Southwest Strength

Wk 4/4 – Dec. 4/2023
Monday
A. Warm-Up/Prep [Shoulders / Upper / Core]
B. Erg / Gym
30 min:
15 min – Erg 1 – Easy
@ min 4 / 8 / 12 – get off and perform 5-15 Push-Ups + 5-15 Kipping Pull-Ups *if capable go on the higher end the reps here
(Into…)
15 min – Erg 2 – Easy
@ minute 16 / 20 / 24 – get off and perform 20-45 sec FLR on Rings + 20-45 sec Pronated Hang From Pullup Bar
B. 5 Rounds For Ski Erg Cals
2 min [10 V-Ups + 10 Burpees + AMRAP Ski Erg Cals in time remaining]
C. DB Bent Over Row @ 40×1, 10 tough reps x 3 sets, 2-3 min b/t – all tough sets – If TIME

Tuesday
A. 1 Squat Snatch x 10 sets, rest as needed
B. 1 Squat Clean x 10 sets, rest as needed
C. Front Rack Reverse Lunges, 6-8 alternating reps x 4 sets, rest as needed – from a rack
D. Clean Pull, 3 tough reps per min x 5 minutes – similar to previous weeks
E. For Time:
50 Wall Balls @ 15/20lbs to 9/10ft
10 Deadlifts @ 155/225lbs
*6 min time cap

Wednesday
A1. Push Press @ 11×1, 4-3-3-2-2, rest as needed – increasing to heaviest 2 – from a rack
A2. “Pulling” Skill Progression work [Rope Climb / TTB / TTR/Pull-uPs, etc} x 5 sets, rest as needed
B. 2 Rounds For Time – teams of 2
100 cal Rowing
100 cal Ski Erg
100 Alternating Step-Ups onto 20/24” Box
* teams of 2 / work / rest as needed / 1 person work @ a time
* 30 min time Cap

Thursday
A. Walk In Box Jump onto High Box, 1 rep every 10 sec x 5 minutes
B. 1 Depth to Broad Jump as far as possible every 30 sec x 5 minutes – depth jump off 20” Box
C. 10 sets @ high effort
8/10 cal Rowing
10 Russian KBS – heavy
1 min rest
*adjust the cals IF someone cant do the required work in 1 min
D. EMOM x 10 minutes @ high effort
1st – 100ft SandBag Carry @ 100/150lbs
2nd – 100ft tough Farmer Carry @ heavy / hand

Friday
A. Warm-Up/Prep
B 10 min Row / Bike Erg / Echo Bike – Easy
(Into…)
20 min @ 85-90%
15 cal Rowing
5 Bench Press @ 75lbs
5 Strict Pronated Pull-Ups
(Into…)
10 min Row / Bike Erg / Echo Bike – Easy

Wk 3/4 – Nov. 27/2023
Monday
A. 15 min – Easy
1:30 min Erg [Ski or Row]
Toes to Bar Drills
1:30 min Erg [Ski or Row]
Pull-Up Drills (strict work / kipping work)
B. 5 Rounds For Max Ski or Row Cals
2 min [10 Push-Ups + 10 KBS @ 35/53lbs + AMRAP Rowing / Ski Erg in time remaining
– No rest / 10 min AMRAP
C1. Flat DB Bench Press , 8-12 reps x 5 sets, 1:30 min
C2. Sled Pull with Pulling Rope, 50ft tough x 5 sets, 1;30 min 
D. SA Trap 3 Raises @ 20×0, 10-12/arm x 3 sets, 30 sec b/t arms – https://www.youtube.com/shorts/k39lSarTcaE

Tuesday
A. 1 Snatch Pull + 1 Power Snatch + 1 Above Knee Hang Squat Snatch x 7 sets, rest as needed
B. 1 Clean Pull + 1 Power Clean + 1 Split Jerk x 7 sets, rest as needed
C. Front Rack Reverse Lunges, 10 alternating reps x 3 sets, 2-3 min – tough sets, from a rack
D. Clean Pull, 3 reps x 3 sets, 2-3 min – start @ 100-110% of 1RM clean, build from last week
E. For Time:
50 cal Echo Bike
25 L arm DB Hang Clean to Split Jerk @ 35/50lbs
25 R arm DB Hang Clean to Split Jerk @ 35/50lbs
* 10 min time cap

