Southwest Strength

• Wk 2/4 – Oct. 19
• Session 1 – Monday
• A. Front Squat, 6-5-4-4, 3 min – all increasing per set
• B. Prep/Set-Up
• C. 6 Rounds:
• 500m Row/Ski/1,000m Bike Erg
• 10 x 50ft Shuttle Running
• 5 L arm Hang KB Clean to OH
• 5 R arm Hang KB Clean to OH
• Rounds 1,2,3,4 – Easy Effort / Light KB – [20/35lbs]
• Round 5,6 – Harder Effort / Faster Pace / Heavier KB [35/53lbs]
  30 min time CAP
  D. Ring Dip / Strict Dips @ 40×0, 5 reps x 5 sets, rest as needed – follow tempo, band if needed

Tuesday
A. Depth Jump to High Box, 1 rep every 15 sec x 5 minutes
B. Depth Jump to Lateral Bound, accumulate 10 / leg – https://www.youtube.com/watch?v=dKn8Lm0OmYU
C. Deadlift @ 11×1, work to a challenging set of 6 – one / good tough set
D. 10 min AMRAP
Echo Bike Cals – 8/10, 8/10, 8,10, etc
Shoulder to OH @ 65/95lbs – 2,4,6, etc
E. GHD Hip Extensions, 10 reps x 5 sets, 1-2 min

Wednesday
A. EMOM x 12 Minutes
1st – up to 10 Toes to Bar
2nd -HSPU/Wall Walk/Ring Dip Hold, etc
(Into…)
B. EMOM x 12 Minutes
1st – 4-5 Strict Pronated Grip Pull-ups – Band as needed
2nd – AMRAP unbroken Push-Up off DB Handles – scale as needed
C. 20 min AMRAP – Teams of 2 – You Go / I GO
5 cal Ski Erg
5 Lateral Burpees Over Bench
5 Wall Balls @ 14/20lbs to 9/10ft

• 1 person does a round / 1 person rests (You Go / I Go)
  D. If Time – 10 min Erg/Assault Runner Cool Down

Thursday
A. 1 Squat Snatch every 45 sec x 12 reps – Moderate Load
B. EMOM x 10 Minutes
5 min – 20 Cross Over Single Unders + 1 Power Clean + 1 Hang Squat Clean – Moderate
5 min – 20 Cross Over Single Unders + 1 Hang Squat Clean – Moderate / Slightly Heavier if you can!
C. Goblet RNT Split Squat, 8 heavy reps/leg x 2-3 sets, 30-60 sec b/t
D. 4 sets:
15 KBS @ heavy – overhead
100ft heavy SandBag Carry
100ft heavy Reverse Sled Drag
2-3 min Rest

Friday
A. 1 Squat Clean & Split Jerk every 60-90 sec x 10 sets – Moderate / heavy
B. 3-5 sets – fast / smooth
1 Power Snatch – tough
5 Bar Facing Burpees
1 Power Snatch – tough
1 min Rest
C. EMOM x 10 Minutes
1st – 5 Close Grip Bench Press – tough
2nd – 10 Dual KB Pendlay Rows @ 10×1
(Into…)
10 Rounds For Time
15 sec Top of Ring Dip Hold
6/8 cal Ski Erg
3 Kipping Pull-Ups

Wk 1/4 – Oct. 12/2026
Session 1 – Open Gym
A. Front Squat, 7-6-5, 3 min – all increasing per set, good sets
B. Prep/Set-Up
C. 5 Rounds:
400m Run
20/30 cal Rowing
20 KBS
* Rounds 1,2,3 – Easy Effort / Light KB (20/35lbs]
* Round 4,5 – Harder Effort / Faster Pace / Heavier KB [35/53lbs]
* 30 min Time Cap*
D. Ring Dip / Strict Dips @ 40×0, 5 reps x 5 sets, rest as needed – follow tempo, band if needed

