Southwest Active – Wk of Dec. 25->Dec. 30

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On a Running Clock: – 1 person works/1 person rests for whole piece
0:00 -> 10 minutes – In Teams of 2
Establish a 2 RM Push Press
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10:00 min – 15 minutes – In Teams of 2
AMRAP DU’s
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15 min —>20 minutes – In Teams of 2
Rest
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20 min—> 30 minutes – In Teams of 2
10 rounds total/alternating rounds as a team (5 rounds each)
5 Hang Power Cleans @ 85/135lbs
10 Air Squats
*if you finish before 30 minutes – rest/if not – right into next piece
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30 min->45 minutes – In Teams of 2: – if not done this, time capped at 45 minutes
For Time:
21 Cal Rowing
21 No Push-Up Burpee
18 Cal Rowing
18 No Push-Up Burpee
15 Cal Rowing
15 No Push-Up Burpee
12 Cal Rowing
12 No Push-Up Burpee
9 Cal Rowing
9 No Push-Up Burpee
*no push-up Burpee – is no chest to ground/arms stay locked out – “EZ” burpee

Wednesday – Southwest Active – Dec. 27
A. Turkish Get Up, work to a heavy single/arm
B. AMRAP in 5 minutes of:
Hang KB Snatch @ 16/24kg – alternating every 10 reps/arm
C. In Teams of 2 for time:
6 rounds total (3 rounds each) – alternate rounds with a partner
12 Deadlifts @ 155/225lbs
12 Pushups
12 Box Jumps @ 20/24”

Thursday – Southwest Active – Dec. 28
A. 10 min of Skill Practice
-Barbell Work
-Gymnastic Work
-Mobility Work
-Core Work
B. AMRAP in 40 minutes – teams of 2
2 min Rowing
2 min Burpees
2 min AirBike
2 min Ski Erg
2 min Shuttle Running
*goal with this workout is to break up the 2 minutes of work with your partner – so one partner works, 1 partner rests

Friday – Southwest Active – Dec. 29
EMOM x 10 minutes:
1st – 4-6 CGBP @ 40×1
2nd – 3-5 Weighted Pullups on the Rings – scale as needed here
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EMOM x 10 minutes:
1st – 5-7 Strict Ring Dips
2nd – 5-7 DB Bent Over Rows @ 40×1
*scale as needed
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For Time:
500m Row
45 Wall Balls @ 15/20lbs to 9/10ft
*goal with this is fast pace