Wk 4/4 – SW Active – July. 14/2025
Monday
A. 1 Hang Squat Snatch + 1 OHS per min x 10 minutes – start light + 0-5lbs per set / finish @ tougher
B. 1 Hang Squat Clean + 1 Split Jerk per min x 10 minutes – start light + 0-5lbs per set / finish @ tougher
C. DB Front Squats, 5 fast/heavy reps per min x 5 minutes
D. 3 Rounds For Time
400m Running
15/20 cal Rowing
5 L arm DB Deadlift + 5 L arm DB Hang Power Clean + 5 L arm DB Push Jerk @ 35/50
5 R arm DB Deadlift + 5 R arm DB Hang Power Clean + 5 R arm DB Push Jerk @ 35/50
*1 head of DB touch on DL
Tuesday
A. Standing Strict Press @ 11×1, 3-3-3, 2-3 min
B. Medium Grip Bench Press @ 21×1, 3-3-3, 2-3 min
C. 7 min AMRAP
5 Toes to Bar
7 cal Ski Erg
25 Double Unders/Single Under
– 3 min Rest
7 min AMRAP
100ft Farmer Carry @ 24/32kg/hand
10 Burpees
D1. Arm Supported DB tricep Exte @ 10×0, 10-12/arm x 5 sets, 30-60 sec b/t
D2. Supinated Grip Ring Row @ 40×1, 10 tough reps x 5 sets, 90 sec @ tempo
Wednesday
A. Warm-Up/Prep
B. 20 min – High Repeatable Effort
3 Rounds:
200m Run
8/10 cal Ski Erg
(Into….)
3 Rounds:
200m Run
12 Box Jump Overs @ 20/24” Box
(Into…)
3 Rounds:
200m Run
16 Air Squat
C1. Reverse Sled Drag, 100ft tough x 5 sets, 30 sec – heavy
C2. SandBag Carry, 100ft tough x 5 sets, 90-120 sec
D. Banded Deadbug, 30 sec on / 30 sec off x 5-10 sets
Thursday
A. Front Squat, work to a tough set of 2
B. Every 4 min x 4 sets
Set 1 – 15/20 cal Bike Erg + 15 Wall Balls @ 15/20lbs to 9/10ft + 10 Left Leg Step-Up onto 20/24” Box
Set 2 – 15/20 cal Bike Erg + 15 Wall Balls @ 15/20lbs to 9/10ft + 10 Right Leg Step-Up onto 20/24” Box
C. DB Good Morning @ 20×1, 10 reps x 3 sets, rest as needed
D. RNT Single Leg Deadlifts @ 10×1, 25/leg x 1 set
E1. FLR on Rings, 30-60 sec x 2-3 sets, rest as needed
E2. Mini Band Glute Bridge, 20-25 reps x 2-3 sets, rest as needed
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
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