Tuesday – Open Gym
A. Depth Jump to High Box, 1 rep every 15 sec x 5 minutes
B1. Anti-Rotational Medball Toss, 10/side x 2 sets, 30 sec
B2. Single Leg Lateral Jump Over Low Hurdles, 10 jumps per leg x 2 sets, 15-45 sec b/t legs – set-up 5 hurdles, jump on one leg 10x then switch
C. Deadlift @ 11×1, work to a challenging set of 8 – good set!
D. 10 min AMRAP
2,000m Bike Erg
AMRAP in time remaining of:
10 Box Step-Over 20/24” Box
10 Shoulder to OH @ 65/95lbs
E. GHD Hip Extensions, 10 reps x 4 sets, 1-2 min

Wednesday
A. EMOM x 10 Minutes
1st – up to 10 Toes to Bar
2nd – up to 4 Wall Walks
(Into…)
EMOM x 10 Minutes
1st – 5 Strict Pronated Grip Pull-Ups – Band as needed
2nd – AMRAP unbroken Ring Push-Up – scale accordingly.
B. 10 Rounds For Time
3 Lateral Burpees Over Bench – https://www.youtube.com/watch?v=rl9k6H_CiKc
5 Box Jump Overs @ 20/24”
7 Wall Balls @ 14/20lbs to 9/10ft
C. 10 min Bike Erg / Echo Bike – Easy Effort

Thursday
A. 1 Squat Snatch, every 45 sec x 10 reps – moderate load
B. Every 1:30 min x 7 sets – fast / smooth
100m Run + 3 Deadlift + 2 Hang Power Clean + 1 Shoulder to OH – start @ Moderate + 0-5lbs per set
C. Goblet RNT Split Squat, 10 heavy reps per leg x 2 sets, 30-60 sec b/t legs
D. 5 sets:
10 DB RDL @ 20×0
– 10 sec Rest
12-14 Weighted Glute Bridge March – https://www.youtube.com/watch?v=UfPS2Ah51rY
– 2 min Rest – 

Friday
A. 1 Squat Clean + 1 Split Jerk per min x 10 Minutes – Moderate Load, good positions!
B. 1 Bar Facing Burpee + 1 Squat Snatch every 30 sec x 5 Minutes – fast / smooth
C. EMOM x 10 Minutes
1st – 10 tough DB Bench Press
2nd – 10 tough Inverted Rows @ 20×0
(Into….)
For Time
100 Single Under Skipping
40 Anchored Sit-Ups
100ft Farmer Carry @ 24/32kg/hand
80 Single Under Skipping
30 Anchored Sit-Ups
100ft Farmer Carry @ 24/32kg/hand
60 Single Under Skipping
20 Anchored Sit-Ups
100ft Farmer Carry @ 24/32kg/hand
40 Single Under Skipping
10 Anchored Sit-Ups
100ft Farmer Carry @ 24/32kg/hand
20 Single Under Skipping
D. Strict Pronated Grip Pull-Ups @ 41×1, 5 reps x 5 sets, rest as needed – band as needed

Wk 4/4 – Oct. 5/2026
Session 1 – Monday
A1. Back Squat @ 40×1, 3 tough reps x 3 sets, 1:30 min
A2. Weighted Strict Pronated Grip Pull-Up Cluster @ 21×1, 1.1 x 3 sets, 1:30 min – heavy – scale appropriately, negative, banded, ring row, etc
B1. Deadlift @ 11×1, 4 reps x 3 sets, 1:30 min
B2. Ring Dips, 5-10 reps x 3 sets, 1:30 min
C. For Time / Until You Reach 50 Burpees
2-2-2-2 min Interval
2 Wall Walks
6 Toes to Bar
8 cal Ski Erg
AMRAP Burpees in time remaining

• 1 min Rest –

Session 2 – Tuesday
A1. Medium Bench Press @ 10×1, 5 reps x 5 sets, 1-1:30 min
A2. Rope climb to Top/15ft, 1 rep x 5 sets, 10 sec
A3. Standing Ez Curl Barbell Bicep Curls, 10 tough reps x 5 sets, 90-120 sec
B. 5 min – High Effort
45/60 cal Bike Erg
AMRAP Walking Lunges in time remaining