Wednesday
A1. Push Press @ 11×1, 5 reps x 5 sets, rest as needed – from a rack
A2. “Pulling” Skill Progression work [Rope Climb / TTB / TTR/Pull-uPs, etc} x 5 sets, rest as needed
B. 2 Ergs – 3 Rounds:
Erg 1 – 3:30 min – Easy
Erg 2 – 1;30 min – Harder
1 min rest
Erg 2 – 3:30 min – Easy
Erg 1 – 1:30 min Harder
1 min rest

Thursday
A. Seated Box Jumps onto High Box, 1 rep every 15 sec x 5 minutes 
B. 3 touch and Go Broad Jumps per min x 5 minutes
C. 5 sets @ high effort
5/7 cal Ski Erg – ALL OUT
50ft heavy Sled Push
2 min rest
C. RNT Single Leg Deadlift @ 20×0, 15 reps per leg x 2-3 sets, rest as needed b/t legs – Red Band for Band tension – use DBs/hand – https://www.youtube.com/watch?v=etn42aFsuyE

D. Russian KBS @ 35/53lbs – 10 reps unbroken x 10 sets for time – must be unbroken / must put it down b/t each set
*5 min time cap*

Friday –
A. Warm-Up/Prep
B 10 min Row / Bike Erg / Echo Bike – Easy
(Into…)
20 min @ 85-90%
Ski Erg Cals – 2,4,6, etc
Burpees – 2,4,6, etc
Ski Erg Cals – 2,4,6, etc
V-Ups – 2,4,6, etc
(Into…)
10 min Row / Bike Erg / Echo Bike – Easy

Wk 2/4 – Nov. 20/2023
Monday
A. 3 sets:
1 min Ski Erg / Row – Easy
Toes to Bar Work
1 min Ski Erg / Row – Easy
Kipping Pull-Work
1 min rest
B. For Time:
Wall Walks –  6-4-2
DB Pendlay Row @ 35/50lbs/hand – 21-15-9
C1. Flat DB Bench Press @ 20×1, 10-12 tough reps x 4 sets, 1:30 min – tough!
C2. Sled Pull with Pulling Rope , 50ft tough x 4 sets, 1;30 min
D. 5 Rounds For Max Reps
1 min [8/10 cal Ski Erg or Row + AMRAP V-Ups in time remaining]
1 min rest
E. Seated DB Powell Raises @ 20×0, 10-12/arm x 3 sets, rest as needed – https://www.youtube.com/shorts/z5c1NdOGOe0

Tuesday
A. 1 Snatch Pull + 1 Below Knee Hang Snatch Pull + 1 Below Knee Hang Power Snatch + 1 OHS x 7 sets, rest as needed
B. 1 Clean Pull + 1 Below Knee Hang Clean Pull + 1 Below Knee Hang Squat Clean + 1 Split Jerk x 7 sets, rest as needed
C. Barbell Split Squats, 6-7 reps per leg x 3 sets, 1 min b/t legs
D. Clean Pull, 4 reps x 3 sets, 2-3 min – start @ 95-105% of best clean or tougher than last week
E. 3 Rounds @ high effort
30 sec KBS @ 35/53lbs
30 sec rest
30 sec Lateral Burpees over KB
30 sec rest
30 sec Goblet Squat @ 35/53lbs
30 sec rest

Wednesday
A1. Seated Barbell Press @ 11×1, 6-7 tough reps x 4 sets, 10 sec
A2. Rope Climbs, 1-3 reps x 4 sets, 1:30 min
B. 3 Rounds:
10 min [Pick 1 Erg – Row / Ski or Echo]
5 min @ 5/10
3 min @ 7/10
2 min @ 9/10
1 min Rest

