Wk 2/4 – SW Active – Oct. 20 / 2025
Monday
A. Strict Press @ 11×1, 6 tough reps x 4 sets, rest as needed – from a rack
B. Push-Up AMRAP, 20 sec on / 40 sec off x 5 sets
C. Kipping Toes to Bar Practice x 5 sets, rest as needed – drills, reps, etc by joey!
D. 20 min AMRAP – Teams of 2 [1 Work / 1 Rest]
50 cal Rowing
50 Dual Hang KB Clean to OH @ 20/35/hand
50 Wall Balls @ 14/20lbs to 9/10ft
25 Pull-Ups
Tuesday – Open Gym
A. Back Rack Barbell Split Squats @ 20×1, 6/leg x 4 sets, 1 min b/t legs
B. DB RDL @ 20×1, 10 heavy reps x 3 sets, 2 min
C. Weighted Goblet Wall Sit, 20 sec heavy per min x 5 minutes
D. For Time
Ski Erg Cals – 40-30-20-10
Bar Facing Burpees – 21-18-15-12
Wednesday
A. Back Squat, 5 tough reps x 5 sets, 3-4 min b/t sets – all tough sets – note – goal a bit more than last week!!
B. For Time:
Row/Ski/Bike Erg – 15-12-9
OHS @ 55/75lbs – 15-12-9
(Into….)
Row/Ski/Bike Erg – 15-12-9
Toes to Bar – 15-12-9
(Into…)
Row/Ski/Bike Erg – 15-12-9
Shoulder to OH @ 55/75lbs – 15-12-9
(Into….)
Row/Ski/Bike Erg – 15-12-9
Toes to Bar – 15-12-9
Coach Joe – you can easily scale OHS for people with little experience that don’t do the movement safely or well with any squatting movement you see safe/smart! (Goblet, front squat, etc).
Thursday
A. Deadlift, work to a challenging set of 8 – touch & go
B. 5 sets:
50ft Sled Pull with Pulling Rope – hand over hand (we have 2 sleds for bigger classes)
5 heavy Devils Press Clean and Jerk
2 min ~ Rest
C. 5 sets:
10 heavy DB Step-Up onto 20/24” Box – heavy DB/hand
150ft heavy SandBag Carry
2 min ~ Rest
Friday
A. Weighted Pull-Up,Pull-Up, Negative Progressions x 5 sets, rest as needed
B. Strict Knees to Elbow, 30 sec AMRAP every 90 sec x 5 sets
C. HSPU Practice x 5 sets, rest as needed – coach Sara will give you some drills!
D. 10 sets – High Effort
3 Box Jump overs @ 20/24” Box
5 Air Squats
7 KBS @ 16/24kg
9 cal Ski/Row
1 min Rest
* time cap – 25 min – coach can scale down sets, reps, etc
*Mix & Match Work order Per set