• 3 min Rest
  5 min – High Effort
  45/60 cal Bike Erg
  AMRAP KBS @ 16/24kg in time remaining
• 3 min Rest
  5 min – High Effort
  45/60 cal Bike Erg
  AMRAP Double OH DB Carry @ 25/40/hand in time remaining

Session 3 – Wednesday
A. 2 Touch & Go Power Snatch – heavy/smooth every 30 sec x 10 Minutes
B. Toes to Bar, 5 reps every 45 sec x 10 sets
C. For Time – 150/200 cal Ski Erg
Every 2 min starting @ 2 min – 100ft Farmer Carry @ 50/75/hand
D. Seated DB Arnold Press @ 40×0, 8-12 reps x 3 sets, 2 min – honour the tempo!

Session 4 – Thursday
A. Close Grip Bench Press, work to a challenging set of 4
B. Pendlay Row, 4 tough reps x 5 sets, rest as needed
C. For Time
100 cal Rowing
100 cal Ski Erg
100 cal Bike Erg

• buckle up baby, re-test

Session 5 – Friday
A. 2 Touch & Go Power Clean- heavy/smooth every 30 sec x 10 Minutes
B. 20 min AMRAP
60 cal Rowing
50 Toes to Bar
40 Wall Balls @ 15/20lbs to 9/10ft
30 Power Clean @ 95/135lbs
AMRAP Shuttle Running in time remaining

Wk 3/4 – Sept. 25

Session 1 – Monday
A1. Back Squat @ 40×1, 4 reps x 3 sets, 1:30 min
A2. Weighted Strict Pronated Grip Pull-Up Cluster @ 21×1, 1.1.1 x 3 sets, 1:30 min — heavy
B1. Deadlift @ 11×1, 6 tough reps x 3 sets, 1:30 min – tough, build from last week
B2. Ring Dips, 5-10 reps x 3 sets, 1:30 min
C. For Time / Until you Reach 100 Box Step-Overs @ 20/24”
2-2-3-3 Minute Interval
20 cal Ski Erg
10 Toes to Bar
AMRAP Box Step-Overs @ 20/24”

• 1 min Rest –

Session 2 – Tuesday
A1. Medium Bench Press @ 10×1, 7-8 reps x 4 sets, 1-1:30 min
A2. Rope Climb Practice, x 5 sets, 90s ec
B. @ High Effort
3 min – High Effort
15/20 cal Echo Bike
50ft Walking Lunges
AMRAP Burpee Broad Jump
– 2 min Rest
3 min – High Effort
200m Run
60 Single Unders
AMRAP Burpee Broad Jump
– 2 min Rest
3 min – High Effort
15/20 cal Echo Bike
15 DB Push Press @ 20/35/hand
AMRAP Burpee Broad Jump
– 2 min Rest
3 min – High Effort
200m Run
20 Alternating Renegade Rows – 20/35lbs/hand – https://www.youtube.com/watch?v=gi1EwrDbgJo
AMRAP Burpee Broad Jump

Session 3 – Wednesday
A. 3 cycling Hang Squat Snatch every 1:30 min x 7 sets – work on full speed RIGHT into the bottom of the snatch/OHS position
B. Prep/Set-Up
C. 2 Rounds For Time
15 Pull-Ups
20 cal Rowing
30 KBS @ 16/24kg
15 Push-Ups
20 cal Rowing
30 Wall Balls @ 14/20lbs to 9/10ft
– 2 min Rest –

