Hang Squat Clean Thruster – tough

Friday
A. Barbell Romanian Deadlift @ 20×1, 10 tough reps x 3 sets, rest as needed – start from a rack, plates dont touch the floor
B. 5 min – High Effort
1 Rope Climb
4 KBS @ 16/24kg
6 Air Squats
2:30 min Rest
5 min – High Effort
1 Wall Walk
2 SandBag Clean Over Shoulder @ 100/150lbs
3 Toes to Bar
2:30 min Rest
5 min – High Effort
10 Push Jerks @ 55/75lbs
10 cal Bike Erg/Row
2:30 min Rest
5 min – High Effort
10 Deadlifts @ 105/155lbs
10 cal Bike Erg/Row
C. If time, Barbell Bent Over Rows, 10-12 reps x 3 sets, rest as needed

Last few sessions of 2026!

Wk 4/4 – SW Active. Dec. 29

Monday

A. Every 2 min x 10 sets
Set 1/3/5/7/9 – Bench Press @ 21×1, [3-3-2-2-1]
Set 2/4/6/8/10 – 10 tough DB Alternating Step-Up onto 20/24” Box

B. Toes to Bar, 6-12 per min x 5 minutes

C. For Time – Test
250m Rowing
15 KBS @ 16/24kg
25 Burpees
15 KBS @ 16/24kg
500m Rowing
15 KBS @ 16/24kg
25 Burpees
15 KBS @ 16/24kg
250m Rowing

*OG Aerobic Test – check your scores if you have been around 5+ years
*sub 10 min a great great goal!

Tuesday – SW Active Class 6:30am/Open Gym

A. 5 Rounds – High Repeatable Effort
30 sec Ski Erg
30 sec rest
30 sec Shuttle Running
30 sec rest
30 sec Echo Bike
30 sec rest
30 sec Shuttle Running
30 sec rest

B1. Flat DB Bench Press @ 20×1, 8-10 tough reps x 5 sets, 1-1;30 min
B2. KB Gorilla Rows @ 20×1, 12 tough alternating reps x 5 sets, 1-1:30 min – https://www.youtube.com/shorts/dsuu3m_XQqk

Wednesday/Thursday – Open Gym
*message coach for any adjustments or extra you may need

A. 5 sets – High Repeatable Effort
250m Rowing
500m Bike Erg
2 min Rest

B1. DB RDL @ 20×1, 10 reps x 5 sets, 30 sec
B2. SandBag Carry, 100ft tough load x 5 sets, 30 sec
B3. Reverse Sled Drag, 100ft tough x 5 sets, 90-120 sec Rest

Friday – SW Active

A. Every 2 min x 10 sets
Sets 1/3/5/7/9 Deadlift @ 11×1, [4-4-3-3-3] – not touch & go / good quality sets
Sets 2/4/6/8/10 – “Pull-Up” Strength Work – Prescribed by coach

B. 5 tough Ring Dips per min x 5 Minutes
C. DB Pendlay Rows, 15 tough reps every 2 min x 3 sets

D. For Time
30/40 cal Echo Bike
21 Shoulder to OH @ 65/95lbs
10 Alternating DB Power Snatch @ 35/50lbs
15 Shoulder to OH @ 65/95lbs
10 Alternating DB Power Snatch @ 35/50lbs
9 Shoulder to OH @ 65/95lbs

Wk 3/4 – SW Active – Dec. 22

Monday
A. Every 2-2:30 min x 10 sets
Set 1/3/5/7/9 – Bench Press @ 21×1 [4-3-3-2-2]
Set 2/4/6/8/10 – 100ft fast Walking Lunge – no load [RX+ Wear Weight Vest]

B. Toes to Bar, 3-5 reps every 30 sec x 5 Minutes

C. Standing DB Strict Press @ 10×1, 6-9 tough reps per min x 5 minutes

D. 15 min AMRAP
40 KBS @ 16/24kg
30 cal Ski Erg
20 Wall Balls @ 14/20lbs to 9/10ft
10 Burpee Pull-Ups

Tuesday – Open Gym
A. 10 Rounds:
1:30 min [100ft Sandbag Carry @ 100/150lbs + AMRAP Echo Bike Cals]
1 min Rest

