SW Active – Oct 22

Tuesday –  MAP 3M/3Mixed
A. 3 min AirBike/Row/Ski @ 85-90%
(into..)
3 min @ 85-90%
1 Devils Press @ 35lbs/50lbs/hand
1 DB Front Squats @ 35/50lbs/hand
2 Devils Press @ 35lbs/50lbs/hand
2 DB Front Squats @ 35lbs/50lbs/hand
*continue trend as far as you can go in 3 min
– 4 min rest – 
3 min AirBike/Row/Ski @ 85-90%
(into..)
3 min @ 85-90%
7 KBS @ 16/24kg
7 Box Jumps @ 20/24”
– 4 min rest – 
3 min AirBike/Row/Ski @ 85-90%
(into..)
3 min @ 85-90%
21 Air Squats
9 Toes to Bar
– 4 min rest – 
3 min AirBike/Row/Ski @ 85-90%
(into..)
3 min @ 85-90%
5 Left Arm DB Hang Clean to OH @ 50/75lbs
5 Right Arm DB Hang Clean to OH @ 50/75lbs
– 4 min rest – 
3 min AirBike/Row/Ski @ 85-90%
(into..)
3 min @ 85-90%
Power Cleans @ 75/115lbs – 2,4,6,8,10,etc
Bar Facing Burpees – 2,4,6,8,10,etc

Southwest Active – Oct. 21

Wk 3/4 – Oct. 21
Monday – Bsq Int + Bsq Speed + SL Work + Glutes/Core
A. Back Squat, work to a tough set of 4
B. Back Squat, 4 reps @ 70% of A every 2 min x 5 sets
C. DB Reverse Lunges off small platform, 15 reps/leg x 2 sets, 1 min b/t legs
D1. Anti-Rotational Left Leg Banded RDL @ 1010, 10-12 reps x 2 sets, 30 sec
D2. Anti-Rotational Right Leg Banded RDL @ 1010, 10-12 reps x 2 sets, 30 sec
D3. Hollow Rocks, 20 reps x 2 sets, 1:30 min
E. For Time:
15 Strict Knees to Elbow
5 Turkish Get up @ 16/24kg
12 Strict Knees to Elbow
4 Turkish Get up @ 16/24kg
9 Strict Knees to Elbow
3 Turkish Get up @ 16/24kg
6 Strict Knees to Elbow
2 Turkish Get up @ 16/24kg
3 Strict Knees to Elbow
1 Turkish Get up @ 16/24kg

Southwest Active – Oct. 19

5 min @ 85-90%
500/400m Rowing
15 Shoulder to OH @ 75/115lbs
AMRAP Bar Facing Burpees in time remaining
– 5 min rest –
5 min @ 85-90%
500/400m Ski Erg
30 Wall Balls @ 15/20lbs to 9/10ft
AMRAP Toes to Bar in time remaining
– 5 min rest –
5 min @ 85-90%
500/400m Rowing
15 Hang Power Clean @ 75/115lbs
AMRAP Bar Facing Burpees in time remaining
– 5 min rest –
5 min @ 85-90%
500/400m Ski Erg
30 Wall Balls @ 15/20lbs to 9/10ft
AMRAP Pullups in time remaining
– 5 min rest –
5 min @ 85-90%
.8/.7 mile AirBike
200ft Front Rack SandBag Carry @ 100/150lbs
AMRAP Rope Climbs in time remaining

Southwest Active – Oct. 18

Friday – Sn Work + Cj Work + MWG EMOM/Mixed
A. 1 Power Snatch + 1 Squat Snatch – work to a challenging set – can be tough and go – aim for 5 quality sets
B. 1 Power Clean + 1 Thruster + 1 Front Squat + 1 Split Jerk – work to a challenging set
C. EMOM x 10 minutes @ 85-90%
1st – 2 Toes to Bar + 8 Box Jump Overs @ 20/24” Box
2nd – 2 Pullups + 25 DU’s/40 Single Unders
D. EMOM x 10 minutes @ 85-90%
1st – 2 Devils Press @ 25/40lbs/hand + 2 DB Power Cleans @ 25/40lbs/hand + 2 DB Front Squats @ 25/40lbs/hand
2nd – 10/8 cal Ski Erg

