Saturday SW Active Feb. 18

Saturday – Skills/Core + Team/Partner MapEMOM x 12 minutes:

1st – 30 sec Anti-Rotational Front Bridge

2nd – 30 sec L arm OH KB Carry + R arm Farmer Carry @ tough loading

3rd – 20-30 sec Hollow Rocks

4th – 30 sec R arm OH KB Carry + L arm Farmer Carry @ tough loading

+

AMRAP in 20 minutes: – teams of 2

25ft L arm OH DB Walking Lunge @ 25/40lbs

8 Burpees – clap behind head

25ft R arm OH DB Walking Lunge @ 25/40lbs

8 Deadlifts @ 155/225lbs

Southwest Active & Barbell – Feb. 16

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Go hard on the air bike they said, it will be fun they said…

Thursday – Upper EMOM + Bsq Int + Core/Accessory
A. EMOM x 15 minutes:
1st – 5-7 DB Bench press @ 40×1
2nd – 30 sec AMRAP unbroken strict pullups on Rings/Chinover Bar Holds/Ring Rows
3rd – 30 sec Double DB OH Hold @ tough loading
B. Back Squat @ 20×1, 6-6-6, 3 min b/t *small jumps on sets
C1. Front Bridge to FLR on Hands, 30 sec movement x 3-5 sets, 1 min
C2. DB RDL @ 20×1, 12-15 reps x 5 sets, 1 min

 

SW Barbell

Thursday – Sn/Cj Tech or Gym + Tester
A. Power Clean. Front Squat. Shoulder to OH 1.2.3 – work to a tough set
B. AMRAP in 10 minutes:
4 HSPU
6 Pullups
12 Wall Balls @ 15/20lbs to 9/10ft
C. CORE

Sw Active & Sw Barbell -Feb. 14

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Going into the week with COMPLETE FOCUS. How bad do you want to achieve your goals? Head down, eyes forward, ready to work.

We were experiencing some technical difficulties with the mind body site, if you are unable to book classes through the app or website – PLEASE contact us

Tuesday – Upper EMOM + Partner Mixed Map
EMOM x 20 minutes:
1st – 30 sec AMRAP strict Pullups or Chinover Bar Holds/ Barbell Bent Over Rows
2nd – 4-6 Ring Dips or 4-6 Strict Dips or 30 sec Push-Ups (follow steps as written) 1st) Push-Ups, 2nd – Strict Dips 3rd – Ring Dips
3rd – 5-7 L arm DB Rows @ 40×1 – heavy
4th – 4-6 Push Press @ 11×1 – tough loading
5th – 5-7 R arm DB Rows @ 40×1 – heavy
+
4 rounds for time in teams of 2:
150 Single Unders – while partner holds double kb front rack @ 16/24kg/arm – reps don’t count if kbs aren’t racked
50 Russian KBS @ 16/24kg – partner must hold front bridge

Feb. 14
Tuesday – Weightlfting
A. Squat Snatch, work to a single
B. CJ, work to a single
C. ABS

Southwest Active – Feb. 13

weightlifting

 


Go outside your comfort zone, test yourself regularly, be proud of your accomplishments. 

Great weekend in wpg. 

Focus for training stays very similar in terms of upper body focus. Slowly increasing our deadlifting , skills, and continue with the breathing. 

Cycle 2/wk 1

Monday – Deadlift Linear + Skills + 15 min AMRAP
A. Deadlift @ 11×1, 6 reps @ 70% every 2:30 min x 3 sets
B. EMOM x 10 minutes:
1st – 2 Handstands Kick Ups + 3-5 Toes to Rings or 3-5 Toes to Bar
2nd – 30 sec FLR on Rings
C. AMRAP in 15 minutes:
DB Front Squats @ 35/50lbs/arm – 3,6,9,12,15,18, etc
Step-ups on to 20/24″ 6,8,10,12,14,16 etc
Burpees – 10,10,10,10,10,10 etc

Southwest Active – Feb. 10

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Hey everyone,

Just a heads up. I am competing this weekend at the Mens Lululemon Invitational at Undefeated Crossfit. Linda Harmon will be opening up and running our group class at 10am Saturday, so its still a go!! Make sure you guys give her a hard time 🙂

Friday  – Sw Active
Teams of 2
For time:
1000m Rowing
1000ft Shuttle Run
100 Air Squats
800m Rowing
800ft Shuttle Run
80 Russian kbs @ 16/24kg
600m Rowing
600ft Shuttle Run
60 Step-Ups on to 20/24″
400m Rowing
400ft Shuttle Run
40 Burpees – no jump @ top
200m Rowing
200ft Shuttle Run
20 DB Man Makers @ 20/35lbs

 

Southwest Active & SW Barbell – Feb. 9

 

Thursday
Single Arm DB Strict Press, work to a heavy 3RM/arm – aim for 4-5 sets with the build up
+
AMSAP Chinover Bar Hold x 1 set *pick your best grip – supinated/pronated – hang on for dear life
+
For Time:
50 Box Jumps @ 30/24″
50 KBS @ 32/24kg
50 Burpees
50 Thrusters @ 45l65lbs *can be from rack or ground
*Time Cap – *22 minutes
+
Anti-Rotational Front Bridge, 30 sec every min x 10 minutes *if theres time or this can be used as extra core work post class

*if you read this workout for today and your thinking to yourself you can’t do this, or you don’t want to do this, please COME and challenge yourself. No cherry picking cause its hard, rather tell yourself your going to come in, try your best and leave BETTER than when you came in. There should be a sense of pride with that type of attitude and commitment.

Thursday – Sn/Cj Tech or Gym + Tester
A. Power Snatch. Above Knee Hang Squat Snatch. OHS 1.3.5 – work to a tough set
B. SW Active Tester
C. Extra Core Work

Southwest Active – Wednesday – Feb. 8

Wednesday
A. Back Squat @ 20×1, work to a max set of 3
B. Overhead Walking Lunges, 25ft x 3 sets, 1:30 min *power clean to OH or set up two racks from one end to the other and just share racks
C1. Single Arm DB Walking Lunges, 8 reps/arm x 3 sets, 1 min b/t arm *as heavy as possible of DB
C2. Single Leg Glute Bridge, 45 sec/leg x 3 sets, 1 min b/t legs
C3. 20-30 sec Hollow Rock Cluster 1.1, x 3 sets, 1 min
D. *Optional Conditioning:*
5 sets:
1 min Rowing/AirBike @ 85-90 %
1 min Rowing/AirBike @ 50 %
or
If you missed Tuesday Row Test:
30 sec Row @ 100% – rest 30 sec x 4 sets –
*record meters in each set – DO NOT GAME IT – FULL EFFORT – let us know your score

Southwest Active & Southwest Barbell – Feb. 7

Tuesday – SW Active
30 sec Row @ 100% – rest 30 sec x 4 sets
*record meters each set – DO NOT GAME IT – FULL EFFORT
*be sure to set 30/30 on the rower –
+
20 min @ 75%/moderate/ez:
15 Cal Rowing/15 Cal AirDyne/10 Cal AirBike
15 Light Russian KBS
15 Air Squats
15 No-Push-up Burpees
+
Extra Core Work:
Max Distance Double KB Front Rack Carry @ 16/24kg/arm x 3 sets, 3 min – handles touching or the set is terminated – elbows down by ribs
Feb. 7/8
Tuesday – Weightlfting
A. Power Snatch, work to a single
B. Power Snatch, 2 reps @ 85-90% of A x 3 sets, 2 min
C. Squat Clean & Split Jerk, work to tough double
D. Core work