Southwest Strength

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

Session 5 – Friday
A. 5 cycling Above Knee Hang Squat Clean Every 2 min x 5 sets – Light/Moderate Load , aim for efficiency and speed/smoothness
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 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

Wk 3/4 – SW Active – Aug. 3/2026
Session 1 – Monday
Open Gym
A. Warm-Up/Prep/Set-Up
B. Every 3 min x 8 sets
Set 1/3/5/7 – Back Squats [6-5-4-4]
Set 2/4/6/8 – 3 Depth Jump to Vertical Jump to Broad Jump – have intent to be powerful, explosive and jump far
https://www.youtube.com/watch?v=dopkLb3kf4Q
C. Every 2 min x 12 sets – High Effort
Set 1 – 100m Run + 10 Burpees – no jump @ top
Set 2 – 8/10 cal Rowing +  5 Hang Squat Cleans @ 95/135lbs

Session 2 Tuesday
A1. Seated OH BB Press @ 11×1, 6 reps x 5 sets,30-60 sec
A2. Handstand Hold Against Wall, 30-45 sec x 5 sets, 60-90 sec
B1. Barbell Bent Over Row @ 10×1, 6 reps x 5 sets, 30 sec
B2. Farmer Hold, heavy, 30 sec x 5 sets, 60-90 sec
C. 7 sets – High Repeatable Effort – Ski or Echo
90 sec Ski/Echo
90 sec Rest

Session 3 Wednesday
A. 1 Squat Snatch, 1 rep every 40 sec x 12 reps
B. 1 Power Clean to Touch & Go OH every 40 sec x 12 reps
C. Every 1:30 min x 5 sets – fast / smooth
6 Shuttle Box Jump Over – 20-30”(like the games) + 6 Toes to Bar
*do a 3ft shuttle touch from the box after landing*
D. Every 1:30 min x 5 sets – fast / smooth
100m Run + 2 Wall Walks
E. Every 1:30 min x 5 sets – fast / smooth
100m Ski Erg + 100ft heavy Farmer Carry @ tough/hand

Session 4 Thursday
A1. Single Leg Hop to Broad Jump, 1/leg x 5 sets, 15-30 sec
A2. Depth Jump to Vertical Jump to 5 Touch & Go Hurdle Jumps x 5 sets, 60 sec
B. 3 Rounds For Time
50ft L arm OH DB Walking Lunge @ 35/50
50ft R arm OH DB Walking Lunge @ 35/50
– do 25ft x 2 – 
C. 5 Rounds – Max Bike Erg Cals
2 min [200m Run + AMRAP Bike Erg Cals]
2 min Rest

Session 5
A. For Time
50 cal Rowing
25 Toes Through Rings
50 cal Bike Erg
25 Toes Through Rings
B. Strict Press @ 11×1, 3 reps x 5 sets, rest as needed
C. Weighted Strict Pronated Grip Pull-Ups @ 21×1, 3 reps x 5 sets, rest as needed
D. EMOM x 10 Minutes
1st – 15-20 sec Knee Tuck Hold on Rings or Parallettes
2nd – 10-15 V-Ups

Wk 2/4 – SW Active – July. 27
Session 1 Monday
A. Warm-Up/Prep/Set-Up
B. Every 3 min x 8 sets
Set 1/3/5/7 – Back Squats [6-5-4-4]
Set 2/4/6/8 – 3 Depth Jump to Vertical Jump to Broad Jump – have intent to be powerful, explosive and jump far
https://www.youtube.com/watch?v=dopkLb3kf4Q
C. Every 2 min x 12 sets – High Effort
Set 1 – 100m Run + 10 Burpees – no jump @ top
Set 2 – 8/10 cal Rowing +  5 Hang Squat Cleans @ 95/135lbs

• We will also have a different program for our workout and golf this day.

