SW Active – Wk of May. 1

Wk 1/4 – May. 1
Monday
A. Warm-Up/Prep
B. 2-4 Rounds of:
200/400m Running
30-60 sec Walk
*different abilities here – prescribe appropriately
C1. Seated Barbell Press @ 41×1, 6 tough reps x 3 sets, rest as needed
C2. Rope Climbs, 1-3 reps x 3 sets, rest as needed *encourage some practice on the 15ft outside
D. 10 sets:
15-20 sec Top of Ring Dip Hold
5 Toes to Bar / Toes to Rings
30-60 sec rest
E. Standing Ez Curl BB Bicep Curls @ 20×0, 12-15 tough reps x 3 sets, rest as needed

Tuesday
A. Deadlift, 6-6-6, 3 min – 3 tough sets / 3 reps @ 11×1 / 3 reps touch and go
B. EMOM x 10 minutes
1st – 2 Above Knee Hang Power Snatch + 1 OHS – building
2nd – 5 Anti-Rotational Med Ball Toss/Side
C. DB Reverse Lunges, 15 reps per leg x 2 sets, rest as needed b/t legs – tough sets
E1. RNT Single Leg Deadlifts @ 20×0, 10/leg with Moderate DBs/hand x 3 sets, rest as needed
E2. Double KB Front Rack Carry, 100ft tough x 3 sets rest as needed

Wednesday
A. Warm-Up/Prep
B. EMOM x 28 minutes @ high effort
1st – 100ft Shuttle Running
2nd – 3-5 Devils Press @ 35/50/hand
3rd – 8/10 cal Ski Erg
4th – 10-15 Air Squats
C. 5 Rounds: (15 min)
2 min Bike Erg @ Moderate Effort
1 min FLR on Rings (use as an AMRAP if you cant go unbroken)

Thursday
A. Warm-Up/Prep
B. 2-4 Rounds of:
200/400m Running
30-60 sec Walk
*different abilities here – prescribe appropriately
C. 5 Rounds For Time:
250m Rowing
5 tough Close Grip Bench Press (aim for about 75% of your max/*should be unbroken or two sets at minimum)
D1. Weighted Strict Pullups / Negatives / Pullup work x 3 sets, rest as needed
D2. Double Under Practice x 3 sets, rest as needed
E. Alternating DB Bicep Curls @ 20×0, 12-16 alternating reps x 3 sets, rest as needed

Friday
A. Front Squat, 6-6-6, 3 min – 3 reps @ 40×1 / 3 reps @ 20×1
B. 10 sets:
1 Power Clean + 1 Above Knee Hang Squat Clean
(Into…)
5 Walk In Box Jumps onto High Box
90 sec rest
C. 5 sets:
100ft Reverse Sled Drag – tough
– rest as needed –
100ft SandBag Carry – tough
– rest as needed –