Thursday
A1. Lateral Single Leg Jumps, 10 reps x 4 sets, 30 sec – https://www.youtube.com/watch?v=Xz27DudBfSs

A2. Single Leg Box Jump, 5 reps per leg x 4 sets, 30 sec – practice regular box jump as scale – do this to a lower box
A3. 50ft Sled Push Sprint  x 4 sets, 2 min – Moderate load – FAST Sprint
B. EMOM x 10 minutes
1st – 5-10 Box Jumps onto tough Height
2nd – 12 sec ALL OUT Ski Erg
C. Alternating Single Leg Barbell Romanian Deadlift @ 40×1, 10 reps x 3 sets, 2-3 min – similar to last week!
D. 3 Rounds For Time:
30 Air Squats
10 Double Hang KB Clean to OH @ 35/53/hand

Friday
A. Warm-Up/Prep/Set-Up
B. 10 min Ski /Row / Bike Erg / Echo Bike – Easy
(Into…)
20 min @ 85-90%
350/400m Ski Erg or Rowing
10 Push-Ups
10 Kipping Pull-Ups
(Into…)
10 min Ski / Row / Bike Erg / Echo Bike- Easy

Wk 1/4 – Nov. 13/2023
Monday
A. 3 sets:
5 Hollow Arch Swings – Slow
– 15 sec rest – 
5 Hollow Arch Swings – Fast
– 15 sec rest – 
10 Scapula Push-Ups
– 30-60 sec rest – 
B. EMOM x 12 minutes:
1st – Toes to Bar / Toes to Rings
2nd – HSPU Work / Push-Up Work
3rd – Double Unders
C1. Flat DB Bench Press @ 20×1, 10-12 tough reps x 3 sets, 1:30 min – all you regulars – start seeing what you can do thats outside your comfort zone with the weight – watch this video on how to get it “up” (Rob take notes here too 😉 )  – https://www.youtube.com/watch?v=rVh8i5G-XC4

C2. Sled Pull with Pulling Rope, 50ft TOUGH x 3 sets, 1:30 min – hand over hand
D. 10 sets – fast
5 V-Ups
5 Seated Knee Tucks
5 Unanchored Sit-ups
30-60 sec rest
E. Seated DB External Rotations @ 20×0, 10-12 reps per arm x 3 sets, 30 sec b/t arms – think of this as moderate load – training the rotator cuff

Tuesday
A. 1 Snatch Pull + 1 Floating Squat Snatch + 1 OHS x 7 sets, rest as needed – building to tough sets when technique allows
B. 1 Clean Pull + 1 Floating Squat Clean + 1 Split Jerk x 7 sets, rest as needed – building to tough sets when technique allows
C. Barbell Split Squat, 8 tough reps per leg x 3 sets, 1 min b/t legs – tough sets from a Rack
D. Clean Pull, 5 tough x 3 sets, 2-3 min – start @ 95-100% of best clean/can build as you go) – remember, set up as normal, and the focus should be legs and hip extension – THEN arms finish – think high elbows / finish with the elbows in extension
E. 3 Rounds @ high effort
30 sec Echo Bike
30 sec rest
30 sec Air Squats
30 sec rest
30 sec KBS @ 16/24kg
30 sec rest

Wednesday
A1. Seated Barbell Press @ 11×1, 7-8 tough reps x 3 sets, 10 sec
A2. Rope Climbs, 2-3 fast reps x 3 sets, 30 sec
B. 5 Rounds
5 min [Pick 1 Erg – Row / Ski or Echo Bike]
2:30 min @ 5/10
1:30 min @ 7/10
1 min @ 9/10
1 min rest

