Southwest Strength

Wk 2/4 – June. 29/2026
Session 1 Monday
A1. Depth Jump to Hurdle Jump, 5 reps x 3 sets, 30 sec – *do a low box, over high hurdle – but have them pause to a count of 2 sec in the LOADED position after the depth jump before taking off over the hurdle
A2. Single Leg Lateral Ski Hurdle, 10-12 reps per legs x 3 sets, 30 sec
A3. Banded Deadbug, 30-45 sec x 3 sets, 30 sec
B. Back Squat, Every 3 min x 4 sets
Set 1 – 5 reps @ 20×1
Set 2 – 4 reps @ 20×1
Set 3,4 – 3 reps @ 20×1
C. 5 sets – High Effort
8/10 cal Ski Erg
5 Hang Squat Snatch @ 65/95lbs
1 min Rest
D. Goblet Cyclist Squats @ 10×1, 8-10 reps every 2-2:30 min x 4 sets – good / tough sets

Session Tuesday – Open Gym / Class 6:30am
A. 3-4 Rounds – Easy
1km Bike Erg / 500m Rowing
100ft L arm OH KB/DB Carry – tough
1km Bike Erg / 500m Rowing
100ft R arm OH KB/DB Carry – tough
B. 5 Rounds – Max Reps
2 min [5 Tire Flips + 10 Box Jump Overs – 20/24” Box + AMRAP Echo Bike]
2 min Rest

Wednesday – Canada Day – Open Gym
A. Press @ 11×1, 4 reps x 4 sets, rest as needed
B. Close Grip Bench Press @ 10×1, 4 reps x 4 sets, rest as needed
C. DB Tates Press @ 10×1, 10 reps x 4 sets, 1-1:30 min
D. Ring Rows @ 10×1, 12 reps x 3 sets, 1-1:30 min
E. For Time – Teams of 2- Complete 100 Wall Balls in a 2 min / 2 min / 2 min/ 3 min Interval
100m Running – Run Together
10 Toes to Bar
AMRAP Wall Balls – Split Together
1 min Rest

*if you finish 100 wall balls your workout is done, if you aren’t finish you have 4 rounds ( 2 min / 2 min / 2 min / 3 min) to complete!

Session 4 Thursday
A. EMOM x 9 Minutes
1st – 6-8 Alternating Single Leg Box Jumps
2nd – 10 Single Leg Lateral Pogo Jumps on Plates / Leg – https://www.youtube.com/shorts/cxHDOZHI6gA
3rd – 10 heavy Russian KBS
B. Paused Deadlift @ 11×1, 4 reps x 4 sets, rest as needed – pause @ the knee every rep for 1 sec
C. Every 1:30 min x 10 sets – high effort / fast / smooth
8/10 cal Ski Erg + 1 Heavy Hang Power Clean – goal is to start a bit lighter and add 5lbs per set for 10 sets
D. 3 sets – Weighted Vest
1 min Box Step-Over 20/24”
1 min Rest

Session 5 Friday
A. Weighted Strict Pronated Grip Pull-Up Cluster @ 21×1, 4 reps x 4 sets, rest as needed
B. Pendlay Row @ 41×1, 5 reps x 4 sets, rest as needed
C. Seated DB Z Press @ 11×1, 6-9 reps s 4 sets, 1:30-2 min
D. 5 Rounds – Max Reps
1 min [5/7 cal Echo Bike + AMRAP Push-Up]
1 min Rest
1 min [5/7 cal Echo Bike + AMRAP Pull-Ups]
1 min Rest

Wk 1/4 – June. 22/2026
Session 1 Monday
A. EMOM x 9 Minutes
1st – 3 Depth Jump to High Box
2nd – 10 Anti-Rotational Slam Ball – https://www.youtube.com/shorts/M9ryqecCLf0
3rd – 12 Lateral Single Leg Jumps
B, Back Squat, Every 3 min x 4 sets
Set 1,2 – 6 reps @ 20×1
Set 3 – 5 reps @ 20×1
Set 4 – 4 reps @ 20×1
C. Every 3 min x 5 sets – High Effort
Set 1 – 12 Lateral Barbell Burpees + 10 Hang Power Snatch @ 65/95lbs
Set 2 – 14 Lateral Barbell Burpees + 8 Hang Power Snatch @ 65/95lbs
Set 3 – 16 Lateral Barbell Burpees + 6 Hang Power Snatch @ 65/95lbs
Set 4 – 18 Lateral Barbell Burpees + 4 Hang Power Snatch @ 65/95lbs
Set 5 – 20 Lateral Barbell Burpees + 2 Hang Power Snatch @ 65/95lbs
D. Goblet Cyclist Squats @ 10×1, 12 reps every 2:30 min x 3 sets – good / tough sets
E. Front Bridge – AMSAP x 1 set

