Southwest Strength

Monday
A. Warm-Up/Prep
B. 5 Rounds:
.5 mile Echo Bike
10 Hang Power Cleans @ 65/95lbs
10 Bar Facing Burpees
– 2 min rest – 
* Rounds 1,2,3 – Easy
* Round 4,5 – Hard
*Keep Track of your set times
C1. Press @ 10×1, 6 tough reps x 3 sets, 10 sec
C2. Standing DB Strict Press @ 10×1, 10-12 tough reps x 3 sets, 2 min
C3. Strict Pull-Up Work (weighted pullup, strict pullup , negatives, hangs, etc) x 3 sets, 10 sec
C4. Supinated Grip Ring Row @ 20×1, 10-12 tough reps x 3 sets, 2 min
* Todays C1,C2,C3,C4 – intent is to hit the first exercise C1 or C3 as a “Strength” dose, then immediately follow up with something easier for higher reps (the goal is to still make that very hard)
* you should need every second of that 2 min rest before you start the next exercise

Tuesday
A. 1 Halting Snatch Deadlift + 1 Snatch Pull + 1 Floating Squat Snatch x 7 sets, rest as needed – all tough sets
B. Split Jerk, work to a challenging set of 4 – from a rack
C. Deadlift @ 11×1, work to a challenging single – safely
D. 3 sets – fast
5 SandBag Clean Over Shoulder / Or Onto Box
10 Alternating DB Step-Up onto 20/24” Box @ 20/35/hand
2 min rest
E. Single Leg Hip Thrust @ 10×0, 10-12 reps per leg x 3 sets, rest as needed – upper back on bench

Wednesday
A. Warm-Up/Prep
B. 1-2km Run – Easy Efforts * 13 min time cap * 2k if you can run it under 13k – maybe 1-1.5k if you can do that in around 10-12 min
C. For Time:
1,000m Ski Erg
500ft Farmer Carry @ 24/32kg/hand
100 Double Unders
500m Ski Erg
250ft Farmer Carry @ 24/32kg/hand
50 Double Unders
250m Ski Erg
100ft Farmer Carry @ 24/32kg/han
25 Double Unders
* 20 min Time Cap*
D1.  Weighted Pronated Hang From Pullup Bar, 30 sec x 3 sets, 1 min
D2.  Weighted FLR on Rings, 30-60 sec x 3 sets, 1 min

Thursday
A. Power Clean Cluster , 1.1.1 every 2-3 min x 5 sets – building – all tough sets
B. Snatch Balance, 3 reps x 5 sets, 2 min -from a rack, good positions / speed under the bar 
C. Back Squat, work to a challenging set of 5 – from a rack, good set
D. RNT DB Reverse Lunges, 15 reps per leg x 3 sets, rest as needed – tough sets – red band – https://www.youtube.com/watch?v=iD2_4xnpv58

E. Russian KBS, 5-7 tough reps every 30 sec x 5 minutes

Friday
A1. Toes to Bar work x 3 sets, rest as needed
A2. Kipping Pullup/Butterfly work x 3 sets, rest as needed
A3. Double Under Work x 3 sets, rest as needed
B. Every 1:30 min x 10 sets – fast
5 cal Ski Erg + 5-8 Push-Ups + 1 Rope Climb to 12ft
*coach will scale reps appropriately
C. 3 sets:
30 sec Weighted L Side Bridge
12-15 L arm RNT Single Arm DB Row @ 20×1 – https://www.youtube.com/watch?v=bBfdzxceoD8

90 sec rest
30 sec Weighted R Side Bridge
12-15 R arm RNT Single Arm DB Row @ 20×1
90 sec rest
D. 3 sets
30 sec L arm Farmer Hold @ tough
8-10 L arm DB Split Stance OH Press @ 11×1 – https://www.youtube.com/watch?v=cCpBzzRp7lI

90 sec rest
30 sec R arm Farmer Hold @ tough
8-10 R arm DB Split Stance OH Press @ 11×1
90 sec rest