Thursday
A1. Lateral Single Leg Jumps, 10 reps x 3 sets, 30 sec – https://www.youtube.com/watch?v=Xz27DudBfSs
A2. Single Leg Box Jump, 5 reps per leg x 3 sets, 30 sec – practice regular box jump as scale – do this to a lower box
A3. 50ft Sled Push Sprint  x 3 sets, 2 min – Moderate load – FAST Sprint
B. EMOM x 10 minutes
1st – 2-3 Depth Jump to Broad Jump off 15-20” Box – https://www.youtube.com/shorts/CF6pMDspHY4

2nd – 10 sec ALL OUT Ski Erg
C. Alternating Single Leg Barbell Romanian Deadlift @ 40×1, 10 alternating reps x 3 sets, 2 min – https://www.youtube.com/watch?v=uIzbaQLuHWY

D. 15-12-9 For Time:
Double Hang KB Clean to OH @ 35/53/hand
Burpees onto 20/24” Box

Friday
A. Warm-Up/Prep/Set-Up
B. 10 min Row / Bike Erg / Echo Bike – Easy
(Into…)
20 min @ 85-90%
350/400m Ski Erg
10 Push-Ups
10 Kipping Pull-Ups
(Into…)
10 min Row / Bike Erg / Echo Bike- Easy

Wk 4/4 – Nov. 6/2023
Monday
A. 4 Rounds – Easy
2 min Ski or Row
5-7 Strict Pronated Pull-Ups
10-15 Push-Ups
(Into….)
4 Rounds:
2 min Ski or Row
15-20 V-Ups
10-15 Ring Rows
B1. Close Grip Bench Press @ 20×1, 3-3-2-2-2, 1 min
B2. One Arm DB Row @ 20×1, 4-6 reps / arm x 5 sets, 30-60 sec b/t arms
C. 5 Rounds For Time:
10 cal Ski Erg
1 min unbroken Front Bridge
* 10 min time cap

Tuesday
A. 1 Squat Snatch + 1 OHS per min x 15 minutes – – good technical sets / if feeling good, go up in load
B. Snatch Pull, 4 reps x 4 sets, 3 min – same idea as previous weeks, 100-115% of best snatch or 5-10lbs from previous weeks
C1. Paused Deadlift @ 11×1, 3 reps x 5 sets, 1 min – start @ 72-80% of 1RM – pause @ knee every rep / reset b/t reps off the floor
C. Walk In High Box Jump, 5-7 reps x 5 sets, 2-3 min
D. For Time:
30 cal Rowing
30 Burpees – no jump @ top
*4 min Time Cap

Wednesday
A. Warm-Up/Prep
B. 5-6 sets @ high repeatable effort
[500m Row / 500m Ski Erg / 1,000m Bike Erg / .8 mile Echo Bike Buy In]
20 Hang KB Snatch [10/arm] @ 20/35lbs 
20 Box Jumps Overs @ 20/24” Box
20 Anchored Sit-ups
3-4 min Rest

Thursday
A. Warm-Up/Prep
B. 10——->1 For Time:
Toes to Bar
Push Jerks @ 55/75lbs
*10 min time Cap
C1. Seated DB Arnold Press @ 20×0, 6 tough reps x 5 sets, 1 min
C2. Incline Dual DB Prone Rows @ 20×0, 10-12 rep x 5 sets, 1 min – https://www.youtube.com/watch?v=93ZAdx24QVQ

D. Seated Alternating DB Bicep Curls, 20 tough reps x 3 sets, 2 min
E. Standing Banded Face Pulls @ 1111, 10 reps x 3 sets, 2 min

Friday
A. 1 Paused Squat Clean + 1 Paused Split jerk per min x 5 minutes – light sets
B. 1 Squat Clean & Split Jerk – work to a challenging sets or 5-10 sets of practice
C1. Back Squat @ 40×1, 3 reps x 3 sets, 30-60 sec
C2. 1/2 Kneeling Rotational medBall Throw, 8-12 /side x 3 sets, 30-60 sec b/t
D. 12 min AMRAP
4000m Bike Erg
8 x 50ft SandBag Carry @ 100/150lbs – must drop bag every 50ft
AMRAP Ski Erg in time remaining

