SW Active – Wk of Oct. 3

Wk 3/4 – Oct. 2/2023
Monday
A. Warm-Up/Prep
B. 6 Rounds:
10/15 cal Echo Bike
10/15 cal Ski Erg
100m Running
– 2 min rest –
* Round 1,2,3 – Easy
* Round 4,5,6 – Hard
C1. Press @ 11×1, 4-4-3-3-3, 10 sec
C2. Push-Up, AMRAP unbroken @ 20×0 x 5 sets, 2 min
C3. Strict Pull-Up Work (weighted pullup, strict pullup , negatives, hangs, etc) x 5 sets, 10 sec
C4. Farmer Carry, 200ft TOUGH x 5 sets, 2 min

Tuesday
A. 1 Below Knee Hang Muscle Snatch every 30 sec x 3 minutes – tough sets
B. 1 Above Knee Hang Squat Snatch per min x 10 minutes – tough sets (do more volume/reps for people learning)
C. Split Jerk, work to a tough double – building from previous weeks
D. Deadlift @ 11×1, 4 reps @ 80-85% of 1RM x 4 sets, 3 min
E. 5 Rounds For Total Work Time
10 DB Reverse Lunges @ 35/50lbs/hand
5 Devils Press @ 35/50/hand
30 sec Rest

Wednesday
A. Warm-Up/Prep
B. 1-2km Run – EASY Efforts
C. 3 Rounds For Time:
500m Rowing
25 Box Jumps onto 20/24” Box
25 KBS @ 35/50lbs
25 Burpees
*re-test / check old score
* females – good score / goal sub 21 min
* males – good score / goal sub 19 min
D1. Plate Pinch Farmer Carry, 100ft tough x 3-5 sets, 1 min
D2. Double OH DB Carry, 100ft tough x 3-5 sets, 1 min

Thursday
A. 1 Power Clean, 1 tough rep every 30 sec x 10 minutes
B. Snatch Balance, 1 rep x 5 sets, 2 min
C. Back Squat, work a challenging set of 3
D. DB Front Rack Split Squat @ 20×0, 6 tough reps per leg x 3 sets, rest as needed
E. 100 Russian KBS For Time @ 35/50lbs

Friday
A1. Toes to Bar work x 3-4 sets, rest as needed
A2. Double Unders work x 3-4 sets, rest as needed
A3. Kipping Pullup work x 3-4 sets, rest as needed
A4. Double Unders work x 3-4 sets, rest as needed
B. 7 Rounds @ high effort
30 sec Ski erg
15 sec rest
30 sec Anchored Sit-Ups
15 sec rest
C1. Flat DB Bench Press @ 20×1, 8-12 reps x 3-4 sets, 1 min
C2. RNT Single Arm DB Row @ 20×1, 8-10 reps x 4 sets, 1 min b/t arms
D. Sorenson Hold on GHD, 30-60 sec x 3-4 sets, 1 min