Session 4 – Thursday
A. Close Grip Bench Press, work to a challenging / tough set of 6
B. Pendlay Row, 6 tough reps x 5 sets, rest as needed
C. Erg Flow
2 Rounds:
25 cal Rowing – Easy
15 cal Rowing – Harder
– 30 sec Rest
25 cal Bike Erg – Easy
15 cal Bike Erg – Harder
– 30 sec Rest
25 cal Ski Erg – Easy
15 cal Ski Erg – Harder
– 30 sec Rest
20 cal Echo Bike – Easy
10 cal Echo Bike – Harder
– 30 sec Rest

Session 5 – Friday
A. 2 Power Clean + 2 Squat Clean every 2:30 min x 5 sets – tough load / drop each rep
B. EMOM x 30 Minutes – High Effort
1st – 30 sec AMRAP Wall Walk * try to be consistent
2nd – 8/10 cal Rowing
3rd – 30 sec Rope Climbs *try to be consistent
4th – 8/10 cal Bike Erg
5th – 30 sec Jumping Switch Lunges *try to be consistent
6th – 8/10 cal Ski Erg

Wk 2/4 – Sept. 21
Session 1 – Monday
A1. Back Squat @ 40×1, 5 reps x 3 sets, 1:30 min – tougher than last week!
A2. Weighted Strict Pronated Grip Pull-Up Cluster @ 21×1, 2.2 x 3 sets, 1:30 min
*scale with appropriate scale negative, banded, etc
B1. Deadlift @ 11×1, 8 tough reps x 3 sets, 1:30 min – tougher than last week!
B2. Flat DB Bench Press @ 10×1, 6-8 heavy/tough reps x 3 sets, 1:30 min
C. 20 min – High Effort
Rowing Cals – 10/15,10/15,10/15, etc
Box Step-Over 20/24” Box – 5,10,15, etc
Toes to Bar – 5,5,5, etc

Session 2 – Tuesday
A1. Ring Dips, 8-10 reps x 3 sets, 30-60 sec * can do strict dip/banded, etc
A2. KB Pendlay Rows, 10-12 reps x 3 sets, 90 sec
B. @ High Effort
3 min – High Effort
200m Running
50ft Walking Lunges
AMRAP Ski Erg
– 2 min Rest
3 min – High Effort
200m Running
20 KBS @ 16/24kg
AMRAP Ski Erg
– 2 min Rest
3 min – High Effort
200m Running
75 Single Under Skipping
AMRAP Ski Erg
– 2 min Rest
3 min – High Effort
200m Running
30 Air Squats
AMRAP Ski Erg

Session 3 – Wednesday
A. 5 cycling Above Knee Hang Squat Snatch every 2 min x 5 sets – Lighter – > Moderate Load, fast/smooth positions into the bottom position
B. Prep/Set-Up
C. Every 2 min x 10 sets – High Effort
8/10 cal Echo Bike + 5 Push-Up + 50ft Farmer Carry @ 50/75/hand
– do farmer carry 25ft x 2 so you finish at your bike every time
– can do this in pairs of 2 if not enough echo bike, P1 does their interval at the minute mark P2 starts their interval, repeat
D. Banded Strict Pronated Grip Pull-Ups @ 21×1, 10-15 reps x 5 sets, 1-1:30 min – *if you can do 5 unbroken pullups try 15-20

Session 4 – Thursday
A. Close Grip Bench Press, work to a challenging / toughest set of 8
B. Pendlay Row, 8 tough reps x 4 sets, rest as needed
C. 3 Rounds:
2 min Rowing
60 sec – Easy
60 sec – Harder
30 sec Rest
2 min Bike Erg
60 sec – Easy
60 sec – Harder
30 sec Rest
2 min Ski Erg
60 sec – Easy
60 sec – Harder
30 sec Rest
2 min Echo Bike
60 sec – Easy
60 sec – Harder
30 sec Rest

A. 3 cycling Hang Squat Clean every 1:30 min x 7 sets – fast / tougher than last week
B. EMOM x 30 Minutes – High Effort
1st – 15/20 cal Ski Erg
2nd – 1 Rope Climb + 2 Wall Walk + 10 Walking Lunges
3rd – Rest