Session 2 Tuesday 
A1. Farmer Carry W / Handles, 100ft – tough/hand x 3 sets, 10 sec
A2. SandBag Carry, 100ft – tough x 3 sets, 10 sec
A3. Walking Lunge, 50ft fast x 3 sets, 90 sec
B. 6 Rounds – High Repeatable Effort / Max Reps
3 min [200m Running + 250m Rowing + AMRAP Echo Bike in time remaining]
2 min Rest

Session 3 Wednesday
A. Press @ 11×1, 5 reps x 3 sets, rest as needed
B. Close Grip Bench Press @ 10×1, 5 reps x 3 sets, rest as needed
C. DB Tate Press @ 10×1, 12-15 reps x 3 sets, 1-1:30 min – https://www.youtube.com/watch?v=qcMoJGKVpcw
D. DB Pendlay Rows @ 20×0, 10 reps every 2:30 min x 3 sets – tough
E. EMOM x 21 Minutes – Teams of 2 / Max Reps
1st – 200m Run / 1 Partner Run / Partner 2 Rest
2nd – Max Burpee Pull-Ups – shared b/t both partners
3rd – Max Tire Flips – shared b/t both partners

Session 4 Thursday 
A. EMOM x 9 Minutes
1st – 3 Touch & Go Broad Jump
2nd – 5 Anti-Rotational Medball Toss/Side – 10-15lbs
3rd – 5 Jump Squats @ 11×1
B. Paused Deadlift @ 11×1, 5 reps x 3 sets, rest as needed – pause @ the knee every rep for 1 sec
C. 1 Bar Facing Burpee + 1 heavy Power Clean every 30 sec x 10 Minutes
D1. Medball on Shoulder Step-Up, 12-16 alternating reps – 20/24” Box x 3 sets, 1 min
D2. Barbell Hip Thrusts, 10-12 reps x 3 sets, 1 min

Session 5 Friday
A. Weighted Strict Pronated Grip Pull-Up Cluster @ 21×1, 5 reps x 3 sets, rest as needed
B. Pendlay Row @ 41×1, 6 reps x 3 sets, rest as needed
C. Seated DB Z Press @ 11×1, 8-10 reps x 3 sets, 1:30-2 min
D. EMOM x 20 Minutes – High Effort
1st – 10 Toes to Bar
2nd – 8/10 cal Rowing
3rd – 10-15 Push-Ups
4th – 8/10 cal Ski Erg

Wk 4/4 – SW Active – June. 15/2026
Session 1 – Monday
A. Front Squat, 1+1 x 5 sets, 3 min – immediately back squat
B. For Time
“CF3 Endurance
For Time:
500m Row
50 Box Step Overs @ 20/24” – No Added Load
500m Row
50 Box Jump Overs @ 20/24”
500m Row
50 Box Step Overs @ 20/24” – No Added Load
500m Row “
20 min time cap
C1. Strict Press @ 10×1, 5-4-3-2-1, 1 min – heaviest single
C2. Strict Pull-Up Progression x 4 sets, 1 min [Weighted, Negatives, Banded, etc]

Session 2 – Tuesday
A1. Anti-Rotational Medal Toss, 5/side x 5 sets, 30 sec
A2. Seated Box Jumps, 5 reps x 5 sets, 30 sec
A3. Air Runner, 100m Sprint/ fast x 5 sets, 60 sec
B. For Time
100 cal Rowing
100 cal Ski Erg
100 cal Bike Erg

• 30 min Time Cap
• Re-test baby!!!