Southwest Active – Oct. 17

Thursday – SDL Linear + Row/Ski/AirBike Increasing effort sets
A. Sumo Deadlift @ 11×1, 5 reps x 3 sets, 2-3 min b/t – tough sets/increasing – last set tough/try building from last week
B. 7 sets @ increasing effort
300m Rowing/300m Ski/.4 mile AirBike
10 Front Squats @ 65/95lbs
10 Bar Facing Burpees
– 2 min rest – 
*pick 1 machine and stick with it – DO NOT shy away from the AirBike here if you know you need work on it

Southwest Active – Oct. 16

Wednesday – Press/WCU + Sn/Cj/Upper + Upper/Core
A1. Press @ 11×1, 3-4 reps x 3 sets, 1:30 min
A2. Weighted Pronated Pullups @ 21×1, 2-4 reps x 3 sets, 1:30 min
B. EMOM x 20 minutes (THIS WILL BE SCALED APPROPRIATELY FOR YOU)
1st – 2 Heavy DB Power Snatch + 2 Kipping HSPU 
2nd – 1 Power Clean – tough + 2-4 Strict Pronated Pullups
3rd – 2 Heavy DB Power Snatch + 3-5 Kipping Ring Dips 
4th – 1 Power Clean – tough + 2-4 Strict Supinated Pullups
C. 2-3 sets:
12-14 Alternating Single Arm Low Incline DB Bench Press @ 20×0
12-16 Altnernating KB Gorilla Rows @ 20×0
2 min rest

Southwest Active – Oct. 15

Tuesday –  MAP 3M/3Mixed
A. 3 min AirBike/Row/Ski @ 85-90%
(into..)
3 min @ 85-90%
AMRAP SB Front Rack Carry @ 100/150lbs
– 4 min rest –
3 min AirBike/Row/Ski @ 85-90%
(into..)
3 min @ 85-90%
AMRAP Burpees over 20/24” Box
– 4 min rest –
3 min AirBike/Row/Ski @ 85-90%
(into..)
3 min @ 85-90%
AMRAP Wall Balls @ 15/20lbs to 9/10ft
– 4 min rest –
3 min AirBike/Row/Ski @ 85-90%
(into..)
3 min @ 85-90%
AMRAP Farmer Carry @ 100/150lbs/hand
– 4 min rest –
3 min AirBike/Row/Ski @ 85-90%
(into..)
3 min @ 85-90%
AMRAP DU’s

Southwest Active – Oct. 14 – THANKSGIVING FUN

NO PARTNER, NO PROBLEM – Sign up – will be a fun day with awesome people

 

Wk 2/4 – Oct. 14
Monday – Bsq Int + Bsq Speed + SL Work + Glutes/Core
A. Back Squat, work to a tough set of 5
B. 3 Rounds For Time: – teams of 2
20 cal Rowing
20 Bar Facing Burpees
20 Shoulder to OH @ 65/95lbs
* 12 min Time Cap
C. 3 rounds for Time – teams of 2
20 Alternating Hang DB Split Snatch @ 35/50lbs
20 Alternating DB Step-ups on to 20/24” Box – holding 1 DB Anywhere 
20 cal AirBike
* 12 min time Cap

Southwest Active – Oct. 12

5 min @ 85-90%

15 cal Rowing

100ft Farmer Carry @ 50/75lbs/hand

– 5 min rest – 

5 min @ 85-90%

50 Step Ups on to 20/24”

AMRAP SB Cleans @ 100/150

– 5 min rest – 

5 min @ 85-90%

15 cal Ski Erg

100ft Double OH KB carry @ 16/24kg/hand

– 5 min rest – 

5 min @ 85-90%

250 Single Unders

AMRAP Rope Climbs to 12ft

– 5 min rest – 

5 min @ 85-90%

15 cal AirBike

100ft Front Rack SandBag Carry @ 100/150lbs