SW Active – Wk of Oct. 9

Wk 4/4 – Oct. 4/2023
Monday
A. Warm-Up/Prep
B. 3 Rounds:
1.0 mile Echo Bike
30 KBS – overhead
30 Air Squats
– 2 min rest –
* Round 1 – Easy – Light KB
* Round 2 – Moderate – Moderate KB
* Round 3 – Harder – Tough KB
C1. Press @ 11×1, 3-3-2-2-1-1, 10 sec
C2. Wall Walks, 1-5 fast reps x 6 sets, 2 min
C3. Strict Pull-Up Work (weighted pullup, strict pullup , negatives, hangs, etc) x 6 sets, 10 sec
C4. Supinated Grip Ring Row @ 20×1, 10-15 reps x 6 sets, 2 min

Tuesday
A. 1 Muscle Snatch + 1 Above knee Hang Muscle Snatch + 2 OHS per min x 5 minutes
B. 1 Below Knee Hang Power Snatch + 1 OHS per min x 5 minutes
C. Split Jerk, work to a challenging set of 1
D. Deadlift @ 11×1, 3 reps @ 85-90% of 1RM x 3-4 sets, 3-4 min b/t
E. For Time:
3 Rounds of:
10 cal Ski Erg
10 DB Step-Over 20” Box @ 35/50/hand
(Into…)
3 Rounds of:
10 cal Ski Erg
10 DB Front Squats @ 35/50/hand

Wednesday
A. 1-2km Run – Easy Efforts
B. For Time:
50 Box Jumps onto 20/24” Box
50 KBS @ 24/32kg – overhead
50 Burpees – no jump @ top
50 Thrusters @ 45/65lbs
* 20 min Time Cap
* See Old score from previous years
C1. Seated DB Hammer Curls @ 20×0, 10-12 reps x 3-5 sets, 1 min
C2. Tall Kneeling Banded Tricep Press downs @ 11×1, 12-15 reps x 3-5 sets, 1 min

Thursday
A. 1 Power Clean + 1 Below Knee Hang Power Clean every 45 sec x 12 sets – 4 light / 4 mod / 4 tougher
B. Snatch Balance, 1 rep every 30 sec x 5 minutes
C. Back Squat, work to a challenging set of 2
D1. DB Reverse Lunges, 10 tough reps x 3 sets, 1 min
D2. SandBag Hold, 30-60 sec x 3 sets, 1 min
D3. Anti-Rotational Front Bridge, 30-60 sec x 3 sets, 1 min – No Hip Movement!!

Friday
A. EMOM x 16 minutes
1st – Toes to Bar
2nd – Double Unders
3rd – Kipping Pull-Ups
4th – Handstand / HSPU work
B. 5 sets – fast
8/11 cal Ski Erg – goal under 30 seconds
10 tough angle Ring Rows
1 min Rest
C1. Weighted Ring Push-Up @ 40×1, 6-8 reps x 3-5 sets, 1 min
C2. RNT Single Arm DB Row @ 20×1, 7-9 reps / arm x 3-5 sets, 1 min