Wk 3/4 = Oct. 30/2023
Monday
A. 20 min Ski or Rowing – Easy Effort
@ minutes – 5-10-15-20 – get off and perform 5-7 Strict Pronated Pull-Ups + 10-20 Push-Ups + 12-15 V-Ups
B1. Close Grip Bench Press @ 20×1, 4 tough reps x 5 sets, 1 min
B2. One Arm Db Row @ 20×1, 7-9 / arm x 5 sets, 30-60 sec b/t arms
C. 10 Rounds For Time:
5 cal Ski Erg
30 sec unbroken FLR on Rings
* 10 min Time Cap

Tuesday
A. 1 Floating Power Snatch + 1 OHS per min x 15 minutes   – good technical sets / if feeling good, go up in load
B. Snatch Pull, 4 reps x 4 sets, 3 min – same ideas as previous weeks, maybe 100-110% of best snatch or 5-10lbs from previous weeks!
C1. Paused Deadlift @ 11×1, 4 reps x 4 sets, 1 min – start @ 68-75% of 1RM – pause @ every rep / reset b/t reps off the floor
C2. Walk In High Box Jump, 5-7 reps x 4 sets, 2-3 min
D. For Time:
15/20 cal Echo Bike
20 DB Step-Over 20/24″ with 1 DB 35/50lbs
15/20 cal Echo Bike
* 5 min Time Cap

Wednesday
A. Warm-Up/Prep
B. 7-8 sets @ high repeatable effort
[300m Rowing / 600m Bike Erg Buy In]
10 Burpees – no jump @ top
10 Alternating DB Power Snatch @ 35/50lbs
10 Wall Balls @ 15/20lbs to 9/10ft
3 min Rest

Thursday
A. Warm-Up/Prep
B. For Time:
20 L arm DB Shoulder to OH @ 25/40lbs
20 Toes to Bar
25 cal Ski Erg
20 Toes to Bar
20 R arm DB Shoulder to OH @ 25/40lbs
C1. Seated DB Press @ 11×1, 5-7 reps x 5 sets, 1 min
C2. Sled Pull with Pulling Rope, 50ft tough x 5 sets, 1 min
D. Alternating DB Bicep Curls, 100 tough reps  (100 total)- in as little sets as possible
E. Arm Supported DB Tricep Ext @ 10×0, 10-12/arm x 3 sets, rest as needed

Friday
A. 3 slow Pull Squat Clean + 2 Split Jerks x 3 sets, 2 min – light Sts
B. 2 Squat Clean + 1 Split Jerk – work to ac challenging set – reset b/t reps off the floor
C1. Back Squat @ 40×1, 4 reps x 3 sets, 30-60 sec
C2. 1/2 Kneeling Rotational Medball Throw, 6-10/side x 3 sets, 30-60 sec b/t – https://www.youtube.com/shorts/NFpaw6kULeo
D. 8 min AMRAP
500m Ski Erg
500m Rowing
1,000m Bike Erg
AMRAP Burpees to Pull-Up Bar Touch
*wave this as needed / have all the machines set-up in order for the larger classes

Wk 2/4 – Oct. 23/2023
Monday
A. 20 min Rowing – Easy Effort
@ minutes – 2,4,6,8,10 – get off and perform 20-30 sec Top of Ring Dip Hold
@ minutes – 12,14,16,18,20 – get off and perform 2-5 Strict Pronated Pull-Ups
*move quick on transitions 
B1. Close Grip Bench Press @ 20×1, 5 tough reps x4 4 sets, 1 min
B2. One Arm DB Row @ 20×1, 8-10 / arm x 4 sets, 30-60 sec b/t arms
C. 3 Rounds For Time:
15/20 cal Ski Erg
20 V-Ups – ensure feet/hands touch floor and hands make contact on feet above head 

