Wk 4/4 – SW Active – Jan. 27/2025
Monday
A. Paused Front Squat @ 22×2, 2-2-1-1-1, 3 min – work to a heavier paused single here!
B. 1 Hi-Hang Squat Snatch + 1 OHS x 10 sets, rest as needed
C. For Time – Working in a 30 sec on / 30 sec off format
30 Toes to Bar
30 cal Ski/Row
30 Dual KB Hang Clean to OH @ 20/35/hand
30 cal Ski/Row
30 Toes to Bar
D. Isometric DB Bent Over Hold, 15 sec x 5 sets, 60 sec – heavy as you can – https://www.youtube.com/watch?v=djBvClG2mKw
Tuesday – Open Gym
A Deadlift work to a challenging set of 4 – touch & go
B. Depth Jump to High Box Jump, 1 rep every 15 sec x 5 minutes – start off a low box, onto a high box – https://www.youtube.com/watch?v=Pppxa0EjM-w
C. Every 3 min x 8 sets – fast
Set 1 – 18-30 cal Rowing
Set 2 – 18-30 cal Ski Erg
Wednesday
A. Thruster, 3 tough reps x 5 sets rest as needed – bar taken from the ground to start!
B. Teams of 2 [Retest 2023/2024]
2 Rounds For Time – teams of 2
100 cal Rowing
100 cal Ski Erg
100 Alternating Step-Ups onto 20/24” Box
- teams of 2 / work / rest as needed
Thursday
A1. Push Press @ 10×1, 2-2-1-1-1, rest as needed – work to a heavier single
A2. Strict Pull-Up Work {Weighted, Negative, Progression, etc] x 5 sets, rest as needed
B1. Ring Dip/Strict Dip work (banded, etc) x 5 sets, rest as needed
B2. Rope Climbs, 1-5 fast reps x 5 sets, rest as needed
C. 4-5 sets @ high effort
2 Wall Walks
5 Box Jump Overs @ 20/24” Box
7 cal Bike Erg/Row
9 Toes Through Rings
1 min Rest
Friday
A. Paused Back Squat @ 22×2, 2-2-1-1-1, 3 min – work to a heavier paused single
B. For Time
15 SandBag Clean onto 40/44” Box @ 100/150lbs
5 x [1 Power Clean + 1 Front Squat + 1 Shoulder to OH @ 65/95]
400/500m Rowing
5 x [1 Power Clean + 1 Front Squat + 1 Shoulder to OH @ 85/135]
15 SandBag Clean onto 40/44” Box @ 100/150lbs
*15 min Time Cap
C1. GHD Hip Extension, 10 reps x 3 sets, 30-60 sec
C2. Goblet Single Leg Good Morning, 6-8/leg x 3 sets, 30-60 sec b/t legs – 1 min before C1