WK 1/4 – Aug. 14
Session 1 – Monday
A1. Back Squat @ 40×1, 6 reps x 3 sets, 1:30 min
A2. Weighted Strict Pronated Pull-Up Cluster @ 21×1, 2.2.2 x 3 sets, 1:30 min
*work on strict pulling strength & progressions here
B1. Deadlift @ 11×1, 10 tough reps x 3 sets, 1:30 min
B2. Flat DB Bench Press @ 10×1, 10-12 reps x 3 sets, 1:30 min – all tough sets
C. 20 min – High Effort
200m Run
5 Toes to Bar
4 Burpees
3 Air Squats
2 DB Ground to OH @ 35/50/hand
1 SandBag Clean Over Shoulder @ 100/150

Session 2 – Tuesday
A1. Top of Ring Dip Hold, AMSAP x 3 sets, 30-60 sec
A2. Rope Climb Practice, 2-3 fast reps x 3 sets, 90 sec
B. 2 Rounds:
2 min – High Effort
15/20 cal Rowing
AMRAP Alternating Step-Up – 20” Box

• 2 min Rest
  2 min – High Effort
  15/20 cal Ski Erg
  AMRAP Alternating Step-Up – 20” Box
• 2 min Rest
  2 min – High Effort
  15/20 cal Bike Erg
  AMRAP Alternating Step-Up – 20” Box
• 2 min Rest

Session 3 – Wednesday
A. 1 Snatch High Pull + 1 Below Knee Hang Squat Snatch per min x 10 Minutes – building throughout!
B. Prep/Set-Up
C. Every 2 min x 10 sets – High Effort
Set 1 – 10 Toes to Bar + 10/15 cal Ski Erg/Row
Set 2 – 10 Shoulder to OH + 10/15 cal Ski Erg/Row
D. Banded Strict Pronated Grip Pull-Ups @ 21×1, 8-12 reps x 5 sets, 1-1:30 min
*if You can do 5 unbroken strict pull-ups, aim for 15+ reps

Session 4 – Thursday
A. Close Grip Bench Press, work to a challenging / toughest set of 10
B. Pendlay Row, 10 tough reps x 3 sets, rest as needed
C. 3 Rounds:
2 min Rowing
60 sec – Easy
40 sec – Moderate
20 sec – Hard
30 sec Rest
2 min Bike Erg
60 sec – Easy
40 sec – Moderate
20 sec – Hard
30 sec Rest
2 min Ski Erg
60 sec – Easy
40 sec – Moderate
20 sec – Hard
30 sec Rest
2 min Echo Bike
60 sec – Easy
40 sec – Moderate
20 sec – Hard
30 sec Rest

Session 5 – Friday
A. 1 Squat Clean & Split Jerk every 1:15 min x 8 sets – building throughout
B. EMOM x 10 Minutes – High Effort
1st – 3-4 Wall Walks
2nd – 8/10 Ski Erg
(Into…)
EMOM x 10 Minutes – High Effort
1st – 12-15 Toes Through Rings
2nd – 8/10 Rowing
(Into…)
EMOM x 10 Minutes – High Effort
1st – 50ft DB Walking Lunges @ 20/35/hand
2nd – 8/10 cal Bike Erg

Wk 4/4 – Sept. 7/2026
Session 1 Monday = Holiday Monday / Open Gym Time
A. EMOM x 10 Minutes
1st – 30 sec Wall Walk
2nd – 30 sec Toes to Bar
B. 4 sets – High Repeatable Effort
12/16 cal Rowing
10 Push-Ups
200m Run
10 KBS @ 16/24kg
12/16 cal Rowing
50ft Walking Lunge – no Load
– 2 min Rest –
C1. Seated Dual DB Bicep Curls W / Palms up, 10 reps x 3 sets, 30 sec
C2. Ring Row, 10 tough Ring Row x 3 sets, 90 sec