Session 3 – Wednesday
A. EMOM x 20 Minutes
1st – Ring Dip/Dip Progression
2nd – AMRAP unbroken Kipping Pull-Up
3rd – 30 sec Double Under / Cross Over / Skipping
4th – 30 sec KB Prone Drags @ 15lbs – https://youtu.be/R4DLC6Mshoc

• no hip movement on KB Drag
  B. For Time – Teams of 2 / 1 work / 1 rest
  3 Rounds of:
  30 cal Rowing
  30 Wall Balls @ 14/20lbs to 9/10ft
  (Into…)
  3 Rounds of:
  30 cal Ski Erg
  30 KBS @ 24/32kg
  (Into…)
  3 Rounds of:
  30 cal Rowing
  30 Walking Lunges
  (Into…)
  3 Rounds of:
  30 cal Ski Erg
  30 Shoulder to OH @ 55/75lbs
• 30 min time cap*

Session 4 – Thursday
A1. Close Grip Bench Press @ 10×1, 5-4-3-2-1, 1 min – increasing
A2. Feet Elevated Ring Row, AMRAP unbroken x 5 sets, 1 min
B. 5 sets:
AMSAP top of Ring Dip Hold (30 sec CAP)
50ft heavy Double KB Carry
1 min Rest
C. 5 sets:
AMSAP Hanging Knee Tuck Hold (45 sec CAP)
8 heavy DB Pendlay Rows
1 min Rest
D. 100 V-Ups, 30 sec / 30 sec off – 10 min time CAP

Session 5 – Friday
A. 1 Snatch Pull + 1 Below Knee Hang Squat Snatch x 5 sets, rest as needed
B. 1 Clean Pull + 1 Below Knee Hang Squat Clean x 5 sets, rest as needed
C. Split Jerk – work through 10 good / heavy singles – can start light and build through!
D. 12 min – High Effort
100m Running
50ft SandBag Carry @ 100/150
5 Burpees
50ft SandBag Carry @ 100/150

Wk 3/4 – SW Active – June. 8/2026
Session 1 – Monday
A. Front Squat, 2+2 x 4 sets, 3 min – immediately into back squat – 4 sets this week!
B. 5 sets:
10 tough DB RDL into…50ft DB Farmer Carry – same load
Ret as needed
C. For Time
20 KB Squat Clean @ 16/24kg
100m Run
15 KB Squat Clean @ 16/24kg
100m Run
10 KB Squat Clean @ 16/24kg
https://www.youtube.com/shorts/KXkomA36a8I
D1. Strict Press @ 10×1, 6-5-4-3, 1 min
D2. Strict Pull-Up Progression x 4 sets, 1 min [Weighted, Negatives, Banded, etc]

Session 2 – Tuesday
A. EMOM x 16-20 Minutes
1st – 2-3 Medball Broad Jump to Throw – https://www.youtube.com/watch?v=MDv6wHFzThc
2nd – 8-10 Step-Down Box Jumps 20/24”
3rd – 20-30 sec L Side Bridge – Add Load if you can
4th -20-30 sec R Side Bridge – Add Load if you can
B. 400m Run – Easy
(Into…)
2 sets – High Repeatable Effort
2 min Rowing
2 min Rest
2 min Ski Erg
2 min Rest
2 min Echo Bike
2 min Rest
(Into..)
400m Run – Easy

Session 3 – Wednesday
A. EMOM x 20 minutes
1st – 30 sec Hang to Inverted / Skin the Cat on Rings
2nd – 30 sec Floor Wiper – https://www.youtube.com/watch?v=Q8-4niyHhQs
3rd – 3.3.3 Kipping Pull-Up Cluster
4th – Ring Dip/Dip Progression
B. Prep/Set-Up
C. 20 min – High Effort / Teams of 2
25 cal Row – split however
25 Power Clean @ 95/135 – split however
400m Run – Together
25 Box Jump Overs – split however
25 cal Rowing – split however
25 Toes to Bar – split hoever

Session 4 – Thursday
A1. Close Grip Bench Press @ 10×1, 10-8-6-4-2, 1 min – increasing
A2. KB Gorila Rows, 12 reps x 5 sets, 1 min
B. 3 sets:
30 sec Hanging Knee Tuck Hold
30 sec Rest
30 sec Top of Ring Dip Hold
30 sec Rest
30 sec HS Hold Against Wall
30 sec Rest
C. 5 sets – High Effort
100m Ski Erg
15 V-Ups
1 min Rest

