Southwest Active – Aug. 23

Friday – Scapular + Bench Int + MAP 30/30 – Mixed
A. Banded Face Pulls, 30 sec per min x 3 minutes
B.  Banded Straight Arm Lat Pull-Downs, 30 sec per min x 3 minutes
C. Single Arm Trap 3 Raises, 10-12 reps/arm x 2 sets, ran
D. Bench Press, work to a tough set of 5
E. 5 sets @ 85-90%
30 sec Burpees to 6 “ OH
30 sec rest
30 sec Hang Power Snatch @ 55/75lbs
30 sec rest
30 sec AirBike/Row/Ski
30 sec rest
30 sec DB Power Cleans @ 35/50lbs/hand
30 sec rest

Southwest Active – Aug. 22

Thursday – Deadlift Linear + SL/Pchain work + Erg/Run/Mixed
A. Deadlift @ 11×1, work to a challenging set of 3
B. Single Leg KB Deadlift @ 11×1, 5-7 reps per leg x 2 sets, ran
C. Every 2 min x 12 sets
Set 1 – 10 Burpees + 10 Wall Balls @ 15/20lbs to 9ft + 10 Air Squats
Set 2 – 15-20 cals AirBike/Row/Ski
Set 3 – 200m Running
Set 4 – 10 Burpees + 10 DB Power Snatch @ 35/50lbs + 10 Russian KBS @ 16/24kg
Set 5 – 15-20 cals AirBike/Row/Ski
Set 6 – 200m Running
*scaling will be provided

Southwest Active – Aug. 21

Wednesday – Upper EMOM/Non + Upper EMOM/Gym + Sled/SandBag Work + Hold/Gym
A. EMOM x 10 minutes
1st -6-8 DB Bench Press
2nd – 8-10 Feet Elevated Tough Ring Rows
B. EMOM x 10 minutes
1st – 4 Pullups + 4 Toes to Bar + 4 Pushups
2nd – 3-10 Kipping HSPU/HS Hold/Wall Walk
C. 2 rounds for time:
100ft Sled Push – heavy (same as last week)
150ft Front Rack SandBag Carry @ 100/150lbs
D. EMOM x 9-12 minutes 
1st – 10-30 Sec Bent Arm Hang From Rope
2nd – 15 Toes to Rings
3rd – 30 sec Top of Ring Dip Hold

Southwest Active – Aug. 20

Tuesday – Sn tech EMOM + Cj tech EMOM + MAP 60/60 – Mixed
A. 2 Position Hang Squat Snatch (below knee, above knee). OHS, 2.1 per min x 10 minutes – 5 min @ light->mod, 5 min @ mod—>challenging
B. 1 Clean Pull + 1 Below Knee Hang Squat Clean + 1 Split Jerk per min x 10 minutes – 5 min @ light—>mod, 5 min @ mod—>challenging
C. 2 sets @ 85-90%
1 min Front Squats @ 65/95lbs
1 min rest
1 min Burpees
1 min rest
1 min AirBike/Row/Ski
1 min rest
1 min Jumping Switch Lunges
1 min rest
1 min Devils Press @ 20/35lbs/hand
1 min rest

Southwest Active – Aug. 19

Wk 2/4 – Aug. 19
Monday – Bsq Paused + Upper Ecc/Carry + Core EMOM
A. Back Squat @ 22×1, 4-4-4-4, 3 min b/t – tough sets
B1. Push Press @ 41×1, 5-6 reps x 4 sets, 10 sec
B2. Front Rack SandBag Carry @ heavy, 100ft x 4 sets, 1:30 min
B3. Dumbbell Prone Rows @40×1, 6-9 reps x 4 sets, 10 sec –

B4. Farmer Carry ,100ft tough x 4 sets, 1:30 min
C. 10 min:
20 sec Left Side Star Plank
10 sec rest
20 sec Right Side Star Plank
10 sec rest
30 sec Left Arm KB Front Rack Hold @ heavy
30 sec Right Arm KB Front Rack Hold @ heavy

SW Active Aug. 17

A. Overhead Squat, work to a challenging set of 3

B. Snatch Balance, 2 moderate to tough reps per min x 6 min 
C. 5 min @ 85-90%
10 cal Ski Erg
10 Box Jump Overs @ 20/24”
– 5 min Rest
5 min @ 85-90%
10 Toes to Rings
10 cal AirBike
– 5 min Rest
5 min @ 85-90%
100 Air Squats
100 Single Unders
AMRAP DB Push Jerks @ 35/50lbs/Hand

Southwest Active – Friday – Aug. 16/2019

Friday – Scapular + Bench Int + MAP 30/30 – Mixed
A. Medium Incline Side Lying Powell Raises, 10 reps/arm x 2 sets, 1 min b/t
B. Seated DB External Rotators, 10 reps/arm x 2 sets, 1 min
C. Bench Press, work to a tough set of 6
D. 5 sets @ 85-90%
30 sec AirBike/Row/Ski
30 sec rest
30 sec Double DB Power Snatch @ 20/35lbs/hand
30 sec rest
30 sec Burpees – no jump @ top
30 sec rest
30 sec Hang Squat Cleans @ 75/115lbs
30 sec rest

Southwest Active – Aug. 14

Thursday – Deadlift Linear + SL/Pchain work + Erg/Run/Mixed
A. Deadlift @ 11×1, work to a challenging set of 4
B. Barbell Good Morning @ 40×1, 5-6 reps @ moderate x 3 sets, 2 min – hips back
C. Every 2 min x 10 sets
Set 1 – 200m Running
Set 2 – 15-20 cal Rowing
Set 3 – 15-20 cal Ski Erg
Set 4 – 15-20 cal AirBike
Set 5 – 15-20 Burpees

*yes there will be scaling for reps per 2 min intervals

SW Active – Aug. 14

Wednesday – Upper EMOM/Non + Upper EMOM/Gym + Sled/SandBag Work + Hold/Gym
A. EMOM x 9 minutes
1st – 6 Dumbbell Bench Press 
2nd – 8-10 Left Arm DB Rows
3rd – 8-10 Right Arm DB Rows
B. EMOM x 10 minutes
1st – 4-6 Kipping Ring Dips @ 20×0
2nd – 10 Pullups or 10 Toes to Bar/Toes to Rings
C.  3 sets:
100ft Sled Push – tough
100ft Reverse Sled Pull – tougher than push
– rest as needed
D1. Wall Facing HS Hold, 20-30 sec x 3 sets, 10 sec
D2. Pronated Chin-Over Bar Hold, 10-15 sec x 3 sets, 10 sec
D3. Bottom of Ring Dip/Dip Hold, 10-20 sec x 3 sets, 10 sec
D4. Double DB OH Hold, 30 sec HEAVY x 3 sets, 2 min

Southwest Active – Aug. 13

Tuesday – Sn tech EMOM + Cj tech EMOM + MAP 60/60 – Mixed
A. Paused Squat Snatch. Snatch Balance 1.1 per min x 10 minutes – 5 min @ light, 5 min @ mod
B. Paused Squat Clean. Push Jerk. Split Jerk 1.1.1 per min x 10 minutes – 5 min @ light, 5 min @ mod
C.  2 sets @ 85-90%
1 min Wall Balls @ 15/20lbs to 9/10ft
1 min rest
1 min Burpees to 6 “ OH
1 min rest
30 sec Left Arm DB Hang Clean to OH @ 35/50lbs
30 sec Right Arm DB Hang Clean to OH @ 35/50lbs
1 min rest
1 min DB Step-Over 20/24” Box @ 25/40lbs/hand
1 min rest
1 min AirBike/Row/Ski
1 min rest