Tuesday – Open Gym
A. 3 sets:
8 tough Alternating Barbell Reverse Lunge
2 min Rest
B. 10 unbroken Jumping Switch Lunges x 10 sets for time
C. 5 Rounds For Time
50ft L arm OH KB Carry @ 16/24kg
50ft L arm DB Farmer Carry @ 50/75lb DB
50ft R arm OH KB Carry @ 16/24kg
50ft R arm DB Farmer Carry @ 50/75lb DB
C. 150 cal Echo Bike / Working in a 60 sec Hard / 60 sec Slow Spin – 20 min Time cap*

Session 3 Wednesday
A. Push Press, work to a tough single / 1RM / Test Day
B. Weighted Medball Pronated Hang from Pull-Up Bar, AMSAP x 1 set – 20/30lb Medball b/t feet / hands shoulder width apart.
C. For Time – Teams of 2 / Split work as desired
400m Ski Erg
400ft SandBag Carry @ 100/150
400m Ski Erg
40 Wall Balls @ 15/20lbs to 9/10ft
400m Ski Erg
40 Toes to Bar
400m Ski Erg
40 V-Ups
400m Ski Erg
40 Alternating DB Power Snatch @ 35/50lbs
400m Ski Erg
* 25 min Time Cap*

Session 4
A. Every 2 min x 6 sets
Set 1,2 – 1 Squat Snatch + 3 Above Knee Hang Squat Snatch – Light
Set 3,4 – 1 Squat Snatch + 2 Above Knee Hang Squat Snatch – Heavier
Set 5,6 – 1 Squat Snatch + 1 Above Knee Hang Squat Snatch – Heaviest
B. Every 2 min x 6 sets:
Set 1,2 – 1 Power Clean + 3 Front Squat – Light
Set 3,4 – 1 Power Clean + 2 Front Squat – Heavier
Set 5,6 – 1 Power Clean + 1 Front Squat – Heaviest
C. Every 8 min x 3 sets – Fast / High Effort
400m Run + 30/40 cal Bike Erg

Session 5 Friday
A. Front Squat, 2-2-2, 3 min – all good / tough sets
B. Single Leg Landmine RDL, 10/leg x 2 sets, rest as needed – heavier load than last week!@
C. 10 min AMRAP
10 cal Rowing
10 Alternating DB Step-Up onto 20” Box – 15/25lbs/hand
D1. Flat DB Bench Press, AMRAP unbroken x 3 sets, 1-1:30 min – use a load you can maybe do 8-12 reps with
D2. Banded Pull-Up, 8-12 reps unbroken x 3 sets, 1-1:30 min

Wk 3/4 – Aug. 31/2026
Session 1 Monday
A. Every 1:30 min x 10 sets
Set 1 – 2-4 fast Wall Walks + AMRAP Easy Bike/Row
Set 2 – 10 Toes to Bar + AMRAP Easy Bike/Row
B. 3 set – High Repeatable Effort
[400m Run Buy IN]
15 Push-Ups
10 Deadlifts @ 75/115lbs
10 Hang Power Cleans @ 75/115lbs
20 Jumping Switch Lunges
3 min Rest
*Mix & Match Work Order Per set / every set starts with run buy in
C. 3 sets:
15 tough Ring Rows
12-15 tough DB Bent Over Rows
2 min Rest

Session 2 Tuesday
A. 3 sets:
10 Alternating Barbell Reverse Lunge – tough
2 min Rest
B. 100 Step-Over 20/24” Box For Time
C. 5 Rounds For Time
100m Run
100ft L arm Farmer Carry @ 50/75lbs
100m Run
100ft R arm Farmer Carry @ 50/75lbs
C. 100 cal Echo Bike – working in 30 sec hard / 30 sec SLOW spin

Session 3 Wednesday
A. Every 2 min x 5 sets
Set 1 – 5 Push Press @ 10×1
Set 2 – 4 Push Press @ 10×1
Set 3 – 3 Push Press @ 10×1
Set 4 – 2 Push Press @ 10×1
Set 5 – 1 Push Press @ 10×1
B. 5 sets:
12 tough Alternating KB Gorilla Rows – tough/hand
(Into…)
100ft Farmer Carry with Same Kbs
2 min Rest
C. 20 min AMRAP – Teams of 2
Toes to Bar – 1,2,3, etc
Burpee/SandBag Clean Over 40” Box [1 Burpee, 1 SandBag Clean Over Box, 2 Burpee, 2 SandBag Clean Over Box, 3,3, etc]
Rowing Cals – 10,15,20, etc
*split work with partner as needed!