Tuesday
A. 1 Power Snatch + 1 Snatch Balance + 1 OHS per min x 12 minutes – same or build from last week
B. Snatch Pull, 5 reps x 3 sets, 2 min (start @ 95-105% of best snatch/can build as you go – slightly higher load than last week)  – remember, set up as normal, and the focus should be legs and hip extension – THEN arms finish – think high elbows / finish with the elbows in extension – https://www.youtube.com/watch?v=G1QygZ3Kd3w

C1. Paused Deadlift @ 11×1, 5 reps x 3 sets, 1 min – start @ 65-70% of 1RM – pause @ knee every rep / reset b/t reps off the floor
C2. Walk in High Box Jump, 6-8 reps x 3 sets, 2-3 min
D. 2 Rounds For Total Work Time:
18/25 cal EchoBike
25 Left Arm DB Hang Power Clean and Overhead @ 35/50lb
18/25 cal EchoBike
25 Right Arm DB Hang Power Clean and Overhead @ 35/50lb

Wednesday
A. Warm-Up/Prep
B. 10 sets @ high repeatable effort
10 cal Rowing/Ski/Bike Erg 
10 KBS @ 35/53lbs
10 Air Squats
10 Box Jump Overs @ 20/24” Box
2 min Rest
*Mix and Match Work Order Per Set 

Thursday
A. Warm-Up/Prep
B. For Time:
50 Double Unders
21 Toes to Rings
4 Wall Walks
40 Double Unders
15 Toes to Rings
3 Wall Walks
30 Double Uners
9 Toes to Rings
2 Wall Walks
20 Double Unders
3 Toes to Rings
1 Wall Walk
10 Double Unders
C1. Seated DB Press @ 11×1, 7-8 tough reps x 4 sets, 1 min
C2. Sled Pull with Pulling Rope, 50ft TOUGH x 4 sets, 1 min
D. Alternating DB Bicep Curls, 20 alternating reps x 3 sets, 2 min – tough sets, control the eccentric
E. Tall Kneeling Banded Tricep Press Downs, accumulate 75 TOUGH reps

Friday
A. 1 Clean Pull + 1 Floating Squat Clean + 1 Paused Split Jerk @ light per min x 5 minutes
B. 1 Clean Pull + 1 Floating Squat Clean + 1 Split Jerk, work to a challenging set
C1. Back Squat @ 40×1, 5 reps x 3 sets, 30-60 sec
C2. Rotational MedBall Slams, 12 Powerful reps x 3 sets, 3 min
D. Increasing until failure:
2 min [10 Burpees to Pull-Up Bar Touch + 10 cal Ski Erg]
1 min rest
2 min [10 Burpees to Pull-Up Bar Touch + 11 cal Ski Erg]
1 min rest
2 min [10 Burpees to Pull-Up Bar Touch + 12 cal Ski Erg]
1 min rest
…..etc

Wk 1/4 – Oct. 16/2023
Monday
A. 20 min Ski Erg – Easy Effort
@ minutes – 3-6-9 – get off and perform Toes to Bar Work
@ minutes – 12-15-18 – get off and perform HSPU/Wall Walk/HS Work
*Coach – prescribe appropriate progression / movement / recommendation for client
B1. Close Grip Bench Press @ 20×1, 6 tough reps x 3 sets, 1 min
B2. One Arm DB Row @ 20×1, 10 / arm x 3 sets, 30-60 sec b/t arms
C. 10 sets – fast
5 No Push-Up Burpee
5 V-Ups
30 sec rest

Tuesday
A. 1 Power Snatch + 1 Snatch Balance + 1 OHS per min x 10 minutes
B. Snatch Pull, 5 reps x 3 sets, 2 min (start @ 95-100% of best snatch/can build as you go)  – remember, set up as normal, and the focus should be legs and hip extension – THEN arms finish – think high elbows / finish with the elbows in extension – https://www.youtube.com/watch?v=G1QygZ3Kd3w

C1. Paused Deadlift @ 11×1, 6 reps x 3 sets, 1 min – start @ 60-65% of 1RM DL – pause @ the knee every rep  / reset b/t reps off the floor
C2. Walk in High Box Jump, 7 reps x 3 sets, 2-3 min
D. 3 Rounds @ High Effort
20 unbroken Wall Balls @ 15/20lbs to 9/10ft
20 unbroken KBS @ 16kg/24kg

