Southwest Active – Monday/April 18 + Programming Preview


Below is the focus of the program for the next 3 weeks. We will continue testing our squats and including the volume % after. We have included a lot more aerobic volume in the group class. If the weather improves we will start running. I know some clients have expressed concerns about running, however like anything in our gym we ALWAYS have a modification. If we are running and you are unable – a rowing substitute will be just as productive.  Also, we will have partner based MAP workouts and some ALEnd work (Alactic Endurance work – think 10 sec of VERY HARD effort then rest/repeat).

A client asked me what MAP means. Maximum Aerobic Power. Its a term used to work % of effort for specific time frames IE – 30sec of work to 10-20 minutes -> Longer time frames. MAP is used in work rest scenarios. We have been doing it in our gym from the beginning and myself (Nathan) have been training this way for 4-5 years.  If you guys ever have any questions on this stuff, ask me! I could talk about it forever.

Monday -Fsq Test + Fsq Int % + Run/Row Based Mixed Map

Tuesday – Deadlift Int/Core + Upper EMOM + Partner Based Mixed Map

Wednesday -Turkish Get Up/Skills + Upper Stamina + ALEnd–>LP1

Thursday – Bsq Test + Bsq Int % + Run/Row Based Mixed Map

Friday – Deadlift Int/Core + Partner Based Mixed Map

Saturday – Run Map + Skills + Aerobic Based Tester Long


Monday April 18 -Fsq Test + Fsq Int % + Run/Row Based Mixed Map
A. Front Squat, work to a tough set of 3
B. Front Squat @ 20×1, 3 reps @ 93% of A x 4 sets, 3 min
C. 3 sets @ high effort/85-90%:
200m Row
15 Russian KBS @16/24kg
*rest 1:30 min b/w
D. 3 sets @ high effort/85-90%:
15 Cal AirDyne/10 Cal AirBike
15 Box Jumps – Step Down @ 20/24″
*rest 1:30 min b/w


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