Session 4 Thursday
A. Every 3 min x 3 sets:
Set 1 – 5 Squat Snatch – tough
Set 2 – 4 Squat Snatch – tougher
Set 3 – 3 Squat Snatch – toughest
B. Every 3 min x 3 sets
Set 1 – 5 Power Clean to OH – tough
Set 2 – 4 Power Clean to OH – tougher
Set 3 – 3 Power Clean to OH – toughest
B. Every 4 min x 6 sets – fast / high effort
200m Run + 15/20 cal Bike Erg

Session 5 Friday
A. Front Squat, 3-3-3, 3 min – all good, tough sets
B. Single Leg Landmine RDL, 15/leg x 2 sets, rest as needed – can USE straps to go heavier!
C. 10 min – High Effort
Running – 100m,100m,100m etc
SandBag Clean + SandBag Squat On Shoulder – 1,2,3, etc
D. 5 sets:
5-10 Kipping Pull-Ups
12 tough Top Down Alternating DB Press @ 10×1
2 min Rest

Wk 2/4 – Aug. 24/2026
Session 1 Monday
A. 5 Rounds:
3 min [1 Wall Walk + 5 Toes to Bar + 5-10 Push-Ups + 5 Toes to Bar + AMRAP Easy Ski/Row]
B. 5 sets – High Repeatable Effort
10 Box Jump Overs – 20/24”
10 KBS @ 24/32kg
10 V-Ups
10 Push Jerks @ 65/95lbs
2 min Rest
*Mix & Match Work Order Per set
* ever set time capped at 2 minutes
C1. Parallel Grip Ring Row @ 10×0, 10 tough reps x 5 sets, 10 sec
C2. Standing Ez curl Barbell Bicep Curls @ 10×0, 10 tough reps x 5 sets, 90-120 sec

Session 3 Tuesday
A. EMOM x 10 Minutes
1st – 5 L Leg DB Russian Step-Up – 20/24” Box
2nd – 5 R Leg DB Russian Step-Up – 20/24” Box
B. EMOM x 10 Minutes
1st – 100ft L arm tough Farmer Carry – heavy
2nd – 100ft R arm tough Farmer Carry – heavy
C. EMOM x 20 MInutes
1st – 5 L arm DB Hang Clean to OH – heavy as possible
2nd – 5 R arm DB Hang Clean to OH – heavy as possible
3rd – 10-15 Wall Balls @ 14/20lbs to 9/10ft
4th – 8/10 cal Echo Bike

Session 3 Wednesday
A. Every 2 min x 5 sets
Set 1 – 6 Push Press @ 10×1
Set 2 – 5 Push Press @ 10×1
Set 3 – 4 Push Press @ 10×1
Set 4 – 3 Push Press @ 10×1
Set 5 – 2 Push Press @ 10×1
B. 5 sets:
20 sec Heavy Weighted Pronated Hang From Pull-up Bar
50ft tough Sled Pull with Pulling Rope – Hand Over Hand
Rest as needed
C. 5 Rounds – Teams of 2 – Max Ski Erg Cals
4 min [12/16 cal Echo Bike + 100ft Walking Lunge + 10 “Burpee” SandBag Clean Over Shoulder @ 100/150 + AMRAP Ski Erg Cals]