Wednesday
A. Warm-Up/Prep
B. 10 sets @ high repeatable effort
[250m Row/Ski or 500m Bike Erg Buy In]
7 Burpees
7 Box Jump onto 20/24” Box
7 Kipping Knees to Elbow
2 min Rest
Mix and Match Work Order Per set / every set starts with Erg

Thursday
A. Warm-Up/Prep
B. For Time:
100 cal Rowing
80 Double Unders
40 Toes to Rings
15 SanBag Clean over Shoulder @ 50/100
C1. Seated DB Z Press @ 11×1, 10 tough reps x 3 sets, 1 min – https://www.youtube.com/watch?v=C42cK5EIrI0

C2. Sled Pull with Pulling Rope, 50ft TOUGH x 3 sets, 1 min
*for bigger classes, remember there is 2 ropes/wave as needed
D. DB Floor Press, 25 tough reps x 2 sets, 2 min – should be unbroken but very very hard
E. Parallel Grip Ring Row, 25 tough reps x 2 sets, 2 min

Friday
A. 1 Slow Pull Squat Clean + 2 Paused Split Jerk @ light per min x 5 minutes
B. 1 Squat Clean + 1 Split Jerk, work to a tough single
C1. Back Squat @ 40×1, 6 reps x 3 sets, 30 sec
C2. Rotational Medball Slams, 10 powerful reps x 3 sets, 3 min – https://www.youtube.com/shorts/upKGYbA4Wc8
D. Increasing until failure:
1 min Complete:
10 cal Bike Erg
100ft Farmer Carry @ 35/50lbs/hand
30 sec rest
1 min Complete:
11 cal Bike Erg
100ft Farmer Carry @ 35/50lbs/hand
30 sec rest
1 min Complete:
12 cal Bike Erg
100ft Farmer Carry @ 35/50lbs/hand
30 sec rest
…..etc

Wk 4/4 – Oct. 4/2023
Monday
A. Warm-Up/Prep
B. 3 Rounds:
1.0 mile Echo Bike
30 KBS – overhead
30 Air Squats
– 2 min rest –
* Round 1 – Easy – Light KB
* Round 2 – Moderate – Moderate KB
* Round 3 – Harder – Tough KB
C1. Press @ 11×1, 3-3-2-2-1-1, 10 sec
C2. Wall Walks, 1-5 fast reps x 6 sets, 2 min
C3. Strict Pull-Up Work (weighted pullup, strict pullup , negatives, hangs, etc) x 6 sets, 10 sec
C4. Supinated Grip Ring Row @ 20×1, 10-15 reps x 6 sets, 2 min

Tuesday
A. 1 Muscle Snatch + 1 Above knee Hang Muscle Snatch + 2 OHS per min x 5 minutes
B. 1 Below Knee Hang Power Snatch + 1 OHS per min x 5 minutes
C. Split Jerk, work to a challenging set of 1
D. Deadlift @ 11×1, 3 reps @ 85-90% of 1RM x 3-4 sets, 3-4 min b/t
E. For Time:
3 Rounds of:
10 cal Ski Erg
10 DB Step-Over 20” Box @ 35/50/hand
(Into…)
3 Rounds of:
10 cal Ski Erg
10 DB Front Squats @ 35/50/hand

Wednesday
A. 1-2km Run – Easy Efforts
B. For Time:
50 Box Jumps onto 20/24” Box
50 KBS @ 24/32kg – overhead
50 Burpees – no jump @ top
50 Thrusters @ 45/65lbs
* 20 min Time Cap
* See Old score from previous years
C1. Seated DB Hammer Curls @ 20×0, 10-12 reps x 3-5 sets, 1 min
C2. Tall Kneeling Banded Tricep Press downs @ 11×1, 12-15 reps x 3-5 sets, 1 min

Thursday
A. 1 Power Clean + 1 Below Knee Hang Power Clean every 45 sec x 12 sets – 4 light / 4 mod / 4 tougher
B. Snatch Balance, 1 rep every 30 sec x 5 minutes
C. Back Squat, work to a challenging set of 2
D1. DB Reverse Lunges, 10 tough reps x 3 sets, 1 min
D2. SandBag Hold, 30-60 sec x 3 sets, 1 min
D3. Anti-Rotational Front Bridge, 30-60 sec x 3 sets, 1 min – No Hip Movement!!

