Southwest Active & SW BB – May. 16/2017

Tuesday – Running Warm-Up + Cyclical Based Map (AB/ROW)
2000m Run @ EZ Pace – or building from last week – *even if you run the same distance putting in the time/distance is key
21,18,15,12,9,6,3 For Time: Water Fall Style – Teams of 2-5
Row Cals
AirBike Cals (women do 18,16,14,12,10,8,2)
Plate Facing Burpees – 25lb Plate
*100ft Farmer Carry After every round @ 24/32kg
*this is going to be a long one lol
Optional Running:
2000m Run @ EZ Pace –
*what were trying to do is establish really basic running volume for everyone so that come july/august we can use running as tool for intervals and mixed work like wall balls, box jumps, etc – its been all winter since we ran, so if we JUST GO HARD right now – there is a good chance our bodies wont like us.


Wk 3 – May. 16/18
Tuesday – Sn Mod emom + Split Jerk Int + CF Tester
A. Paused Squat Snatch. Above Knee Hang Squat Snatch 1.1 every min x 10 minutes – 5 min @ mod, 5 min @ tougher
B. Jerk Dip. Paused Split Jerk 1.1 every 1:15 min x 8 sets – pause in receiving position as well
C. 9,15,21 For Time:
OHS @ 55/75lbs
Hang Power Clean @ 55/75lbs


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