SW Active – Jan. 19

Wednesday – Upper Int + Mixed WG + Upper/Core EMOM
A. EMOM x 10 minutes
1st – 5 L arm DB Push Press + 5 R arm DB Push Press
2nd – Weighted Pullups / Negatives / Assisted Pullup / Scaled
B. For Time:
2 Wall Walks
10 Double Hang KB Clean to OH @ 20/35lbs/hand
2 Wall Walks
10 Double Hang KB Clean to OH @ 20/35lbs/hnad
2 Wall Walks
D. EMOM x 10 minutes
1st – Toes to Bar Practice
2nd – Double Under Practice
E. *IF TIME – Single Arm DB Rows, 5/arm x 3-5 sets, rest as needed

SW Active – Jan. 18

Tuesday – E3MOM
A. Warm-Up/Prep
B. Every 3 min x 15 sets
Set 1 – 10 Wall Balls @ 15/20lbs to 9/10ft + 10 Russian KBS @ 24kg + 10 Box Jumps onto 20/24” Box
Set 2 – 15/20 cal Rowing + 30 sec FLR on Rings
Set 3 – 15/20 cal Ski Erg + 30 sec Wall Sit

SW Active – Jan. 17

Wk 2/4 – Jan. 17/2022
Monday – Sn Varied Int + mixed CJ AMRAP + Fsq Int + Glutes/Core
A. 1 Power Snatch + 2 BTN Snatch Grip Push Press + 3 OHS x 5 sets, 1;30 min – start @ moderate and build!
B. 10 min @ 85-90%
Power Clean @ 85/135lbs – 1,2,3, etc
Bar Facing Burpees – 1,2,3, etc
Bike Erg Cals – 7,7,7, etc
C. Front Squat, 5 reps x 3 sets, 3 reps @ 40×1 / 3 reps @ 20×1
D. Tuck-ups, 1 min AMRAP x 2 sets, 2 min

SW Active – Jan. 14

Friday – Upper Int + Mixed MWG EMOM
A. 5 sets:
30 sec HS Hold Against Wall / Wall Walk / DB Z Press
5-10 Toes to Bar / Toes to Rings / Hollow Arch Swings
30 sec DU’s
2 min rest
B. EMOM x 30 minutes @ high effort
1st – 5 SandBag Clean over Shoulder
2nd – 100ft heavy Sled Push (20-30 sec)
3rd – 8/10 cal Bike Erg
4th – 100ft Heavy Sled Push (20-30 sec)
5th – 8/10 cal Ski Erg

SW Active – Jan. 11

Tuesday – E3MOM
A. Warm-Up/Prep
B. Every 3 min x 15 sets @ 85-90%
Set 1 – 10/15 cal Rowing + 8-12 Burpees
Set 2 – 10/15 cal Bike Erg + 10-15 Wall Balls @ 15/20lbs to 9/10ft
Set 3 – 10/15 cal Ski Erg + 8-12 Box Jump overs @ 20/24” Box

Sw Active – Jan. 10/2022

Wk 1/4 – Jan. 10/2022
Monday – Sn Varied Int + mixed CJ AMRAP + Fsq Int + Glutes/Core
A. Squat Snatch. Below Knee Hang Squat Snatch. OH 1.1.1 x 7 sets, 1:30 min – start @ moderate and build if feeling good
B. 10 min @ 85-90%
Rowing Cals – 3,6,9, etc
Hang Squat Cleans @ 95/135lbs – 5,5,5, etc
Push Jerks @ 95/135lbs – 5,5,5, etc
C. Front Squat, 6 reps x 3 sets, 3 min – 3 reps @ 40×1 / 3 reps @ 20×1
D. EMOM x 10 minutes
1st – 30 sec Hollow Body Hold
2nd – 30-45 sec Hamstring Walk Outs – Hips Up

Sw Active – Jan. 7

Friday – Skill Warm-Up + Upper Int/Varied + Strongman Test / Work
A. 10 min @ Easy
2 Alternating Turkish Get Up
1 Wall Walk
1 Rope Climb or 3 Strict Pronated Pullups or 6-9 Ring Rows
30-50 Single Under or 30-60 sec DU’s
B1. Close Grip Bench Press, 4-4-3-3-3, 60 sec
B2. DB Renegade Row @ 40×1, 8-10 Alternating reps x 5 sets, 60 sec – https://www.youtube.com/watch?v=a018_B1x4koC. For Time:
SandBag Clean Shoulder – 2,4,6,8
Echo Bike Cals – 10,10,10,10

SW Active – Jan. 6

Thursday – Mixed MAP sets (MWG)
A. Warm-Up/Prep (spend time preparing for this, aerobic system plus transition/ specific prep / also strategy)
B. 10 Rounds For Time
4 Burpees
6 KBS @ 24/32kg
8 Wall Balls @ 15/20lbs to 9/10ft
*Check the OLD notes for scores!
*Sub 8 min your likely on steroids or have long legs
*Sub 11 min you likely have a full time job, maybe even kids
*Sub 15 min you likely just dont like wall balls
*Over 20 min, we will keep working lol .

*Refer back to the Wk of Mar. 29/2021 or previous years
C. EMOM x 10 minutes1st – 100ft L arm OH DB Carry2nd – 100ft R arm OH DB CarryD. If Time Easy Aerobic

SW Active – Jan. 5

Wednesday – DL (varied) + Erg E2/4/6/8
A. Farmer Carry, 100ft tough x 5 sets, rest as needed – handles
B. Every 8 min x 4 sets @ high effort
Set 1 – 65/80 cal Rowing/Ski Erg
Set 2 – 65/80 cal Bike Erg

SW Active – Jan. 4

Tuesday – Bsq Linear + % + Skills + Upper Int/Varied + Upper/AMRAP (30->90 sec)
A. Back Squat, work to a challenging set of 2
B. Back Squat, 2 reps @ 85-90% of A x 3 sets, 3 min
C1. Toes to Rings/Toes to Bar, 3-10 reps x 3 sets, 30-60 sec
C2. Wall Walk/HS/Handstand practice x 3 sets, 30-60 sec
C3. Double Under x 3 sets, 30-60 sec
D. 2 Rounds:
3 min [400m/500m Ski Erg + AMRAP Push-Ups in time remaining]
2 min Recovery