Wk 3/4 – SW Active – July. 7/2025
Monday
A. 2 Position Hang Squat Snatch (1 Below Knee / 1 Above Knee) x 6 sets, rest as needed – start @ light + 0-10lbs per set
B. 2 Position Hang Squat Clean (1 Below Knee / 1 Above Knee) x 6 sets, rest as needed – start @ light = 0-10lbs per set
C1. DB Front Squats @ 40×1, 6-9 tough tough reps x 3 sets, 1:30 min
C2. Alternating Single Leg DB RDL @ 40×1, 12 alternating reps x 3 sets, 1:30 min
D. 4 Rounds – For Max Reps
3 min [12 Alternating DB Power Snatch @ 35/50lbs + 14 Alternating 1 DB Step-Over 20/24” Box + Echo Bike Cals]
2 min Rest
Tuesday
A. Standing Strict Press @ 11×1, 4-4-4, 2-3 min
B. Medium Grip Bench Press @ 21×1, 4-4-4, 2-3 min
C. For Time
1k Run Buy In
(Into…)
10——->1
Toes to Bar
Ski Erg Cals
D1. Dual DB Skull Cruiser @ 10×0, 8-12 reps x 5 sets 90 sec
D2. Standing Ez Curl Bicep Curls @ 10×0, 8-12 reps x 5 sets, 90 sec
Wednesday
A. Warm-Up/Prep
10 min – High Repeatable Effort
200m Running
10 Wall Balls @ 14/20lbs to 9/10ft
5 Hang Power Snatch @ 75/115lbs
– 5 min Rest
10 min – High Repeatable Effort
15/20 cal Rowing
9 Deadlifts @ 75/115lbs
6 Lateral Barbell Burpees Over Barbell
– 5 min Rest
10 min – High Repeatable Effort
15/20 cal Ski Erg
10 Box Jump Over 20/24” Box
5 Hang Power Clean @ 75/115lbs
Thursday
A. Front Squat, work to a tough set of 3
B. Every 3 min x 6 sets – fast / smooth
8/10 cal Bike Erg + 100m Running + 100ft SandBag Carry @ 100/150lbs
C. 2 sets:
1 min Left Leg RNT Reverse Lunge – no load
30 sec Rest
1 min Right Leg RNT Reverse Lunge – no load
30 sec Rest
D1. Russian KBS, 20-25 heavy reps x 2 sets, 1 min
D2. Mini Band Lateral Walks, Half Squat Position, 15-20 reps/side x 2 sets, 10-30 sec b/t sides – 1 min – make sure band is “moderate” – keep it tight the entire time
Friday
A. Weighted Strict Pronated Pull-Ups, 1.1 tough x 5 sets rest as needed
A. Scaled: Banded / Negatives – think more reps / more tempo, more volume, more control [do 5 tough sets of pulling strength work here]
B. For Time
1,000m Ski Erg
100 Single Unders
200ft Double OH KB Carry @ 35/50/hand
50 Anchored Sit-Ups
500m Ski Erg
50 Single Unders
100ft Double OH KB Carry @ 35/50/hand
25 Anchored Sit-Ups
C. Alternating DB Bicep Curls, 20 tough reps x 3 sets, 2 min
D. Seated Knee Tucks – 20 sec on / 40 sec off x 5 sets