Wk 1/4 – SW Active – June. 23/2025
Monday
A. 1 Halting Snatch Deadlift + 1 Power Snatch + 1 Snatch Balance x 6 sets, rest as needed – start @ light + 0-10lbs per set
B. 1 Halting Clean Dealift + 1 Power Clean + 1 Split Jerk x 6 sets, rest as needed – start @ light + 0-10lbs per set
C1. Goblet Squat @ 40×1, 10 tough reps x 3 sets, 1:30 min
C2. Dumbbell Romanian Deadlift @ 40×1, 10 tough reps x 3 sets, 1:30 min
D. 5 sets For Max Reps
30 sec Echo Bike
30 sec Alternating Step-Up onto 20’24” Box
30 sec Left Arm Devils Press @ 35/50
60 sec Rest
30 sec Echo Bike
30 sec Alternating Step-Up onto 20’24” Box
30 sec Left Arm Devils Press @ 35/50
60 sec Rest
Tuesday
A. Standing Strict Press @ 11×1, 6-6-6, 2-3 min
B. Medium Grip Bench Press @ 21×1, 6-6-6, 2-3 min – note the pause
C. For Time
500m Rowing
4 Rope Climbs
400m Rowing
3 Rope Climbs
300m Rowing
3 Rope Climbs
200m Rowing
1 Rope Climbs
100m Rowing
D1. Arm Supported DB tricep Exte @ 10×0, 10-12/arm x 3 sets, 30-60 sec b/t – https://www.youtube.com/watch?v=iRfgDQH-V4k
D2. Supinated Grip Ring Row @ 40×1, 10 tough reps x 3 sets, 90 sec @ tempo
Wednesday
A. Warm-Up/Prep/Set-Up
B. 5 min – High Repeatable Effort
400m Running
AMRAP Rowing cals in time remaining
2:30 min Rest
5 min – High Repeatable Effort
400m Running
AMRAP Ski Erg cals in time remaining
2:30 min Rest
5 min – High Repeatable Effort
400m Running
AMRAP Bike Erg cals in time remaining
2:30 min Rest
5 min – High Repeatable Effort
400m Running
AMRAP Echo Bike cals in time remaining
C1. Weighted Front Bridge, 30 sec x 5 sets, 30 sec
C2. Rower Hamstring Curls, 10-12 reps x 5 sets, 60 sec
Thursday
A. Front Squat, work to a tough set of 5
B. Every 2 min x 10 sets – high effort
Set 1 – 8/10 cal Rowing/Ski Erg + 50ft Farmer Carry @ 24/32kg/hand + 2 Left Shoulder SandBag Clean @ tough
Set 2 – 8/10 cal Rowing/Ski Erg + 50ft Farmer Carry @ 24/32kg/hand + 2 Right Shoulder SandBag Clean @ tough
*do 25ft x 2 carry
C. GHD Hip extension, 10-12 reps x 3 sets, rest as needed
D. Goblet Isometric Split Squat, 20 sec hold @ tough load per leg x 3 sets, rest as needed
Friday
A. Weighted Strict Pronated Pull-Ups, 2-3 tough reps x 5 sets, rest as needed
A. Scaled: Banded/Negatives, etc
B. 5 sets – fast effort
200m Running
150m Ski Erg
10 Ring Push-Ups
1 min Rest
C. 5 sets:
5-10 Strict Toes Through Rings
5-10 Body Weight Inverted Rows
1:30-2 min Rest