SW Active – Sept. 24

Friday – SB/Hinge/Pchain + Mixed AMRAP (rep task)
A. EMOM x 10 minutes
1st – 100ft SandBag Carry
2nd – 10 heavy Russian KBS
B. 10 Rounds for Max Reps
2 min [15 cal Rowing + 7 cal Echo Bike + AMRAP Burpees in time remaining]
1 min Recovery

Sw Active – Sept. 23

Thursday – Upper Int/Varied + Upper Int/Based Test + Upper Extra
A. Close Grip Bench Press, 6-6-6, 2-3 min
B. Pendlay Row Cluster @ 40×1, 4.4 x 3 sets, 2-3 min
C. 5 Rounds For Time
100m Running
1 Wall Walk
1 Rope Climb
30 sec Recovery
100m Running
7 Toes to Rings
30 sec Recovery
D1. Pronated Hang From Pullup Bar, 20-30 sec Weighted x 3 sets, 30 sec
D2. Top of Ring Dip Hold, 20-30 sec Weighted x 3 sets, 30 sec

SW Active – Sept. 22

Wednesday – Erg + 10 min/mixed
A. 7 Rounds @ 85-90%
1 min Ski Erg
30 sec Recovery
1 min Echo Bike
30 sec Recovery
B. 10 min @ 85-90%
Wal Balls @ 15/20lbs to 9/10ft – 2,4,6, etc
Burpees – 2,4,6, etc
SandBag Carry @ 100/150 – 100ft,100ft,100ft, etc

SW Active – Sept. 21

Tuesday – Upper Int + Ez/Gym/Skill + Core/Pchain
A. Weighted Strict Pronated Pullups, 3-3-3-3, 2 min
B. Weighted Strict Dips, 3-3-3-3, 2 min
C. 20 min @ Ez
12/15 cal Rowing/Bike Erg
5 Toes to Bar
12/15 cal Rowing/Bike Erg
5 Pullups – kip
12/15 cal Rowing/Bike Erg
4 Alternating Turkish Get Up
D. EMOM x 10 minutes
1st – 6-10 Back Extensions on GHD
2nd – 30 sec Rower Pike-Ups

SW Active – Sept. 20

Wk 1/4 – SW Active – Sept. 20/2021
Monday – Sn Complex + Cj Complex + Fsq Paused + Fsq Int + Mobility
A. 1 Power Snatch + 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch every 90-120 sec x 5 sets – building – tougher
B. 1 Power Clean + 1 Below Knee Hang Power Clean + 1 Split Jerk every 90-120 sec x 5 sets – building – tougher
C. Paused Front Squat + Front Squat, 3+3 reps x 2 sets, 3 min
D. Front Squat, 5 tough reps x 2 sets, 3 min
E. KB Windmill, 5 reps/arm x 3 sets, 1 min b/t

SW Active – Sept. 17

Friday – MWG MAP 5/5 x 4
5 min @ 85-90%
200m Running
100ft Farmer Carry @ 50/75/hand
– 5 min Recovery –
5 min @ 85-90%
1250m Bike Erg
100ft Walking Lunges
AMRAP DU’s/Single Unders
– 5 min Recovery –
5 min @ 85-90%
200m Running
15 KBS @ 16/24kg
– 5 min Recovery –
5 min @ 85-90%
625m Rowing
20 Alternating Step-Up onto 20/24” Box
AMRAP Burpees in time remaining

SW Active – Sept. 16

Thursday – Bsq Linear + Sn/Jump + Upper Work/Ecc
A. Back Squat, 4-3-2, 3 min b/t
B. Snatch Grip Romanian Deadlifts @ 20×1, 8-10 reps x 3 sets, 2 min – https://www.youtube.com/watch?v=UTWUTvPUPjAC. Accumulate up to 50 Box Jump Step-Downs – safely – focus on quality of movement here
D. 3 sets:
8-10 L arm KB Push Press @ 21×1
3-7 Toes to Bar/Toes to Rings/Knee Raises
1:30 min rest
8-10 R arm KB Push Press @ 21×1
20-30 sec Top of Ring Dip Hold/20-30 sec FLR on Rings
1;30 min rest

SW Active – Sept. 15


Wednesday – DL Test + MW Mixed AMRAP
A. Deadlift @ 11×1, work to a tough set of 1
B. Warm-Up/Prep
C. For Time:
40 cal Bike Erg/Rowing
15 Wall Balls @ 15/20lbs to 9/10ft
12 Burpees
9 Hang Power Cleans @ 65/95lbs
40 cal Bike Erg/Rowing
15 Wall Balls @ 15/20lbs to 9/10ft
12 Burpees
9 Hang Power Cleans @ 65/95lbs
40 cal Bike Erg/Rowing
15 Wall Balls @ 15/20lbs to 9/10ft
12 Burpees
9 Hang Power Cleans @ 65/95lbs

SW Active – Sept. 14

Tuesday – Upper Int/Varied + Gym Work + MG E2MOM x 10
A. Pronated Hang From Pullup Bar with 14/20lbs to b/t feet x 1 set **** OR if APPROPRIATE Pronated Hang From Pullup Bar x 1 set – no weight – old test
B. Kipping Toes to Bar/Ring, 3-7 reps x 5 sets, 1-2 min
C. Every 2 min x 10 sets
Set 1 – 8/10 cal Ski Erg + 10 Push Jerks @ 55/75lbs
Set 2 – 8/10 cal Rowing + 10-12 Alternating Step-up onto 20” Box

D. Standing Dual DB Bicep Curls @ 40×1, 10 tough reps x 3 sets , 1-2 min

SW Active – Sept. 13

Wk 4/4 – SW Active – Sept. 13/2021
Monday – Fsq Linear + Cj/Jump + HAMs + SL/Glutes/Core
A. Front Squat, 4-3-2, 3 min
B1. 3 Power Cleans x 5 sets, rest as needed – building – good quality sets – not touch and go
B2. Broad Jumps 3 touch and go reps x 5 sets, rest as needed
D. Reverse Sled Pull – 100ft x 5 sets, rest as needed – attach the ring to sled
E. EMOM x 8-10 minutes
1st – 30 sec DU’s or Skipping Practice
2nd – 30 sec GHD Sit-Up/FLR/Anchored Reverse Crunch/Strict Knee Raises