B1. Medium Incline DB Bench Press @ 41×1, 6-9 tough reps x 5 sets, 30-60 sec Rest
B2. Barbell Bent over Rows @ 20×1, 8-10 tough reps x 5 sets, 90 sec

C. Accumulate 5 minutes of FLR on Rings quickly – 10 min time cap

Tuesday – SW Active – 6:30am/4pm – Coach Alivia
A. 1 Paused Squat Snatch + 1 OHS x 6 sets, rest as needed – start light + 0-10lbs per set
B. 1 Paused Squat Clean + 1 Paused Split Jerk x 6 sets, rest as needed – start @ light + 0-10lbs per set
C. 10 sets – High Effort
7/9 cal Rowing
5 Bar Facing Burpees
3 Power Clean to OH @ 95/135lbs
1 min Rest

D. Mobility / Coaches Choice

Wednesday / Thursday [Christmas Eve / Christmas Day] – No Classes / Open Gym

Friday – Boxing Day Workout – Coach Alivia [Stay Tuned For Program]

Wk 2/4 – SW Active – Dec. 12

Monday
A. Every 2:30-3 min x 10 sets
Set 1/3/5/7/9 Bench Press @ 21×1 [5-4-3-3-3]
Set 2/4/6/8/10- 6-9/leg Single Goblet Split Squat [1 /leg @ a time]
B. Hanging Knee Tuck Hold, AMSAP x 1 set – Knees above parallel standard
C1. Chest to Ring Hold, 20-30 sec x 3 sets, 30 sec
C2. Rower Pike-Ups, 40 sec AMRAP x 3 sets, 90 sec
D. 3 Rounds For Time
21 Air Squats
15 DB Power Snatch @ 35/50lbs
9 Burpees onto 20/24” Box
* 10 min time Cap*

Tuesday – Open Gym
A. 5 Rounds:
3 min [200ft Shuttle Running + 10 Line Facing Burpees + AMRAP Bike Erg Cals in time remaining]
2 min Rest
B1. Medium Incline DB Bench Press @ 41×1, 8-10 reps x 3 sets, 30 sec
B2. Ring Row @ 40×1, 8-12 tough reps x 3 sets, 90 sec
C. Weighted Vest Front Bridge, Accumulate 5 total minutes – partition / rest as needed

Wednesday
A. Single Leg Forward Hurdle [Low Hurdle], 5/leg x 3 sets, rest as needed
B. Single Leg Lateral Hurdle [Low Hurdle], 5/leg x 3 sets, rest as needed
C. Front Squat, 6-5-5, 2-3 min
D. MWG AMRAP [s]
3 Rounds:
3 min AMRAP
15/20 cal Ski/Row/C2 Bike
20 Toes to Bar
AMRAP Concept 2 Erg in time remaining
2 min Rest
(Into….)
+
3 Rounds:
3 min AMRAP
24 Alternating Step-Up onto 20/24” Box
6 Wall Walks
AMRAP Concept 2 Erg in time remaining
2 min Rest

Thursday
A. 1 Snatch High Pull + 2 Below Knee Hang Power Snatch x 5 sets, rest as needed – start @ Moderate + 0-5/10lbs per set
C. Every 45 sec x 6 sets – fast
15 Double Unders + 3 OHS @ 65/95lbs [snatch from floor]
D. 1 Paused Power Clean (@ Knee) + 1 Power Clean x 5 sets, rest as needed – start @ Moderate + 0-5/10lbs per set
E. Every 45 sec x 6 sets – fast
15 Double Unders + 3 Hang Squat Clean @ 75/115lbs
F. For Time [RX + with 14/20lb Weight Vest]
Shuttle Running – 500ft,400ft,300ft,200ft,100ft
Walking Lunges – 50ft,50ft,50ft,50ft,50ft

Friday
– Christmas Lift Off & Potluck – 6 pm – Come out – everyone welcome!
– you can choose to lift off or just hang out and be a cheer squad!
4 lifts to choose. Establish / test maximum in 2 of the following:
1) Front Squat
2) Clean
3) Deadlift
4) Bench Press
Mandatory – > Potluck