SW Active -Feb. 20

Wednesday – Split Jerk Work + Hang Clean Position + Hang Snatch Position + Clean Grip DL/Pulls + SM Map

A. Split Jerk, 6-5-4-3-2, 2 min – all good technical focus, increased loading

B. 1 Clean Pull + 1 Below Knee Hang Clean Pull + 1 Above Knee Hang Squat Clean + 3 Jerk Dips x 5 sets, 2 min – building – good sets

C. 3 Above Knee Hang Snatch High Pulls + 2 Above Knee Hang Squat Snatch x 5 sets, 2 min – building, good sets

D. 3 Clean Grip Deadlifts + 2 Above Knee Hang Clean Pulls x 3 sets – heavy, 2-3 min b/t – do the Deadlifts first – then 2 Hang Clean Pulls @ the end

E. 2 min AMRAP of Bar Facing Burpees – push hard, be efficient – its 2 MINUTES

SW active – Feb. 19

Tuesday – Bsq Int Sets/Jump + SL/Core + Row, Ski or AirBIke MAP
A1. Back Squat, 12-10-8, 1:30 min – tough sets/increasing
A2. Step-in Box Jump on to High Box, 3 reps x 3 sets, 1:30 min – be safe
B. 3 sets:
10 DB Front Rack Reverse Lunges – tough
– 30 sec rest
1 min AMRAP – V-Ups
– 1-2 min b/t sets
C. 20 sets- Ski, Row or AirBike
30 sec @ 85-90%
30 sec rest
*consistency, high effort, sustainable sets

Southwest Active – Holiday Monday – 12 noon

Canada Day Team Workout
Wk 1/4 Feb. 18
Monday – Upper/Core + DB EMOM + Carry/Hold
A. 3 sets:
10 Press @ 11×1 – increasing per set if you can
– 10 sec rest
10 Left Arm 3 Point DB Row @ 20×1
– 10 sec rest
10 Right Arm 3 Point DB Row @ 20×1
– 10 sec rest
30 sec Dual KB Hollow Flutter Kicks
1:30 min b/t sets
B. EMOM x 10 minutes @ high effort
1st – 5 Left Arm DB Deadlift + 4 Left Arm DB Hang Power Clean + 3 Left Arm DB Push Jerks – toughest load possible
2nd – 5 Right Arm DB Deadlift + 4 Right Arm DB Hang Power Clean + 3 Right Arm DB Push Jerks – toughest load
C. Teams of 2-3 – 5k Ski Erg – 1 person out of 2-3 must be FLR on Hands

Southwest Active -Feb. 16

Saturday – Rowing/AirBike/Ski Erg Flo + Strongman EMOM MAP 
5 rounds @ ez
10 cal Rowing
10 cal AirBike or Ski Erg
10 Step-Ups on to 20/24” Box
10 Russian KBS
+
EMOM x 20 minutes @ high effort
1st – 50ft HEAVY sled Push
2nd – 4 SandBag Over Box @ 44/48” – have to push SandBag Over Box, run to other side
3rd – 8/10 cal Ski Erg
4th – 8/10 cal AirBike

Southwest Active -February 15

Friday – SDL Linear + Upper EMOM + Partner Chipper (Hold/Hang)
A. Sumo Deadlift @ 11×1, work to a challenging set of 4 – not a max, one tough set
B. 5 sets:
5 Seated Barbell Press @ 11×1
AMRAP unbroken SA Ring Row @ 40×0
– rest as needed
C. Teams of 2 For Time
SandBag Front Rack Carry @ 100/150lbs – 100ft,200ft,300ft  – 1 Partner Carry/1 Partner Double OH KB Hold @ 25/45lbs/hand
Farmer Carry @ 24/32kg/hand – 200ft,400ft,600ft – 1 Partner Carry/1 Partner Front Bridge
Wall Balls @ 15/20lbs to 9/10ft – 25,30,35 – 1 Partner Wall Balls/1 Partner Hanging from Pullup Bar
Double Unders – 50,75,100 – 1 Parnter Skipping/1 Partner Wall Sit
*scale DU’s with SU’s 100,125,150

Southwest Active – Thursday – Feb. 14

Thursday – Skill Warm-Up + E3MOM + Core
Skill Warm-Up 1 of 3 – pick
EMOM x 10 minutes
1st – Kipping Gym Work
2nd – HS Work
+
EMOM x 10 minutes
1st – Candle Stick Roll to Squat or Candle Stick Roll to Pistol
2nd – HS Walking Practice
+
EMOM x 10 minutes
1st – Choice of Skill Here – Gym work, Core Work
2nd – Rope Climb Practice/Double Under Practice

@ high effort every 3 min x 10 sets
Set 1 – 60 sec Rowing or Ski Erg + 4 Pullups + 3 Toes to Bar + 2 DB Power Cleans @ 35/50lbs/hand
Set 2 – 60 sec AirBike + 4 Deadlift + 3 Hang Power Clean + 2 Push Jerk @ 65/95lbs

*scale Set 1 with – 60 sec Rowing + 5 Ring Rows + 4 Russian KBS – heavy + 2 DB Power Cleans – heavy

Southwest Active – Wednesday – Feb. 13

Wednesday – Cj Int Complex + SL Int + MW Sprint
A. Squat Clean. Push Jerk. Split Jerk 1.1.1 per min x 10 minutes
B. DB RNT Split Squat @ 40×0, 6 tough reps per leg x 5 sets, rest as needed
C. Warm-Up/Prep
D. For Time:
15 cal ski
15 DB Front Squats @ 20/35lbs/hand
15 cal Rowing
10 DB Front Squats @ 35/50lbs/hand
15 cal AirBike
5 DB Front Squats @ 50/75lbs/hand

*we will scale DB load appropriately

Southwest Active -Tuesday – Feb. 12

Tuesday – 1M 1Mixed + Core/Pchain
Prep/Set-Up/Warm-Up
+
3 rounds @ 85-90%
1 min Rowing
1 min Hang Squat Cleans @ 65/95lbs
2 min Recovery
1 min AirBike
1 min Devils Press @ 25/40lbs/hand
2 min Recovery
1 min Ski Erg
30 sec Box Jump Overs @ 20/24”
30 sec Jumping Switch Lunges
2 min Recovery
+
2 sets:
1 min Left Leg Glute Bridge Hold
1 min Right Leg Glute Bridge Hold
20 Rower Pike Ups or 20 Hollow Rocks
– rest as needed

Southwest Active – Monday – Feb. 11

Wk 3/3 – Feb. 11
Monday – Sn Int Complex + Upper EMOM + 20 min @ EZ
A. Snatch High Pull. Floating Squat Snatch. OHS, 1.1.1 per min x 10 minutes
B. 3 sets:
6 Left Arm Half Kneeling Anti-Rotational DB Press @ 21×1
AMRAP unbroken strict Pronated Pullups – scale with Inverted Rows or Banded Pullups on J-Cups
6 Right Arm Half Kneeling Anti-Rotational DB Press @ 21×1
AMRAP unbroken Strict Parallel Grip Ring Rows
1-2 min b/t sets
C. 20 min @ 75%
20 cal Rowing/20 cal Ski/15 cal AirBike
50ft Walking Lunges
5 Left Arm KB Windmills @ moderate
5 Right Arm KB Windmills @ moderate
20-30 sec L Star Plank
20-30 sec R Star Plank
3-5 Hang to Inverted on Rings or 3-5 Inverted Burpees or HS Hold or FLR on Rings or Wall Walks