Wk 1/4 – SW Active – Oct. 13/2025
Monday
A. Strict Press @ 11×1, 8 tough reps x 3 sets, rest as needed – from a rack
B. Single Arm DB Push Press @ 41×1, 8/arm x 3 sets, 30-60 sec b/t arms
C. Kipping Toes to Bar Practice x 5 sets, rest as needed
D. Teams of 2 – 15 Rounds For Time
8/10 cal Echo Bike
10 Wall Balls @ 14/20lbs to 9/10ft
20 min Time Cap *
Tuesday – Open Gym
A. Back Rack Barbell Split Squat @ 20×1, 8-10/leg x 3 sets, 1 min b/t legs
B. Russian KBS, 10 heavy reps per min x 5 minutes
C. Reverse Sled Drag, 100ft tough every 2 min x 5 sets
D. 5 Rounds For Max Bike Erg Cals
2 min [10 Burpees Over 20/24” Box + AMRAP Bike Erg Cals]
2 min Rest
Wednesday
A. Back Squat, 5 tough reps x 5 sets, 3-4 min b/t sets – all tough sets – note – we will do 5×5 for 2 weeks, next week the goal is same or SLIGHTLY more, make it tough this week – use the same load for all 5 sets
B. 20 min AMRAP
7 Rounds of 2 min on / 1min off
40-30-20-10
Rowing Cals
Burpees Over Rower – anyhow
Toes to Bar
C. Seated DB Hammer Curls @ 10×0, 10-12 tough reps x 3-5 sets rest as needed
Thursday
A. Deadlift, work to a challenging set of 10 – touch & go
B. WL/Strong EMOM [s]
EMOM x 10 minutes
1st – 4 fast Above Knee Hang Power Snatch – moderate load
2nd – 4 fast SandBag Clean Over Shoulder – tough load
(Into…)
EMOM x 10 Minutes
1st – 4 fast Above Knee Hang Power Clean – moderate load
2nd – 4 heavy alternating single arm db power clean to OH – from the floor every rep – tough as you can
C. RNT DB Split Squat @ 20×0, 10-12/leg x 3 sets, 1 min b/t
Friday
A. Weighted Pull-Up, Pull-Up, Negative Progressions x 5 sets, rest as needed
B. Single Arm DB Row @ 20×1, 10/arm x 5 sets, 30 sec b/t arms
C. HSPU Practice x 5 sets, rest as needed
scale with push-up, handstand, wall walk, etc
D. 5 sets – High Effort
8/10 cal Ski Erg
100ft Farmer Carry @ 50/75/hand
50ft Walking Lunge – no weight
2 min Rest