Session 5 – Friday
A. 1 Squat Snatch + 1 Below Knee Hang Squat Snatch x 5 sets – rest as needed
B. 1 Squat Clean + 1 Above Knee Hang Squat Clean x 5 sets – rest as needed
C. 1 Push Jerk + 1 Split jerk – work to a challenging complex
D. 12 min – High Effrt
200m Run
125m Ski Erg
100ft Farmer Carry @ 24/32kg
50ft Walking Lunge

Wk 2/4 – SW Active – June. 1/2026
Session 1 – Monday
A. Front Squat + Back Squat, 2+3 x 3 sets, 3 min – immediately into back squat
B. Dumbbell Romanian Deadlift, 12-9-6, 2 min – all tough , increasing per set
C. @ High Effort / Max Reps
2 min AMRAP SandBag Squat Cleans @ 50/80lbs
1 min Rest
2 min AMRAP Hang Squat Clean @ 65/95lbs
1 min Rest
2 min AMRAP Wall Balls @ 15/20lbs to 9/10ft
D1. Strict Press @ 10×1, 7-6-5-4, 1 min
D2. Strict Pull-Up Progression x 4 sets, 1 min [Weighted, Negatives, Banded, etc]

Session 2 – Tuesday
A. EMOM x 15 Minutes
1st – 10 Alternating Medball Slams – https://www.youtube.com/shorts/E04fToz8ge4
2nd – 3-5 Depth Jump to High Box – https://www.youtube.com/shorts/ndg8w0g8tA8
3rd – 10 High Jumping Switch Lunges – no fast / high!
B. 400m Run – Easy
Start Erg E3M
Every 3 min x 6 sets – High Effort / Fast
Set 1 – 1:30 min Rowing
Set 2 – 1:30 min Ski Erg
Set 3 – 1:30 min Echo Bike
(Into…)
400m Run – Easy
Start Erg E3M
Every 3 min x 3 sets – High Effort / Fast
Set 1 – 1:30 min Rowing
Set 2 – 1:30 min Ski Erg
Set 3 – 1:30 min Echo Bike
(Into..)
400m Run – Easy

Session 3 – Wednesday
A. EMOM x 25 Minutes
1st – 30 sec Reverse Crunch to Dragon Fly Lower – https://www.youtube.com/watch?v=wxTkL76bh1w
2nd – 1 Wall Walk + Turn Around + 20 sec HS Hold with Back Against Wall
3rd – 4.4 Kipping Pull-Up Cluster
4th – Ring Dip/Dip Progression
5th – Double Under Practice
B. Prep/Set-Up
5 Rounds For Time – Teams of 2
400m Running Together with 14/20lb Medball (1 person has to be carrying medal)
250m Rowing / 250m Ski Erg [P1 Row / P2 Ski]
15 Burpees – shared together
*30 min time Cap
Notes – Run is together but 1 person carry medball
*cant move onto machine until both partners are back from run. 
*cant move onto burpees until both are done ergs

Session 4 – Thursday
A1. Flat DB Bench Press, 15-20 tough reps x 3 sets, 1 min
A2. Rope Climb Practice, x 3 sets, 1 min
B1. Seated Top Down DB Press, 12-14 alternating reps x 3 sets, 1 min
B2. DB Bent Over, 15 tough x 3 sets, 1 min
C. EMOM x 10 Minutes
10 sec Top of Ring Dip Hold + 15-20 sec Hanging Knee Tuck Hold
D. EMOM until failure:
1st – 3 Toes to Bar + 3 cal Ski Erg
2nd – 3 Toes to Bar + 5 cal Ski Erg
3rd – 3 Toes to Bar + 7 cal Ski Erg
..etc

Session 5 – Friday
A. 1 Power Snatch + 1 OHS every 45 sec x 10 sets 
B. 1 Power Clean + 1 Push Jerk every 45 sec x 10 sets – can be touch & go to OH
C. Push Jerk, work to a challenging triple
D. 5 min – High Effort
10 cal Echo Bike
50ft Walking Lunge
– 3 min Rest
5 min – High Effort
400m Running
AMRAP SandBag Carry @ 100/150