Wk 4/4 – Sept. 11/2023
Monday
A. Warm-Up/Prep {Warm them up well)
B. For Time:
1,000m Running [to town Tire & Back]
(Into…)
3 Rounds of
5 Pullups
10 Push-Ups
15 Air Squats
(Into…)
1,000m Running
(Into..)
3 Rounds of
5 Pullups
10 Push-Ups
15 Air Squats
* 22 min Time Cap
C. Bench Press, 5 tough reps x 5 sets, 2-3 min
D. One Arm DB Row, 3-6 / arm x 5 sets, rest as needed – make them HARD

Tuesday
A. Front Squat, 2 reps x 5 sets, rest as needed
B. 1 tough Squat Snatch per min x 7 minutes – tough
C. 1 Power Clean & Split Jerk per min x 7 minutes – tough
D. 3 Rounds @ high effort
30 sec L arm DB Split Jerk @ 35/50lbs
30 sec rest
30 sec Ski Erg
30 sec rest
30 sec R arm DB Split Jerk @ 35/50lbs
30 sec rest
30 sec Ski Erg
30 sec rest

Wednesday
A. Warm-Up/Prep
B. For Time:
100 cal Rowing
100 cal Ski Erg
100 cal Bike Erg
– no time cap – 
C. Mobility / Cool Down by Coach
(Can include core work, foam rolling, etc)

Thursday
A1. Push Press @ 11×1, 2 tough reps x 5 sets, 1 min
A2. Strict Pull-Up work x 5 sets, 1 min
B. For Time:
30 cal Rowing
15 DB Bench Press @ 35/50/hand
3 Rope Climbs to 12ft
20 cal Rowing
12 DB Bench Press @ 35/50/hand
2 Rope Climb to 12ft
10 cal Rowing
9 DB Bench Press @ 35/50/hand
1 Rope Climb to 12ft

C1. Seated DB Hammer Curls @ 20×0, 10-12 reps x 3-5 sets, rest as needed
C2. Lying Ez Curl Tricep Ext @ 20×0, 10-12 reps 3-5 sets res ta needed

Friday
A. Deadlift @ 11×1, work to a challenging set of 3 – good set
B. 2 Rounds for max reps
60 sec DB Step-Over 20/24” Box @ 35/50/hand
60 sec rest
C. 5——1 For Time
SandBag Clean Over Shoulder @ 100/150
SandBag Squats @ 100/150
* 5 min Time Cap
D. EMOM x 8-12 minutes
1st – 5-10 Weighted L Leg Glute Bridge
2nd – 20-30 sec Weighted L Side Bridge
3rd – 5-10 Weighted R Leg Glute Bridge
4th – 20-30 sec Weighted R Side Bridge

Wk 3/4 – Sept. 4/2023
Monday
A. Warm-Up/Prep
For Time:
1,000m Running Buy In
+
5 Rounds of:
10 cal Echo Bike
10 Push-Ups
C. Bench Press, 6 tough reps x 4 sets, 2-3 min
D. EMOM x 8-16 minutes
1st – 20-30 sec Toes to Bar
2nd – 4-6 L arm DB Row – heavy
3rd – 20-30 sec V-Ups
4th – 4-6 R arm DB Row – heavy

Tuesday
A. Front Squat, 3 tough reps x 4 sets, rest as needed
B. 1 Above Knee Hang Squat Snatch + 1 OHS x 7 sets, rest as needed – all good technical sets
C. Tall jerks, 5 reps x 3 sets, 1 min – light – on TOES to start – video: https://www.youtube.com/watch?v=cVkN2rDWaH8

D. Split Jerk, 1 rep per min until a tough set – start @ empty bar, add 5-10lbs per set until a tough set
E. 5 Rounds @ high effort
30 sec Ski Erg
30 sec rest
30 sec Burpees over 20/24” Bx
30 sec rest

Wednesday
A. Warm-Up/Prep
B. 2 Rounds – Easy
1,000m Rowing
400m Running
C. Every 2 min x 15 sets – fast
Set 1 –  15/20 cal Rowing
Set 2 – 15/20 cal Ski Erg
Set 3 – 15/20 cal Bike Erg

Thursday
A1. Push Press @ 11×1, 3 tough reps x 4 sets, 1 min
A2. Strict Pull-Up Work x 4 sets, 1 min
B. 5 Rounds For Time
10 Kipping Pull-Ups
10 Burpees to Pull-Up Bar Touch
C. 5 Rounds:
100ft Farmer Carry @ tough/hand
5-7 Pendlay Rows @ 40×1 – follow tempo
2 min rest