Session 2 Tuesday
A1. Seated OH Barbell Press @ 11×1, 7-8 reps x 4 sets, 1-2 min
A2. Top of Ring Dip Hold, AMSAP x 4 sets, 1-2 min
B1. Barbell Bent Over Rows @ 10×1, 7-8 reps x 4 sets, 1-2 min
B2. Pronated Chinover Bar Hold, AMSAP x 4 sets, 1-2 min
C. 10 min Air Runner / Run – Easy
D. 10 sets – High Repeatable Effort – Ski or Echo
60 sec Ski/Echo
60 sec Rest

Session 3 Wednesday
A. 1 Snatch High Pull + 1 Floating Squat Snatch – work through 8-10 good quality sets, building as it feels good!
B. 1 Clean Pull + 1 Floating Squat Clean, work through 8-10 good quality sets, building as it feels good!
C. EMOM x 30 Minutes – High Effort
1st – 8-12 Toes to Bar
2nd – 8/10 cal Rowing
3rd –  10 tough Dual KB/DB Pendlay Row
4th – 3 Wall Walks
5th – 8/10 cal Rowing
6th – 5 touch & go Push Press – take the bar from the floor – heavy as you can unbroken

Session 4 Thursday
A. EMOM x 20 Minutes
1st – 6 Touch & Go Hurdles
2nd – 8 L arm OH DB Walking Lunge – heavy
3rd – 6 tough Seated Box Jumps
4th – 8 R arm OH DB Walking Lunge – heavy
B. 3 Rounds – Max Echo Bike Cals
4 min [400m Run + 200ft SandBag Carry @ 100/150lbs + AMRAP Echo Bike]
3 min Rest

Session 5 Friday
A. For Time
1k Ski Erg
(Into…)
10 Rounds:
50ft Farmer Carry @ 50/75/hand
5 Burpees
B. Strict Press @ 11×1, 4 reps x 4 sets, rest a needed
C. Weighted Strict Pronated Grip Pull-Ups @ 21×1, 4 reps x 4 sets, rest as needed
D. EMOM x 10 Minutes
1st – 30 sec Ring Body Saw
2nd – 30 sec SandBag Hold – heavy

Wk 1/4 – SW Active  – July.20/2026

Session 1 Monday

A. Warm-Up/Prep/Set-Up

B. Every 3 min x 8 sets

Set 1/3/5/7 – Back Squats [7-6-5-5]

Set 2/4/6/8 – 10 Seated High Box Jumps – explode every rep / land as high as possible

C. Every 3 min x 8 sets – High Effort

Set 1 – 200m Running + 15 Wall Balls @ 15/20lbs to 9/10ft 

Set 2 – 15/20 cal Bike Erg + 12 Alternating DB Power Snatch @ 35/50lbs

Session 2 Tuesday

A1. Seated OH Barbell Press @ 11×1, 9-10 reps x 3 sets, 1-2 min

A2. Top of Ring Dip Hold, AMSAP x 3 sets, 1-2 min

B1. Barbell Bent Over Rows @ 10×1, 9-10 reps x 3 sets, 1-2 min

B2. Pronated Chinover Bar Hold, AMSAP x 3 sets, 1-2 min

C. 10 min Air Runner / Run – Easy

D. Ski or Echo Bike

20 sets – High Repeatable Effort

30 sec Ski/Echo

30 sec Rest

Session 3 Wednesday

A. 1 Squat Snatch + 1 Below Knee Hang Squat Snatch – work through 8-10 good quality sets – building as it feels good!

B. 1 Squat Clean + 1 Below Knee Hang Squat Clean – work through 8-10 good quality sets – building as it feels good!

C. EMOM x 10 Minutes:

1st – 8-12 DB Bench Press @ 10×1

2nd – 8-12 Toes to Bar

(Into…)

EMOM x 10 Minutes – fast / smooth

8/10 cal Ski Erg

(Into….)

EMOM x 10 Minutes:

1st – 8-12 DB Pendlay Rows @ 10×1

2nd – 30 sec Wall Facing Plate Step-Ups – adjust height appropriately – https://www.youtube.com/watch?v=o8-UWa87o28

Session 4 Thursday

A1. 2 Touch & Go High Hurdles / Turn Around / 2 Touch & Go Hurdles x 5 sets, 10 sec – set-up 2 boxes with dowels

