SW Active – Wk of April 10

Wk 2/4 – April. 10/2023
Monday
10 min Erg @ 5/10 Effort
(Into…)
20 min @ 85-90%
40/50 cal Bike Erg
30 Wall Balls @ 15/20lbs to 9/10ft
(Into…)
10 min Erg @ 5/10 Effort

Tuesday
A. 1 Snatch Pull to Hold In Ext + 1 Above Knee Hang Power Snatch + 1 Above Knee Hang Squat Snatch x 7 sets, rest as needed
B1. Flat DB Bench Press @ 20×1, 8-10 tough reps x 3 sets, rest as needed
B2. SEATED Sled Pull with pulling rope, 50ft tough x 3 sets, rest as needed
C. EMOM x 20 minutes @ high effort
1st – 3 Toes to Rings + 5 Push Jerks @ 55/75lbs
2nd – 8/10 cal Rowing
3rd – 3 Pullups + 5 Box Jumps onto 20/24” Box – Step Down
4th – 8/10 cal Rowing

Wednesday
A. BackSquat, work to a challenging set of 12 reps (must be completed under 45 sec)
B. 3 sets:
12 tough DB RDL @ 20×0 – build from last week
(10 sec rest)
100ft fast Sled Push (moderate load / high speed
(120 sec rest)
C. For Time:
60 cal Echo Bike – starting @ 0 – every min get off and perform 50ft SandBag Carry @ 100/150lbs (25ft x 2 for carries)
*10 min time cap
D. EMOM x 6-10 minutes
1st – 30 sec FLR on Rings
2nd – 30 sec Hamstring Walk-Outs – https://www.youtube.com/watch?v=gRqYP8gmW80

Thursday
A. 5 sets:
500m Ski Erg
500m Rowing
1,000m Bike Erg
60-240 sec rest
* Rounds 1,2,3 – Very Easy
* Round 4 – Moderate
* Round 5 – Hard
B. If Time – Core / Mobility

Friday
A. 3 Above Knee Hang Power Clean x 5 sets rest as needed – really get clients to focus on sitting in their catch in their power clean receiving position
B. 3-4 Rounds:
1:30 min Row/Ski Erg @ Easy
HSPU Practice
C. Skills, EMOM x 9 minuts
1st – 20-45 sec Cross Overs / DU Practice
2nd – 30 sec Strict Toes to Bar / Strict Knees to Elbow / Strict Leg Raises
3rd – 2 Alternating Turkish Get Up
D. For Time:
40 cal Ski Erg
30 Hang Power Clean @ 65/95
20 Push-Ups
5 Rope Climbs to Top

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