Friday
A. Deadlift @ 11×1, work to a challenging set of 4
B. 1 Squat Clean + 1 Push Jerk + 1 Split Jerk x 7 sets, rest as needed – technical – to tougher sets
C. EMOM x 8 minutes
1st – 6-8 L arm OH DB Walking Lunge – tough
2nd – 10 Russian KBS – tough
3rd – 6-8 R arm OH DB Walking Lunge – tough
4th – 10 Russian KBS – tough
D. For Time:
15/21 cal Echo Bike
100ft SandBag Carry @ 100/150lbs
10 Lateral Burpees over SandBag
* 4 minTime Cap

Wk 2/4 – Aug. 28/2023
Monday
A. Warm-Up/Prep
B. 4 Rounds For Time:
400m Running
15/20 cal Rowing
10 Strict Press @ 55/75lbs- bar taken from ground / no rebend in knee, heels down the entire time
1 Rope Climb to 15ft
C. Bench Press, 8 tough reps x 3 sets, 2-3 min b/t
D. EMOM x 12-16 minutes
1st – 30 sec Anchored Sit-Up AMRAP
2nd – 5 L arm DB Row – tough
3rd – 30 sec Anchored Sit-Up AMRAP
4th – 5 R arm DB Row – tough

Tuesday
A. Front Squat, 4 reps x 3 sets, rest a needed
B. 1 Squat Snatch + 1 Snatch Balance + 1 OHS x 7 sets, rest as needed – all good technical sets
C. Jerk Balance, 3 reps per min x 5 minutes
D. Split Jerk 2 reps every 1:30 min until a tough set – start @ empty bar and add 10lbs per set until a tough set
E. 3 Rounds @ high effort
30 sec Echo Bike
30 sec DB Front Squats @ 35/50/hand
60 sec rest
30 sec Echo Bike
30 sec Devils Press @35/50/hand
60 sec rest

Wednesday
A. Warm-Up/Prep
B. 5 Rounds – Easy
400m Rowing
200m Running
C. Every 1:30 min x 18 sets @ high effort
Set 1 – 12/15 cal Rowing
Set 2 – 12/15 cal Ski Erg
Set 3 – 12/15 cal Bike Erg

Thursday
A1. Push Press @ 11×1, 4 tough reps x 3 sets, 1 min
A2. Strict Pull-Up Work x 3 sets, 1 min
B. 10——>1 For Time
Push-Ups
Box Jumps onto 20/24” Box
C. 5 Rounds
50ft heavy sled pull with pulling rope – hand over hand
5-15 Toes to Bar / Toes to Rings
2 min rest

Friday
A. Deadlift @ 11×1, work to a challenging set of 5
B. 1 Squat Clean + 1 Front Squat + 1 Split Jerk x 7 sets, rest as needed – technical sets
C. 3 sets:
12-15 heavy Russian KBS
30-60 sec rest
50ft DB Front Rack Walking Lunges
90-120 sec rest
D. 1 Round every 4 min x 2 sets
200ft SandBag Carry @ 100/150lbs + 200m Running
*record times for both sets

Wk 1/4 – Aug. 21/2023
Monday
A. Warm-Up/Prep
B. For Time:
400m Running
4 Wall Walks
3 Rope Climbs to 15ft
400m Running
3 Wall Walks
2 Rope Climbs to 15ft
400m Running
2 Wall Walks
1 Rope Climb to 15ft
C. Bench Press, 10 tough reps x 2 sets, 2-3 min
D. EMOM x 12 minutes
1st – 10 L arm DB Rows @ 20×1
2nd – 10-15 V-Ups
3rd – 10 R arm DB Rows @ 20×1
4th – 10-15 V-Ups

Tuesday
A. Front Squat, 5 tough reps x 3 sets, rest as needed
B. 1 Halting Snatch Deadlift + 1 Paused Squat Snatch + 1 Snatch Balance x 7 sets, rest as needed – all good technical – > moderate sets
C. Jerk Balance, 5 light reps x 3 sets, 1 min
D. Split Jerk, 5-4-3-2-1, 1 min – start light – finish “heavier”
E. 3 Rounds @ high effort
30 sec Double Hang KB Clean to OH @ 16/24kg/hand
30 sec rest
30 sec Burpees over 20/24” Box
30 sec rest
30 sec SandBag Squats @ 100/150lbs
30 sec rest