Wk 1/4 – SW Active – May. 25/2026

Session 1 – Monday
A. Front Squat + Back Squat, 3+3 x 3 sets, 3 min – 3 tough sets, immediately go from front squat to re-rack to back squat
B. Dumbbell Romanian Deadlift, 15-12-9, 2 min – all tough sets, increasing per set, as tough as possible
C. For Time
30 Deadlifts @ 65/95lbs
20 Hang Power Clean @ 65/95lbs
10 Thrusters @ 65/95lbs
D1. Strict Press @ 10×1, 8-7-6-5, 1 min
D2. Strict Pull-Up Progression x 4 sets, 1 min [Weighted, Negatives, Banded, etc]

Session 2 – Tuesday
A. EMOM x 15 Minutes
1st – 3 Forward Medball Push Against Wall @ 12/15 – powerful! – stand far enough away from wall
2nd – 5 Paused Box Jumps – https://www.youtube.com/watch?v=OupSuT2VFTk
3rd – 1/leg Single Leg Hop to Broad Jump – https://www.youtube.com/watch?v=M03prFMwSOk
B. 400m Run – Easy
@ 3 min Mark – start Erg EMOM
Every 2 min x 6 sets – High Effort / Fast
Set 1 – 1 min Rowing
Set 2 – 1 min Ski Erg
Set 3 – 1 min Echo Bike
(Into…)
400m Run – Easy
@ 18 min Mark – start Erg EMOM
Every 2 min x 6 sets – High Effort / Fast
Set 1 – 1 min Rowing
Set 2 – 1 min Ski Erg
Set 3 – 1 min Echo Bike
(Into…)
400m Run – Easy

Session 3 – Wednesday
A. EMOM x 25 Minutes:
1st – 2-3 Hang to Inverted from Rings
2nd – 3.3.3 Toes to Bar Cluster
3rd – 20-30 sec HS Hold against Wall with Shoulder Tap
4th – 3.3.3 Kipping Pull-Up Cluster
5th – Ring Dip/Ring Dip Negative Progression
B. Prep/Set-Up
C. 25 min AMRAP – Teams of 2 / Split Work / Run Together
400m Run – together
(Into…)
3 Rounds of:
20 Wall Balls @ 14/20lbs to 9/10ft
5 Wall Walks
5 Power Clean @ 105/155
(Into…)
400m Run – together
(Into…)
3 Rounds of:
20 cal Echo Bike
15 V-Ups
5 Front Squat @ 105/155

Session 4 – Thursday
A1. Flat DB Bench Press, 15-12-9, 1 min – increasing per set
A2. Sled Pull with Pulling Rope – hand over hand – 50ft x 3 sets, 1 min
B1. Seated OH DB Press, 15-12-9, 1 min – increasing per set
B2. Sled Pull with Pulling Rope – hand over hand – 50ft x 3 sets, 1 min
C. EMOM x 10 Minutes
1st – 20-30 sec Top of Ring Dip Hold
2nd – AMSAP Chin Over Bar Hold – Pronated Grip
D. Every 3 min x 5 sets – High Effort
10 Toes to Bar + 15/20 cal Ski Erg

Session 5 – Friday
A. 1 Snatch Pull to Hold in Ext + 1 Above Knee Hang Squat Snatch – every 45 sec x 10 sets
B. 1 Clean Pull to Hold in Ext + 1 Above Knee Hang Squat Clean every 45 sec x 10 sets
C. 1.1.1 Push Jerk Cluster – rerack on the rest – 10 sec b/t – – work to a tough set
D. 5 min – High Effort
5 cal Echo Bike
2 Devils Press @ 35/50
– 3 min Rest
5 min – High Effort
100m Running
100ft SandBag Carry @ 100/150

Wk 4/4 – SW Active – May. 18

Monday – Holiday Group Workout
A. Core/Hollow/Gym Prep
B. 5 Rounds Each (10 Rounds total) Groups of 2 – Skill Effort / Consistent Pace / Not Hard – 1 person does one round / 1 person rest
5/7 cal Ski Erg
3 Kipping Ring Dips
5 Toes to Bar
C. 5 Rounds For Max Row Cals – Groups of 2
3 min [10 Deadlifts @ 155/225lbs + 10 Pull-Ups + 10 Box Jump Overs @ 20/24” Box + AMRAP Rowing Cals in time remaining]
1 min Rest

