SW Active – Wk of May. 8

Wk 2/4 – May. 8
Monday
A. Warm-Up/Prep
B. 3-5 Rounds of
200/400m Running
30-60 sec Walk
*build off of last week
C1. Seated Barbell Press @ 41×1, 5 tough reps x 4 sets, rest as needed
C2. Rope Climbs, 1-3 reps x 4 sets, rest as needed
D. 5 sets:
3-5 Strict Pronated Pullups
30 sec rest
Toes to Bar / Rings Practice
60-90 sec rest
E. Alternating DB Bicep Curls, 50 tough reps x 1 set – aim for unbroken

Tuesday
A. Deadlift, 5-5-5, 3 min -3 tough sets – 3 reps @ 11×1 / 2 reps TNG
B. EMOM x 10 minutes
1st – 1 Above Knee Hang Snatch Pull + 1 Above Knee Hang Power Snatch + 1 OHS
2nd – 5-6 Anti-Rotational Med Ball Toss/Side
C. DB Reverse Lunge, 10 reps per leg x 2 sets, rest as needed b/t legs
E. 2-3 sets – fast
100m Running
100m SandBag Carry @ 100/150lbs (Stop Sign and back)
2 min rest

Wednesday
A. Warm-Up/Prep
B. EMOM x 30 minutes @ high effort
1st – 6 L arm DB Hang Clean to Split Jerk @ 35/50lbs
2nd – 8/10 cal Ski Erg
3rd – 6 R arm DB Hang Clean to Split Jerk @ 35/50lbs
4th – 10 Burpees
5th – 3-5 Tire Flips
C. 3 Rounds:
3 min Bike Erg @ Moderate
2 min Front Bridge (unbroken or treated as an AMRAP)

Thursday
A. Warm-Up/Prep
B. 3-5 Rounds of
200/400m Running
30-60 sec Walk
C. 3 Rounds For Time
200ft unbroken Farmer Carry @ 50/65lbs/hand
10 tough Close Grip Bench Press @ 75/115lbs
D1. Weighted Strict Pullups / Negatives / Pullup work x 3 sets, rest as needed
D2. Double Under Practice x 3 sets, rest as needed
E. Barbell Supinated Bent Over Row, 25 tough reps x 2 sets, rest as needed

Friday
A. Front Squat, 5-5-5, 3 min – 3 reps @ 40×1 / 2 reps @ 20×1
B. EMOM x 10 minutes
2 Box Jumps onto high box + 1 Power Clean – building
C. 3 sets:
30 sec Sorenson Hold on GHD
5-7 L Leg DB RDL @ 40×0
60 sec rest
30 sec Sorenson Hold on GHD
5-7 R Leg DB RDL @ 40×0
60 sec rest
E. Tire Flips, 60 sec AMRAP x 2 sets, 2 min