– “Burpee” SandBag Clean – Burpee First / Sandbag Clean over shoulder = 1 rep

Session 4 Thursday
A. Every 2 min x 6 sets
Set 1,2,3 – 2 Above Knee Hang Squat Snatch – Light / Moderate Load
Set 4,5,6 – 1 Above Knee Hang Squat Snatch – Tougher
B. Every 2 min x 6 sets
Set 1,2,3 – 1 Power Clean + 1 Squat Clean – Light / Moderate Load
Set 4,5,6 – 1 Squat Clean – tougher load
C. Every 2 min x 10 sets – High Effort
Set 1 – 200m Run
Set 2 – 15/20 cal Rowing

Session 5 Friday
A. Front Squat, 4-4-4, 3 min – all good sets
B. Seated BB Good Morning, 8 reps x 4 sets, 2 min
C. 5 Round For Time
100m Run
10 Wall Balls @ 14/20lbs to 9/10ft
100m Run
5 Deadlifts @ 155/225lbs
D1. Kipping Pull-Up, 5-10 reps x 5 sets, 10 sec
D2. Pendlay Row @ 10×1, 8 reps x 5 sets, 90 sec
D3. Strict Dip/Ring Dip Work x 5 sets, 90 sec

Wk 4/4 – SW Active – Aug. 10
Session 1 Monday
A. Warm-Up/Prep
B. Every 2:30 min x 8 sets
Set 1/3/5/7 – Back Squat [5-4-3-3]
Set 2/4/6/8 – 10 fast Box Jump Overs – 20/24”
C. @ Fast/For Time
400m Run
30 L arm DB Hang Clean to OH @ 35/50
400m Run
30 R arm DB Hang Clean to OH @ 35/50
D. @ Fast/For Time
500m Rowing
150ft L arm OH DB Walking Lunge @ 35/50
500m Rowing
150ft R arm OH DB Walking Lunge @ 35/50

Session 2
A. Seated OH BB Press @ 11×1, 5-4-3-3-3, 1-2 min
B. Handstand Hold Against Wall, AMSAP x 1 set
C. Barbell Bent Over Row @ 10×1, 5-4-3-3-3, 1-2 min
D. Rogue Farmer Walk Challenge – Max Distance Farmer Walk @ 24/32kg/hand – 25ft Turn Arounds
E. 5 sets – High Repeatable Effort / Ski or Echo
120 sec Ski/Echo
120 sec Rest

Session 3 Wednesday
A. 1 Squat Snatch + 1 OHS per min x 7 minutes – tough sets
B. 1 Power Clean + 1 Split Jerk per min x 7 Minutes – tough sets
C. EMOM x 30 Minutes – Teams of 2
1st – 100m Medball Run – 14/20 – Both Run
2nd – AMRAP Toes to Bar – Partners Split
3rd – 15 Box Jump Overs – 20/24” – Both Box Jump
4th – AMRAP Burpees – Partners Split
5th – 15/20 cal Row/Ski – Both Erg
6th – AMRAP Power Clean @ 85/135lbs – Partners Split

Session 4 Thursday
A. 5 sets:
2 L Leg Double Broad Jump
5 Jump Squats @ 11×1
30 sec Rest
2 R Leg Double Broad Jump
5 Jump Squats @ 11×1
30 sec Rest
https://www.youtube.com/shorts/8RVMpQlGbtY
B. 7 min – High Repeatable Effort
AMRAP Alternating Step-Up – 20/24” Box

• 3 min Rest
  7 min – High Repeatable Effort
  AMRAP Bike Erg Cals
• 3 min Rest
  7 min – High Repeatable Effort
  AMRAP Shuttle Running

Session 5
A. For Time
1k Run
15 Wall Walks
.5km Run (turn off to Stewarts lumber and back)
50 Toes Through Rings
B. Strict Press @ 11×1, 2 reps x 5 sets, rest as needed
C. Weighted Strict Pronated Grip Pull-Ups @ 21×1, 2 reps x 5 sets, rest as needed
D. EMOM x 10 MInutes
1st – 30-45 sec FLR on Rings
2nd – 10-15 V-Ups