SW Active – Oct. 1

Thursday – Cj Complex + Gym/Cn Based Tester + Glutes
A. Power Clean. Split Jerk. Front Squat. Split Jerk every, 1.1.1.1 2-2:30 min x 6 sets
B. Prep/Set-Up
C. 3 rounds for time
6 Single Arm Alternating Devils Press @ 35/50
9 Burpee Pullups
12 Single Arm Alternating DB Hang Clean to OH @ 35/50
15 cal Rowing
D. DB RNT Single Leg Deadlift @ 1010, 12-15/leg x 3 sets, 30-60 sec b/t legs

SW Active – Sept. 30

Wednesday – Fsq Int Sets + DODL + Core/Skill/EMOM
A. Front Squat, 7-6-5, 3 min
B. Double Overhand No Hook Grip Deadlift @ 11×1, work to a challenging set of 8 – one set, warm-up with sets of 4
C1. Candlestick to Squat Roll Up or Pistol Roll Up, 2-4 reps x 3 sets, 10 sec
C2. Hang to Inverted on Rings, 2-3 reps x 3 sets, 10 sec
C3. Handstand/HS Walking Drill (Wall/Wall Facing Lateral/Back Facing/Partner Assisted/etc) x 3 sets, 1 min
D. 3 rounds – not for time
25 Reverse Single Unders
15 Sit-Ups – anchored or unanchored
10 Hollow Rocks

SW Active – Sept. 29


Tuesday – Upper Int + MW Mixed MAP Sets
A1. Feet Elevated Weighted Ring Row @ 40×0, 4-6 reps x 3 sets, 10 sec
A2. Press @ 10×0, 5-6 tough reps x 3 sets, 30 sec *follow tempo, bounce, no pause overhead
A3. Seated DB Hammer Curls @ 40×0, 8-12 reps x 3 sets, 1 min
B. 4-5 sets @ 85-90%
25 Double Unders
15 cal Ski/Row/AirBike/Bike Erg
12 KBS @ 24/32kg
9 Thrusters – start @ 45lbs + 10lbs per set for females- finish @ 85lbs/start @ 75lbs + 10lbs for men fiinish at 115lbs
* 2 min Recovery b/t sets

SW Active – Sept. 28


Wk 2/4 – Sept. 28
Monday – Sn Complex + Gym/Sn Based Tester + SL Int/Hinge
A. Squat Snatch. Below Knee Hang Squat Snatch. Snatch Balance, 1.1.1 every 2 min x 6 sets
B. Prep/Set-Up
C. For Time
21 Pushups
21 Overhead Squats @ 65lbs/95lbs
21 cal Rowing
15 Toes to Bar
15 Hang Squat Snatch @ 70lbs/105lbs
15 cal Rowing
9 Pullups
9 Squat Snatch @ 75lbs/115lbs
9 cal Rowing
D. DB RNT Split Squat @ 40×0, 8/leg x 3 sets, 30-60 sec b/t legs – https://www.youtube.com/watch?v=FBGF4G5VtUs

SW Active – Sept. 25

Friday – Upper Int + Increasing effort Erg MAP sets
A1. Weighted Ring Pushups @ 41×2, 5-7 reps x 3 sets, 1 min
A2. Pendlay Rows @ 40×1, 8-6-4, 1 min
C. 10 sets @ increasing effort per set
12 cal Row/Ski/Bike Erg/AirBike
100m Running
1-2 min Recovery
*1st set moderate – 75% (not too slow 😉 )
*every set faster
*last set fast

SW Active – Sept. 24

Thursday – Cj Complex + Gym/Cn Based Tester + Glutes
A. Squat Clean. Above Knee Hang Squat Clean. Front Squat. Split Jerk every 2:00-2:30 min x 5 sets – building – start light, finish moderate/tough
B. Prep/Set-UpC. 12 rounds for time
2 Burpee Toes to Bars
2 L Arm DB Thruster @ 35/50
2 Burpee Pullups
2 R arm DB Thrusters @ 35/50
*scale the gymnastics to NO gymnastics, just burpees if you cant do the gymnastics
D. Single Leg Hip Thrust, 10-12 reps per leg x 2-3 sets, 30-60 sec b/t

SW Active – Sept. 23

Wednesday – Fsq Int Sets + DODL + Core/Skill/EMOM
A. Front Squat, 8-7-6, 3 min – good sets, increasing
B. Double Overhand No Hook Grip Deadlift @ 11×1, work to a challenging set of 10 – not touch and go, one tough set, no hook, warmup with sets of 4-5 reps
C. EMOM x 20 minutes
1st – 3-5 Hang to Inverted on Rings
2nd – 2-3 Inverted Burpees/HS Hold/HS Walk Practice/Pike/Wall Walk
3rd – 30 sec Strict Knees to Elbows
4th – 6 L arm Hang KB Snatch – practice/technique
5th – 6 R arm Hang KB Snatch – practice/technique

SW Active – Sept. 22

Tuesday – Upper Int + MW Mixed MAP Sets
A1. Single Arm DB Press @ 11×1, 6-8 tough reps per arm x 3 sets, 30 sec b/t
A2. Feet Elevated Inverted Rows @ 40×1, 4-6 tough reps x 3 sets, 1:30 min – https://www.youtube.com/watch?v=5cq_9-Jon3IB. 4 sets @ 85-90%
20 cal Ski Erg/Bike Erg/Row
10 L arm DB Hang Clean to OH @ 35/50
20 Wall Balls @ 15/20lbs to 9/10ft
10 R arm DB Hang Clean to OH @ 35/50
2-3 min Recovery b/t sets
*mix and match work order per set

SW Active – Sept. 21

Wk 1/4 – Sept. 21
Monday – Sn Complex + Gym/Sn Based Tester + SL Int/Hinge
A. 3 Hang Squat Snatch every 2:30 min x 5 sets – building – start @ light, finish @ moderate/challenging
B. Prep/Set-Up
C. 5 rounds for time:
9 Lateral Barbell Burpees
6 Pullups
3 Squat Snatch @ 75/115lbs (scale with 5 Overhead Squats @ appropriate loading)
D. Single Arm Single Leg Lateral DB Step-Up on to High Box, 5/leg x 5 sets, 30 sec-60 sec b/t

SW Active – Sept. 18

Friday – Gym/Upper EMOM + Erg Based Chipper
A. Prep/Warm-Up
B. EMOM x 10 minutes
1st – Strict HSPU/Press/HS/Pushup
2nd – Muscle Up/Toes to Bar/Pullup
C. Prep/Strategize

D.3 Rounds For Time:
500m Row
25 Box Jumps – Step Down 20/24″
25 KBS @16/24kg
25 Burpees

*30 min Cap

*Retest

*we have been using this test since 2015

*check old scores if you are an OG