SW Active – Dec. 1

Wednesday – IE Erg/Mixed
@ Increasing effort
11 No Push-Up Burpees
22 cal Rowing
2 min rest
11 No Push-Up Burpees
33 cal Rowing
2 min rest
11 No Push-Up Burpees
44 cal Rowing
*1st Round Ez
*2nd Round Moderate
*3rd Round – HAM
+
Rest as needed
+
7-10 sets @ increasing effort per set
8 cal Ski Erg or Bike Erg
6 Box Jumps or Alternating Step-Up
1 min rest
*1st Ez
*every set faster
*last set FAST

SW Active – Nov. 30

Tuesday – Deadlift Test ->Speed Work + Mixed AMRAP
A. Deadlift @ 11×1, work to a tough set of 6 – warm-up with sets of 3 reps – finish with a strong set of 6
B. Deadlift @ 11×1, 3 reps @ 70% every min x 6 minutes
C. 10——>1 For Time
Wall Balls @ 15/20lbs to 9/10ft
KBS @ 16/24kg
DB Push Press @ 35/50/hand

SW Active – Nov. 29

Wk 3/4 – SW Active – Nov. 29/2021
Monday – Bsq Speed/Jump + Upper Int/Varied + Upper End
A1. Back Squat, 3-5 reps @ 64-68% x 6 sets, 30 sec
A2. Depth Jump to Broad Jump, 2-3 Powerful reps. 6 sets, 30 sec — https://www.youtube.com/watch?v=dxL1sO8x1HAB1. Weighted Ring Dips/Ring Dips/Strict Dips/Pushups x 3 sets, rest as needed *progression of last week
B2. One Arm DB Row, 5-8 / arm x 3 sets, rest as needed – heavy DB , knee up on Bench
C. 10 min AMRAP
Push-Ups – 2,4,6, etc
Strict Pronated Pullups – 3,3,3, etc
Double Unders / Single Unders – 30,30,30, etc

SW Active – Nov. 26

Friday – Upper Int/Varied + Mixed Gym Work + 20 min/mixed AMRAP
A1. Handstand Hold/FLR or Inverted Burpee, 20-30 sec x 3 sets, 30 sec
A2. Toes to Bar/Toes to Rings, 20-30 sec x 3 sets, 30 sec
A3. Rope Climbs, 2-3 reps x 3 sets, 30 sec
A4. DU’s, 30-60 sec x 3 sets, 30 sec
B. Prep/Set-Up
C. 20 min @ 85-90%
10/15 cal Echo Bike
3 SandBag Clean Over Shoulder
100ft SandBag Carry

SW Active – Nov. 24

Wednesday – IE Erg/Mixed
3 Rounds @ increasing effort per set
600m Rowing
400m Ski Erg
20 Alternating Step-Ups on to 20/24” Box
– 1st round 5/10
– 2nd round 7/10
– 3rd round 9/10
+
5 min rest
+
3 Rounds @ increasing effort per set
.8/1.0 mile Echo Bike
1k Bike Erg
– 1st round 5/10
– 2nd round 7/10
– 3rd round 9/10
+
5 min rest
+
Mobility
– Pancake Stretch
– Banded Posterior Hip Flexor Stretch
– Supine Banded Hamstring Stretch

Sw Active – Nov. 23

Tuesday – Deadlift Test ->Speed Work + Mixed AMRAP
A. Deadlift @ 11×1, work to a tough set of 8 – warm-up with 3-5 reps – not alot of sets! Finish with 10
B. Deadlift @ 11×1, 3 reps @ 65% of 1RM every min x 7 minutes
C. 10 Rounds For time
500m Bike Erg
9 Wall Balls @ 15/20lbs to 9/10ft
5 Toes to Bar
3 Power Cleans @ 95/135lbs

SW Active – Nov. 22

Wk 2/4 – SW Active – Nov. 22/2021
Monday – Bsq Speed/Jump + Upper Int/Varied + Upper End
A. EMOM x 10 minutes
1st – 4-5 Back Squats @ 62-65% – squat fast/no pause
2nd – 3-5 Step In High Box Jumps
B1. Weighted Ring Dips/Ring Dips/Strict Dips/Pushups x 3 sets, rest as needed
B2. Seated Sled Pull, 50ft tough x 3 sets, rest as needed
C. 10 sets – fast
5 cal Ski Erg
3 Hand Release Burpees
1 Rope Climb
30 sec Recovery

SW Active – Nov. 19

Friday – Upper Int/Varied + Mixed Gym Work + 20 min/mixed AMRAP
A1. FLR on Rings, 45-60 sec x 3 sets, 30 sec
A2. Rope Climbs, 2-3 reps x 3 sets, 30 sec
A3. Toes to Rings, 6-15 reps x 3 sets, 30 sec
A4. Farmer Carry, 100ft – heavy x 3 sets, 30 sec *can be the handles
B. Prep/Set-Up
C. 20 min @ 85-90%
10 cal Rowing
10 Alternating DB Power Snatch @ 35/50lbs
10 cal Rowing
10 Box Jumps onto 20/24” Box – Step Down

SW Active – Nov. 17

Wednesday – IE Erg/Mixed
21,15,9
Erg Cals
KBS @ 16/24kg
– round of 21s @ 5/10
– round of 15s @ 7/10
– round of 9s @ 9/10
(into..)
21,15,9
Erg Cals
Alternating Step-Ups onto 20/24” Box
– round of 21s @ 5/10
– round of 15s @ 7/10
– round of 9s @ 9/10
(into..)
21,15,9
Erg Cals
Wall Balls
– round of 21s @ 5/10
– round of 15s @ 7/10
– round of 9s @ 9/10
(into..)
21,15,9
Erg Cals
Erg Cals
– round of 21s @ 5/10
– round of 15s @ 7/10
– round of 9s @ 9/10

SW Active – Nov. 16

Tuesday – Deadlift Test ->Speed Work + Mixed AMRAP
A. Deadlift @ 11×1, work to a Tough set of 10 – warm-up with sets of 4-6 reps – then finish with a set of 10 (not alot of tough sets here)
B. Deadlift @ 11×1, 3 reps @ 60% of 1RM every 60 sec x 8 minutes
C. 5 Rounds For Time:
1,000m Bike Erg
10 Burpees to 6 “ OH
* 20 min Time Cap

* encourage everyone to RX the Burpees
D. Weighted Side Bridge, 30 sec/side x 3 sets, 30 sec