Tuesday
A1. Lateral Ski/2 Foot Hurdle Jumps, 12 fast reps x 5 sets, 10 sec – do it for height/speed – setup with a dowel/box – see video – https://www.youtube.com/shorts/lLh26qJIN4E
A2. SandBag Clean to Shoulder, 2-3 heavy reps x 5 sets, 90 sec
B. 10 sets:
50ft Heavy Sled Push
1 min Rest
C. 3 Rounds For Time
1,000m Rowing
400m Running
200ft Farmer Carry @ 24/32kg/hand
*25 min time cap

Wednesday
A. 1 Paused High Box Jump + 1 Power Snatch every 40 sec x 15 sets – 5 sets – Moderate / 5 sets @ bit heavier / 5 sets tougher
B. 1 Paused High Box Jump + 1 Power Clean every 40 sec x 15 sets – – 5 sets – Moderate / 5 sets @ bit heavier / 5 sets tougher
C. 20 min AMRAP – Teams of 2 / work / rest as needed
1,000m Ski Erg
80 cal Echo Bike
60 Toes to Bar
40 Alternating DB Power Snatch @ 35/50
20 Single Arm DB Thrusters @ 35/50
AMRAP Ski Erg in time remaining

Thursday
A. EMOM x 15 Minutes
1st – 1 Rope Climb + 3 Strict Press @ 11×1
2nd – 30-45 sec FLR on Rings
3rd – 30 sec Double Unders
B. 10-9-8-7-6-5-4-3-2-1 For Time
DB Bench Press @ 35/50/hand (Brad you should use 65/hand)
Echo Bike Cals
C1. Star Plank, 15-30 sec per side x 5 sets, 10-20 sec b/t sides – https://www.youtube.com/watch?v=-9toG6869YY
C2. Single Leg Hip Thrust, 10/leg x 5 sets, 90-120 sec

Friday
A. Front Squat, 4-3-2, 3 min – tough
B. Deadlift @ 40×0, 2 reps x 5 sets, 3 min – tough
C. DB Rear Elevated Split Squat, 5-6/leg x 4 sets, 30 sec b/t legs
D. 5 sets:
2 tough Close Grip Bench Press @ 40×1
5 tough Barbell Bent Over Rows @ 10×1
2 min Rest
E. 5 Rounds For Max Reps
1 min AMRAP [100ft Farmer Carry @ 24/32kg + AMRAP Rowing Cals]
1 min Rest

Wk 3/4 – SW Active – May. 11/2026
Monday
A. 5 sets:
1-5 Hang to Inverted from Rings
3-5 Back Facing Handstand Lateral Walks/side
1 min Rest
B. 5 sets:
1 L arm Turkish Get Up – heavy
“Strict Pull-Up Work”
1 R Arm Turkish Get Up – heavy
“Strict Dip/Ring Work”
1-2 min Rest
C. 5 Rounds For Time
100m Running
50ft Walking Lunges – no load
100m Running
12 Jumping Switch Lunges

Tuesday
A. EMOM x 20 Minutes:
1st – 10 L Leg Forward Hurdle Jumps (5 Low Hurdles – there & back)
2nd – 50ft tough Sled Push [~20 sec]
3rd – 10 R Leg Forward Hurdle Jumps (5 Low Hurdles – there & back)
4th – 100ft SandBag Carry @ tough
B. 4 Rounds:
1,000m Bike Erg
400m Running
200m Ski Erg
* Rounds 1,2 – Easy / Relaxed
* Round 3 – Moderate
* Round 4 – Harder / Fast

Wednesday
A. EMOM x 10 Minutes:
3 High Box Jumps + 1 Squat Snatch – building in load
B. EMOM x 10 Minutes:
2 Depth to High Box Jump + 1 Power Clean – building in load – https://www.youtube.com/shorts/j98Sc7urGQE
C. 12 Rounds For Time – Teams of 2 – Work / Rest as needed
10 cal Echo Bike
8 Toes to Bar
6 Push-Ups
4 Power Clean @ 95/135lbs
2 SandBag Clean to Shoulder