B2. SandBag Clean to Shoulder, 5 fast reps x 5 sets, 90 sec

C. 500ft Walking Lunge For Time – 6 min Time Cap – No Load

D. 3 min – High Effort

5 Left Leg DB Step-Up onto 20/24” Box – 20/35/hand

5 Left Arm DB Hang Clean to OH @ 35/50lbs

5 Right Leg DB Step-Up onto 20/24” Box – 20/35/hand

5 Right Arm DB Hang Clean to OH @ 35/50lbs

– 2 min Rest

3 min – High Effort

400m Rowing

AMRAP Lateral Burpees Over Rower

– 2 min Rest

3 min – High Effort

5 Left Leg DB Step-Up onto 20/24” Box – 20/35/hand

5 Left Arm DB Hang Clean to OH @ 35/50lbs

5 Right Leg DB Step-Up onto 20/24” Box – 20/35/hand

5 Right Arm DB Hang Clean to OH @ 35/50lbs

– 2 min Rest

3 min – High Effort

400m Rowing

AMRAP Lateral Burpees Over Rower

Session 5 Friday

A. For Time

1k Run

5 Wall Walks

21 Toes Through Rings

5 Wall Walks

15 Toes Through Rings

5 Wall Walks

9 Toes Through Rings

B. Strict Press @ 11×1, 5 tough reps x 3 sets, rest as needed

C. Weighted Strict Pronated Grip Pull-Ups @ 21×1, 5 tough reps x 3 sets, rest as needed

D. 3 sets:

10-20 V-Ups fast / unbroken

20-30 sec L arm KB Front Rack hold – heavy

30-45 sec Deadbug

20-30 sec R arm KB Front Rack hold – heavy

1-2 min Rest

Wk 4/4 – July. 13/2026

Session 1 Monday
A. EMOM x 10 Minutes
1st – 45 sec Rowing – Moderate Effort
2nd – 5 fast / high seated Box jumps

B. Back Squat, Every 3 min x 5 sets
Set 1,2,3 – 2 reps @ 20×1
Set 4,5 – 1 rep @ 10×1

C. Prep for 2k Row / Pacing, strategy, warm-up

D. 2km Row For Time

Session 2 – Tuesday / Open Gym
A. EMOM x 20 Minutes
1st – 50ft tough Farmer Carry – handles / hand
2nd – 50ft tough SandBag Carry

B. 2 Rounds – Max Ski Erg Reps
10 min [800m Rowing + 60 Box Step-Over 20/24 Box + 40 KBS @ 16/24kg + AMRAP Ski Erg Cals]
5 min Rest

Wednesday
A. Press @ 11×1, 2 reps x 5 sets, rest as needed

B. Close Grip Bench Press @ 10×1, 2 reps x 5 sets, rest as needed

C. 5 sets
10 sec ALL OUT Ski Erg
AMSAP FLR on Rings [45 sec CAP]
1 min Rest

D. For Time – Teams of 2 – Complete 80 Bar Facing Burpees – in Max 3 Intervals [4 min / 4 min / 4 min]
200m Run – Together
15 Toes to Bar – split as needed
10 Shoulder to OH @ 65/95lbs – split as needed
AMRAP Bar Facing Burpees – split as needed
1 min Rest

Session 4 Thursday
A. EMOM x 10 Minutes
1st – 3 Rounds of 5 Touch and Go Low Hurdles On 1 High Box
2nd – 6 heavy Alternating Hang DB Power Snatch

B. Paused Deadlift @ 11×1, 2 reps x 5 sets, rest as needed – pause @ knee every rep for 1 sec

C. 3 sets – High Effort
150m Ski Erg
5 L arm Hang DB Power Snatch @ 35lbs
5 L arm DB Shoulder to OH @ 35lbs
30 sec Rest
150m Ski Erg
5 R arm Hang DB Power Snatch @ 35lbs
5 R arm DB Shoulder to OH @ 35lbs
30 sec Rest

D. For Time
Anchored Sit-Ups – 40-30-20-10
Walking Lunges – 40-30-20-10
* 8 min time cap*

Session 5 Friday
A. Weighted Strict Pronated Grip Pull-Up @ 11×1, 2 reps x 5 sets, rest as needed

B. Pendlay Row @ 10×1, 8-8-6-6-6, rest as needed

C. Push-Up, 2 min AMRAP x 2 sets, 2 min b/t AMRAPs

D. 10 Rounds – Max Bike Erg Cals [20 min AMRAP]
2 min [3 Wall Walks + 50ft Farmer Carry @ 24/32kg + AMRAP Bike Erg]