Southwest Strength & Southwest Barbell – Tuesday – May. 10/2016

 


We will be sending in the order for new shirts by Wednesday! Let us know if you want one.

Southwest Active:

Tuesday – AirBike/Row/Run Map + SM Map
10 sets @ high effort/85-90%:
30 sec Rowing
30 sec Rest
30 sec AirBike/AirDyne
30 sec Rest
30 sec Running
30 sec Rest
* get members to record their sets for pacing/talk about wanting that same number every time @ 85-90%
+
For Time:
100 KB Snatches For Time @16kg/24kg – Switching every 5 reps per arm
*can only work in a 30 sec on 30 sec off scenario

Southwest Barbell:

Week 4
Tuesday – Upper EMOM (High Gym Component) + Partner Based Mixed Map
A. EMOM x 12 Minutes:
Min 1–>6: 3 TNG Power Snatches 65/95+ 3-5 Pullups
Min 6–>12: 3 TNG Power Clean to OH 85/135 + 3-5 Toes to Bar
B. 10 min @ 85-90%: *teams of 2 work through it together – 1 person work @ a time
3 Toes To Bar
5 Shoulder to Overhead @ 85/135
7 Lateral Barbell Burpees
-6-10 min rest
10 min @ 85-90%:
Double Unders, 10,10,10,10,10 etc
Box Jump Overs @ 20/24″ – 3,6,9,12,15, etc
Power Snatch @ 75/115 3,6,9,12,15, etc

 

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