Thursday
A1. 1-3 Rope Climb Practice to 12-15ft x 5 sets, 10 sec
A2. Double under Practice, 30-60 sec x 5 sets, 60-90 sec
B. 5 sets:
4 Strict Press @ 11×1
50ft Sled Pull with Pulling Rope – hand over hand
2 min Rest
C. 15 min AMRAP
Ski Erg Cals – 3,6,9, etc
Shoulder to OH @ 65lbs 3,6,9, etc
Ski Erg Cals – 3,6,9, etc
Rope Climbs to 12ft – 1,1,1, etc

Friday
A. Front Squat, 5-4-3, 3 min – tough
B. Deadlift @ 40×0, 3 reps x 5 sets, 3 min – tough
C. DB Rear Elevated Split Squat, 6/leg x 4 sets, 30-60 sec b/t legs
D. 5 sets:
3 tough Close Grip Bench Press @ 40×1
6 tough DB Pendlay Row
100ft tough Farmer Carry with DBs
2 min Rest
E. EMOM until failure:
1st – 6 Seated DB Bicep Curls @ 20/35/hand
2nd – 9 Seated DB Bicep Curls @ 20/35/hand
3rd – 12 Seated DB Bicep Curls @ 20/35/hand
..etc
*does not have to be unbroken

Wk 2/4 – SW Active – May 4
Monday
A. EMOM x 20 Minutes
1st – 1 Wall Walk + 3-5 Wall Facing Lateral Walks/side
2nd – 5 Ring Dips/Strict Dips – can be weighted, banded, etc
3rd – 2-3 Hang to Inverted from the Rings – https://www.youtube.com/watch?v=XSv_2B0X-yA
4th – 2 L arm Turkish Get Up – heavy
5th – 2 R arm Turkish get Up – heavy
B. Every 75-90 sec x 8 sets
Set 1 – 1.1.1 Weighted Strict Pronated Grip Pull-Up Cluster
Set 2 – 8/10 cal fast Rwing
C. 5 Rounds For Time
200m Running
20 Lateral Step-Over 20/24” Box

• 15 min CAP*

Tuesday
A. EMOM x 21 Minutes
1st – 5 tough Seated Box Jumps
2nd – 2-3 x [5 Forward TNG Low Hurdles into 1 High Box Jump]
3rd – 5 Anti-Rotational Medball/side
C. 5 Rounds:
600m Bike Erg
200m Run
300m Rowing
200m Run

• Rounds 1,2,3 – Easy
• Round 4,5 – Harder

Wednesday
A. 5 sets:
5 Standing Box Jumps onto High [Appropriate Box] – landing with no leg bend is the goal – https://www.youtube.com/shorts/F_HhHFXaLzM
1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch + 1 OHS – start @ moderate + 0-10lbs per set
1-1:30 min Rest
B. 5 sets:
5 Paused Box Jumps onto Moderate Box – focus on landing as high as you can on the box – https://www.youtube.com/watch?v=OupSuT2VFTk
1 Power Clean + 1 Below Knee Hang Squat Clean + 1 Split Jerk – start @ Moderate + 0-10lbs per set
1-1:30 min Rest
C. Teams of 2 – [1 Person Work / 1 Person Rest]
10 min AMRAP
10 Push-Up
10 Hang DB Power Snatch @ 40/65lbs
10 cal Ski Erg

• 5 min Rest
  10 min AMRAP
  10 Toes to Bar
  10 Wall Balls @ 15/20lbs to 9/10ft
  10 cal Rowing

Thursday
A1. 1-3 Rope Climb Practice to 12-15ft x 5 sets, 10 sec
A2. Double under Practice, 30-60 sec x 5 sets, 60-90 sec
B. 5 sets:
4 Strict Press @ 11×1
50ft Sled Pull with Pulling Rope – hand over hand
2 min Rest
C. 10 min AMRAP
6/8 cal Echo Bike
3 L arm Devils Press @ 35/50
6/8 cal Echo Bike
3 R arm Devils Press @ 35/50