Wednesday
A. Warm-Up/Prep
B. 6 Rounds – Easy
250m Rowing
250m Ski Erg
500m Bike Erg
C. EMOM x 21 minutes @ high effort
1st – 8/10 cal Rowing
2nd – 8/10 cal Ski Erg
3rd – 8/10 cal Bike Erg

Thursday
A1. Push Press @ 11×1, 5 tough reps x 3 sets, 1 min
A2. Strict Pull-Up Work x 3 sets, 1 min
B. 10 Rounds For Time:
5 Toes to Rings
5 cal Ski Erg
C. EMOM x 16 minutes
1st – 8-10 Seated DB Hammer Curls
2nd – 15-30 sec Top of Ring Dip Hold
3rd – 30 sec heavy DB Farmer Hold
4th – 15-30 sec Top of Ring Dip Hold

Friday
A. Deadlift @ 11×1, work to a challenging set of 6
B. 1 Halting Clean Deadlift + 1 Above Knee Hang Squat Clean + 1 Split Jerk x 7 sets, rest as needed – technical – > Moderate sets
C. 3 Rounds:
10 L arm OH DB Walking Lunge
30 sec rest
10 R arm OH DB Walking Lunge
30 sec rest
D. EMOM x 9-12 minutes
1st – 10-12 heavy Russian KBS @ tough
2nd – 100ft SandBag Carry
3rd – 6 DB Russian Step-Ups onto 20/24” Box

Wk 4/4 – Aug. 14/2023
Monday
A. EMOM x 20 minutes @ high effort
1st – 4 Toes to Bar + 4 Burpees
2nd – 8/10 cal Rowing
3rd – 4 Pull-Ups + 4 Burpees
4th – 8/10 cal Rowing
B1. Half-Kneeling Landmine Press @ 11×1, 6-8 reps/arm x 4 sets, rest as needed
B2. One Arm DB Row @ 20×1, 8-10/arm x 4 sets, rest as needed b/t
C. 3 Rounds For Time:
1 min unbroken Front Bridge
20 Alternating KB Gorilla Rows @ 35/53/hand
* 8 min Time Cap

Tuesday
A. 1 Snatch Pull + 1 Squat Snatch x 6 sets, rest as needed
B. 1 Clean Pull + 1 Squat Clean + 1 Split Jerk x 6 sets, rest as needed
C. 3 Rounds For Time:
200m Running
10 Hang Power Snatch @ 55/75lbs
– 1 min rest – 
D. 3 Rounds For Time:
250m Ski Erg
10 Hang Power Clean @ 95/135lbs
 – 1 min rest – 

Wednesday
A. Warm-Up/Prep
B. For Time:
1km Run
1km Rowing
1.5 mile Echo Bike
C. EMOM x 12-20 minutes
1st – 7-9 L arm DB RDL @ 20×1
2nd – 30 sec Wall Sit
3rd – 7-9 R arm DB RDL @ 20×1
4th – 10-16 Single Leg Alternating Glute Bridge

Thursday
A. EMOM until failure:
1st – 3 cal Ski Erg + 1 Strict Pronated Pullup
2nd – 3 cal Ski Erg + 2 Strict Pronated Pullup
3rd – 3 cal Ski Erg + 3 Strict Pronated Pullup
…..last minute get as minute reps as you possibly can
A. Scaled (for people that cant do a strict pullup) EMOM x 10 minutes
1st – Pullup Work
2nd – 30-45 sec FLR On Rings
B1. Flat DB Bench Press @ 20×1, 5-8 reps x 5 sets, rest as needed
B2. Pendlay Rows @ 11×0, 8-10 tough reps x 5 sets, rest as needed
C. 10 Rounds For Time:
1 Wall Walk
1 Rope Climb to 15ft
30 sec rest

Friday
A. 2 Rounds – Easy
200m Running
10-15 Sumo Stance Barbell Good Morning
10 Paused Air Squats
B. Back Squat @ 20×1, 3 reps x 3 sets, 3 min
C. 3 Rounds @ high effort
30 sec Echo Bike
30 sec Power Cleans @ 95/135lbs
60 sec rest
30 sec Ski Erg
30 sec Bar Facing Burpees
60 sec rest
30 sec Rowing
30 sec Box Jumps onto 20/24” Box – Step Down
60 sec rest

