Wk 3/4 – SW Active – Oct. 27/2025
Monday
A. Strict Press @ 11×1, 5 tough reps x 5 sets, rest as needed
B. 5 Round: 3 min [5-15 Push-Ups + 5-10 Toes to Bar + AMRAP Erg – Row, Ski, BE, Echo]
C. 20 min AMRAP – teams of 2 [1 Work / 1 Rest]
100 Jumping Switch Lunges
100 KBS @ 16/24kg
100 Plate Toe Taps [2-45s] – https://www.youtube.com/shorts/_jYFjmdsya0
100 V-Ups
100 Plank Shoulder Taps – https://www.youtube.com/shorts/VfwCQ14soUo
AMRAP Rowing Cals in time remaining [Bike Erg or Ski 2nd Choice pending on #s]
Tuesday
A. Back Rack Barbell Split Squats @ 20×1, 4-5/leg x 4 sets, 1 min b/t legs
B. DB RDL @ 20×1, 8 heavy reps x 4 sets, 2 min
C. For Time – [Extra Work – Optional 14/20lb Weight Vest]
30/40 cal Echo Bike
21 No Push-Up Burpee
2 min Accumulated Front Bridge
20/30 cal Echo Bike
15 No Push-Up Burpee
1:30 min Accumulated Front Bridge
10/20 cal Echo Bike
9 No Push-Up Burpee
1 min Accumulated Front Bridge
Wednesday
A. Back Squat, 3 tough reps x 5 sets, 3-4 min – we will do 3 x 5 for the next 2 weeks!!
B. “The Chief”
5 Rounds of:
3 min AMRAP:
3 Power Cleans @ 95/135lbs
6 Push-Ups
9 Air Squats
1 min Rest b/t Rounds
*Post Rounds Completed per round + total completed Rounds for 5 total rounds
Thursday
A. Deadlift, work to a challenging set of 6 – touch and go
B. Farmer Carry With Handles, 100ft tough x 5 sets, rest as needed
C. EMOM x 20-25 Minutes
1st – 3-5 fast SandBag Clean to Shoulder (not over) @ tough load
2nd – 5 L arm DB Split Jerks @ tough
3rd – 50ft heavy Sled Push
4th – 5 R arm DB Split Jerks @ tough
5th – 8-12 cal Erg [concept 2]
Friday
A. Weighted Pull-Up, Pull-Up, Negative Progressions x 5 sets, rest as needed
B. 5 sets:
HSPU Practice
(Into..)
30 sec Strict Toes to Bar Progression
90 sec rest
C. 12 sets – High Effort
8/10 cal Ski Erg
6 Burpees Over 20/24” Box
1 min Rest
*30 min Time Cap
*keep track of set times, goal is fast intervals to help increase your pacing when it comes to amraps, for times, etc. Push the pace, trust the recovery in the 1 minute rest