Friday
A. Front Squat, 6-5-4, 3 min – tough
B. Deadlift @ 40×0, 4 reps x 4 sets, 3 min – tough , follow tempO @ 40×0
C. Front Foot Elevated DB Split Squat, 8/leg x 3 sets, 30-60 sec b/t legs
D. EMOM x 10 Minutes
1st – 10 KB Pendlay Rows @ 10×1
2nd – 4 tough Close Grip Bench Press @ 40×1
(Into…)
5 Rounds – Max Reps
30 sec Farmer Carry @ 50/75/hand
30 sec Rest
30 sec Hand Release Burpees
30 sec Rest

Wk 1/4 – SW Active – April. 27

Monday
A1. Wall Facing Lateral Walks, 3-5/side x 3 sets, 10 sec
A2. Top of Ring Dip Hold, AMSAP [30 sec CAP c 3 sets, 90 sec
B. 3 Rounds:
3 min [5 Kipping HSPU + 25 Double Unders + AMRAP Easy Ski Erg]
C. Every 90 sec x 8 sets:
Set 1 – 1.1.1 Weighted Strict Pronated Grip Pull-Up Cluster
Set 2 – 30-45 sec heavy Farmer Hold W / Dbs
D. For Time
Echo Bike Cals – 30-20-10
Walking Lunges – 100ft-100ft-100ft

Tuesday
A. Every 75 sec x 14 sets:
Set 1 – 5 tough Seated Box Jumps
Set 2 – 5-7 Lateral Hurdle Jumps Over Low Hurdle – https://www.youtube.com/shorts/UhQUKDJ70Uo
B. 10 Rounds:
250m Rowing
200m Running [Can be Air Runner/Outside]
* Rounds 1,2,3,4,5,6,7 – Easy Effort
* Rounds 8,9,10 – Hard Effort
*reminder – 200m Marking outside – from gym to bar steps is 100m – back to sws = 200m

Wednesday
A. 5 sets:
5 Vertical Jump Squats @ 11×1 – squat to above parallel / load up, jump as high as you can
1 Snatch Pull + 1 Below Knee Hang Power Snatch + 1 Snatch Balance + 1 OHS – start @ Moderate + 0-10lbs per set
1-1:30 min Rest
B. 5 sets:
5 Paused Box Jumps onto Moderate Box – focus on landing as high as you can on the box – https://www.youtube.com/watch?v=OupSuT2VFTk
1 Clean Pull + 1 Above Knee Hang Squat Clean + 1 Split Jerk – start @ Moderate + 0-10lbs per set
1-1:30 min Rest
C. Teams of 2 – [1 Person Work / 1 Person Rest]
10 min AMRAP
150m Ski Erg
10 Toes to Bar
5 SandBag Squats – on Back/Shoulder @ 80/100
– 5 min Rest
10 min AMRAP
150m Rowing
10 DB Bench Press @ 35/50/hand
5 Devils Press @ 35/50/hand

Thursday
A1. 1 Rope Climb to 12-15ft x 3 sets, 10 sec
A2. Kipping Pull-Up Practice / Hollow Arch Swings, 5-15 reps x 3 sets, 90 sec
B. 3 Rounds:
3 min [10 Toes to Bar + 25 Double Unders + AMRAP Easy Rowing]
C. Every 90 sec x 8 sets:
Set 1 – 5 Strict Press @ 11×1
Set 2 – 30-45 sec FLR on Rings
D. 10 Rounds For Time
3 Burpees Over 20/24” Box
2 SandBag Clean Over Shoulder @ 100/150lbs

Friday
A. Front Squat, 7-6-5, 3 min – tough
B. Deadlift @ 40×0, 5 reps x 3 sets, 3 min – TOUGH but follow the tempo @ 40×0
C. Front Foot Elevated DB Split Squat, 10/leg x 3 sets, 30-60 sec b/t legs – https://www.youtube.com/watch?v=OFmW8Re5Zos
D. EMOM x 10 Minutes
1st – 8-10 tough Seated DB Palms Up Bicep Curls
2nd – 5 tough Close Grip Bench Press @ 40×1 – tempo
(Into…)
EMOM x 10 Minutes
1st – 30 sec Supinated Grip Ring Row @ 20×0 – moderate angle, something you can do for 30 sec
2nd – 30 sec Seated DB Arnold Press – something you can do for 30 sec straight