Wk 3/4 – Aug. 7/2023
Monday – Partner Fun
A. 6 Rounds Total [3 sets Each] – You Go / I Go
20 Double Unders
5 Toes to Bar
2 SandBag Clean Over Shoulder @ 100/150lbs
B. 3 Rounds – For Max Reps – [Use Erg 1 Here)
30 sec Erg – P1
30 sec Erg – P2
30 sec Hang Power Clean @ 75/115lbs – P1
30 sec Hang Power Clean @ 75/115lbs – P2
30 sec Burpees – P1
30 sec Burpees – P2
+
1 min rest
+
2 Rounds – For Max Reps (Use Erg 2 Here)
60 sec Erg – P1
60 sec Erg – P2
60 sec Wall Balls @ 15/20lbs to 9/10ft – P1
60 sec Wall Balls @ 15/20lbs to 9/10ft – P2
+
1 min rest
+
1 Round – For Max Reps [Alternate Erg 1/2 Here)
45 sec Erg – P1
45 sec KBS @ 16/24kg – P1
45 sec Erg – P2
45 sec KBS @ 16/24kg – P2
45 sec Erg – P1
45 sec Air Squat – P1
45 sec Erg – P2
45 sec Air Squat – P2
*Two Ergs for this piece (either Bike Erg/Ski/Row)

Tuesday
A. 1 Snatch Pull to Hold in Ext + 1 Above Knee Hang Squat Snatch + 1 OHS x 5 sets, rest as needed
B. 1 Clean Pull to Hold in Ext + 1 Above Knee Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed
C. 10 sets:
5 Box Jumps onto 20/24” Box
1 Squat Snatch @ Moderate
30 sec rest
D. 10 sets:
5 cal Ski Erg
1 Squat Clean @ Moderate
30 sec rest

Wednesday
A. Warm-Up/Prep
B. 2 Rounds:
Running:
400m Running – Easy
400m Running – Harder
– 1-2 min Rest – 
Rowing:
500m Rowing – Easy
500m Rowing – Harder
– 1-2 min Rest – 
Echo Bike
.7/.8 mile Echo Bike – Easy
.7/.8 mile Echo Bike – Harder
– 1-2 min Rest – 
C. EMOM x 10 minutes 
1st – 10 Single Leg Alternating DB RDL @ 20×0
2nd – 30 sec Wall Sit
*IF Time For C

Thursday
A. 10 sets @ high effort
15 Double Unders
3 Strict Pronated Pullups
1 Wall Walk
30 sec rest
B1. Medium Incline DB Bench Press @ 20×1, 10 tough reps x 4 sets, rest as needed
B2. DB Pendlay Row @ 20×1, 10-12 reps x 4 sets, rest as needed
C. For Time:
Toes to Rings – 9-8-7-6-5-4-3-2-1
Box Jump Overs @ 24/30” Box – 3-3-3-3-3-3-3-3-3
D1. Banded Bicep Curls, 25-30 reps x 2 sets,  1min
D2. Banded Tricep Press Downs, 25-30 reps x 2 sets, 1 min

Friday
A. 2 Rounds – Easy
200m Running
10 L Leg Wall Assisted RDL – no load
10 R Leg Wall Assisted RDL – no load
10 Paused Air Squats
B. Back Squat @ 20×1, 4 reps x 3 sets, 3 min
C. 3 Rounds @ high effort
60 sec Echo Bike
60 sec rest
30 sec Power Clean @ 65/95lbs
30 sec Deadlifts @ 65/95lbs
60 sec rest
60 sec Bar Facing Burpees
60 sec rest

Wk 2/4 – July. 31/2023
Monday
A. Every 1:30 min x 15 sets @ high effort
Set 1 – 8/10 cal Echo Bike + 5-7 Toes to Bar
Set 2 – 8/10 cal Ski Erg + 5-7 Kipping Pullups
Set 3 – 10 Box Jumps onto 20/24” Box + 1-2 Wall Walks
B1. Half-Kneeling Landmine Press @ 11×1, 8-10/arm x 3 sets, rest as needed
B2. Sled Pull with Pulling Rope, 100ft/75ft/50ft, rest as needed – increasing load
C. EMOM x 10 minutes
1st – 30-45 sec FLR on Rings
2nd – 8-10 Seated DB Hammer Curls