Friday
A. EMOM x 16 minutes
1st – Toes to Bar
2nd – Double Unders
3rd – Kipping Pull-Ups
4th – Handstand / HSPU work
B. 5 sets – fast
8/11 cal Ski Erg – goal under 30 seconds
10 tough angle Ring Rows
1 min Rest
C1. Weighted Ring Push-Up @ 40×1, 6-8 reps x 3-5 sets, 1 min
C2. RNT Single Arm DB Row @ 20×1, 7-9 reps / arm x 3-5 sets, 1 min

Wk 3/4 – Oct. 2/2023
Monday
A. Warm-Up/Prep
B. 6 Rounds:
10/15 cal Echo Bike
10/15 cal Ski Erg
100m Running
– 2 min rest –
* Round 1,2,3 – Easy
* Round 4,5,6 – Hard
C1. Press @ 11×1, 4-4-3-3-3, 10 sec
C2. Push-Up, AMRAP unbroken @ 20×0 x 5 sets, 2 min
C3. Strict Pull-Up Work (weighted pullup, strict pullup , negatives, hangs, etc) x 5 sets, 10 sec
C4. Farmer Carry, 200ft TOUGH x 5 sets, 2 min

Tuesday
A. 1 Below Knee Hang Muscle Snatch every 30 sec x 3 minutes – tough sets
B. 1 Above Knee Hang Squat Snatch per min x 10 minutes – tough sets (do more volume/reps for people learning)
C. Split Jerk, work to a tough double – building from previous weeks
D. Deadlift @ 11×1, 4 reps @ 80-85% of 1RM x 4 sets, 3 min
E. 5 Rounds For Total Work Time
10 DB Reverse Lunges @ 35/50lbs/hand
5 Devils Press @ 35/50/hand
30 sec Rest

Wednesday
A. Warm-Up/Prep
B. 1-2km Run – EASY Efforts
C. 3 Rounds For Time:
500m Rowing
25 Box Jumps onto 20/24” Box
25 KBS @ 35/50lbs
25 Burpees
*re-test / check old score
* females – good score / goal sub 21 min
* males – good score / goal sub 19 min
D1. Plate Pinch Farmer Carry, 100ft tough x 3-5 sets, 1 min
D2. Double OH DB Carry, 100ft tough x 3-5 sets, 1 min

Thursday
A. 1 Power Clean, 1 tough rep every 30 sec x 10 minutes
B. Snatch Balance, 1 rep x 5 sets, 2 min
C. Back Squat, work a challenging set of 3
D. DB Front Rack Split Squat @ 20×0, 6 tough reps per leg x 3 sets, rest as needed
E. 100 Russian KBS For Time @ 35/50lbs

Friday
A1. Toes to Bar work x 3-4 sets, rest as needed
A2. Double Unders work x 3-4 sets, rest as needed
A3. Kipping Pullup work x 3-4 sets, rest as needed
A4. Double Unders work x 3-4 sets, rest as needed
B. 7 Rounds @ high effort
30 sec Ski erg
15 sec rest
30 sec Anchored Sit-Ups
15 sec rest
C1. Flat DB Bench Press @ 20×1, 8-12 reps x 3-4 sets, 1 min
C2. RNT Single Arm DB Row @ 20×1, 8-10 reps x 4 sets, 1 min b/t arms
D. Sorenson Hold on GHD, 30-60 sec x 3-4 sets, 1 min