Tuesday
A. 1 Snatch Pull + 1 Below Knee Hang Power Snatch + 1 Below Knee Hang Squat Snatch x 5-7 sets, rest as needed – building as technique allows
B. 1 Clean Pull + 1 Below Knee Hang Power Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk x 5-7 sets, rest as needed – building as technique allows
C. 5 Rounds For Max Reps
1 min [5 Hang Power Snatch @ 65/95lbs + 10 Lateral Barbell Burpees + AMRAP Hang Power Snatch in time remaining]
1 min rest
D. 5 Rounds For Max Reps
1 min [100m Running + 15 Wall Balls @ 15/20lbs to 9/10ft + AMRAP Power Cleans @ 95/135lbs in time remaining]
1 min rest

Wednesday
A. Warm-Up/Prep
B. 2 Rounds:
Running:
400m Running @ Easy
200m Running @ 9/10

1 min rest –
Rowing:
500m Rowing @ Easy
250m Rowing @ 9/10

1 min rest –
Echo Bike:
.7/.8 mile Echo Bike @ Easy
.4/.5 mile Echo Bike – @ 9/10

1 min rest –
C. EMOM x 20 minutes
1st – 20 sec L Leg Rear Elevated Split Squat – no load
2nd – 100ft L arm OH DB/KB Carry @ tough
3rd – 20 sec R Leg Rear Elevated Split Squat – no load
4th – 100ft R arm OH DB/KB Carry @ tough

Thursday
A. 5 sets @ high effort
150m Ski Erg
10 Push-Ups
5 Strict Pronated Pullups
1 min rest
B1. Strict Pullup Work x 4 sets, rest as needed
B2. Strict Dip work x 4 sets, rest as needed
C. 3-5 Rounds:
100m unbroken L arm Farmer Carry with DB – tough
10-15 L arm Banded Tricep Press Downs

rest as needed –
100m unbroken R arm Farmer Carry with DB – tough
10-15 R arm Banded Tricep Press Downs

rest as needed –

Friday
A. 3 Rounds – Easy
500m Bike Erg / 250m Row
30 sec Bottom Of Squat Hold – can use assistance as needed
6-10 SandBag Deadlifts @ light
B. Back Squat @ 20×1, 5 reps x 3 sets, 3 min
C. 5 Rounds @ high effort
30 sec Bar Facing Burpees
30 sec rest
30 sec Deadlifts 95/135lbs
30 sec rest
30 sec Ski Erg
30 sec rest
30 sec Push Jerks @ 65/95lbs
30 sec rest
*can have clients wave / share the two barbells

Wk 1/4 – July. 24/2023
Monday
A. EMOM x 20 minutes @ high effort
1st – 8/10 cal Echo Bike
2nd – 5-10 Toes to Bar
3rd – 8/10 cal Echo Bike
4th – 5-10 Pull-Ups – kip
B1. Half-Kneeling Landmine Press @ 11×1, 10-12/arm x 3 sets, rest as needed
B2. Sled Pull with Pulling Rope, 50ft tough x 3 sets, rest as needed
C. 3 sets:
1 min FLR on Rings (treat as an AMRAP for the min / goal is unbroken)
10-15 Ez Curl Barbell Bicep Curls
2 min rest

Tuesday
A. 1 Below Knee Hang Snatch Pull + 2 Below Knee Hang Power Snatch x 5-7 sets, rest as needed – building as technique allows
B. 1 Below Knee Hang Pull + 1 Below Knee Hang Power Clean + 1 Split Jerk x 5-7 sets, rest as needed – building as technique allows
C. 10-8-6-4-2 For Time
Hang Power Snatch @ 55/75lbs
Ski Erg Cals
* 7 min Time Cap
D. 4 Rounds For Time:
10 cal Rowing
5 Power Cleans @ 95/135lbs
* 7 min Time Cap

Wednesday
A. Warm-Up/Prep
B. 3 Rounds:
Running:
200m Running @ Easy
200m Running @ 9/10
– 1 min rest –
Rowing:
250m Rowing @ Easy
250m Rowing @ 9/10
– 1 min rest –
Echo Bike:
.4/.5 mile Echo Bike – Easy
.4/.5 mile Echo Bike @ 9/10
– 1 min rest –
C. 3 Rounds:
30 sec Heavy SandBag Hold @ tough
15 sec transition
30 sec Glute Bridge Hold
15 sec transition

Thursday
A. 5 sets @ high effort
100m Running
10 tough DB Bench Press @ tough/hand (something you can do 10 unbroken with)
1 Rope Climb to 12-15ft
1 min rest
B1. Strict Pullup Work x 3 sets, rest as needed
B2. Strict Dip work x 3 sets, rest as needed
C. 3 sets:
100m Farmer Carry @ tough/hand (stop sign/back)
10-12 Dual DB Skull Crushers
2 min rest

Friday
A. 3 Rounds – Easy
500m Bike Erg / 250m Row
30 sec Bottom Of Squat Hold – can use assistance as needed
10 Russian KBS @ lighter weight
B. Back Squat @ 20×1, 6 reps x 3 sets, 3 min
C. 5 Rounds @ high effort
30 sec Wall Balls @ 15/20lbs to 9/10ft
30 sec rest
30 sec Shuttle Running
30 sec rest
30 sec KBS @ 16/24kg
30 sec rest
30 sec Box Jump Overs @ 20/24” Bx
30 sec rest

Wk 4/4 – July. 17/2023
Monday
A. Warm-Up/Prep
B. 9 Rounds:
1:15 min Echo Bike @ 5/10
2-4 Back Squats @ 70-85% of 1RM
C. Prep/Set-Up/Say Prayers/Strategize
D. 10 Rounds For Time:
4 Burpees
6 KBS @ 24/32kg
8 Wall Balls @ 15/20lbs to 9/10ft
______________
– sub 10 min a great goal
– sub 9 min you might be Rob Mccutcheon
 -sub 8 min you are approaching greek god status
– sub 7 min likely on steroids or are over 6ft tall

Tuesday
A. Close Grip Bench Press, work to a max set of 1 – lets go!! Coaches, get some videos!
B. 10 min AMRAP
Strict Pronated Pullup – 1,2,3, etc
Strict Ring Dip – 1,2,3, etc
*as far as you can go in 10 min
*test
C. EMOM x 20 minutes
1st – Rope Climb/Progression
2nd – TTB/Progression
3rd – HSPU/Progression
4th – 20-30 sec Ring Body Saw

Wednesday
A1. 1 Squat Snatch x 5 sets, 10 sec
A2. Lateral Bound to Sprint, 1 rep per leg x 5 sets, 2 min – https://www.youtube.com/shorts/oH6DqYxboe4

B1. 1 Squat Clean x 5 sets, 10 sec
B2. Single Leg Box Jumps onto appropriate box, 10 alternating reps x 5 sets, 2 min
C. For Time:
400m Running
30 Box Jumps onto 20/24” Box
21 Deadlifts @ 125/185lbs
– 2 min rest – 
400m Running
20 Box Jumps onto 20/24” Box
15 Deadlifts @ 155/225lbs
– 2 min rest – 
400m Running
10 Box Jumps onto 20/24” Box
9 Deadlifts @ 185/275lbs

Thursday
A. 30 min – Easy / Effort / Consistent / Relaxed
250m Ski Erg
250m Rowing
500m Bike Erg
200ft Farmer Carry @ 35/50lbs/hand
B. EMOM x 15 minutes
1st – 50ft Walking Lunges – no load
2nd – 30 sec Double Unders
3rd – 5 Double Hang KB Power Cleans + 50ft double OH KB Carry @ tough/hand
4th – 30 sec Double Unders
5th – 50ft “Core” Bear Crawl

Friday
A. Deadlift @ 11×1, 2 reps x 5 sets, 3 min – if the pan is hot , toss on a single – *Courtney Walker, deadlift 315 this week.
B. Push Press @ 11×1, work to a challenging set of 1
C1. Toes to Bar Work x 3 sets, 30 sec
C2. Ez Curl / Barbell Bicep Curls @ 20×1, 10-12 reps x 3 sets, 30 sec
C3. Kipping HSPU work x 3 sets, 90 sec
D. 5 sets – fast
10 cal Rowing
10 Toes to Rings
10 Push-Ups
1:30 min rest