Wk 4/4 – SW Active – Nov. 3/2025
Monday
A. Strict Press @ 11×1, 4 tough reps x 5 sets, rest as needed
B. 5 min AMRAP Push-Up test
*goal is legit reps / test
* if you can do a real push-up or low amounts, do it as RX and chalk up your score for future progress. IE I have had clients start this test with 5 REAL reps and thats ALL they do in this test, then in 6 months get 20 REAL reps!
*if you aren’t at your first push-up & close, go for the real deal!
* if you aren’t at real push-ups, scale so these are all challenging reps and good quality body line (no hips sagging, no leg use)
C. For Time – teams of 2 – 1 person works / 1 person rest
500m Ski Erg
50 Single DB Step-Up onto 20/24” Box – 35/50lb DB – hold anyhow
500m Ski Erg
100 V-Ups
500m Ski Erg
50 Single Arm DB Devils Press @ 35/50lb DB
Tuesday
A. Weighted Pull-Up,Pull-Up, Negative Progressions x 5 sets, rest as needed
B. EMOM x 12 Minutes
1st – HSPU Practice / HS hold / Wall Walk / Push-Up
2nd – 30-45 sec Double Under Practice
3rd – 30 sec Toes to Bar
C. 5 sets – High Effort
50ft Walking Lunge – no weight
7 Kipping Pull-Ups
12 DB Bench Press @ 35/50/hand
2 min Rest
Wednesday
A. Back Squat, 3 tough reps x 5 sets, 3-4 min – similar to last week or more!
B. For Time [s]
For Time
Left Arm DB Thrusters @ 35/50lbs – 9,7,5
Rowing Cals – 8/10, 8/10, 8/10
Right Arm DB Thrusters @ 35/50lbs – 9,7,5
Rowing Cals 8/10, 8/10, 8/10
– 10 min Time Cap –
@ Minute 11 start next For Time
For Time
Left Arm DB Shoulder to OH @ 35/50lbs – 15-12-9
Box Jump Overs @ 20/24” Box – 10,10,10
Right Arm DB Shoulder to OH @ 35/50lbs – 15-12-9
Box Jump Overs @ 20/24” Box – 10,10,10
– 10 min Time Cap –
Thursday
A. Deadlift, work to a challenging set of 4 – touch & go
B1. Farmer Carry With Handles, 50ft tough x 5 sets, 15 sec – tough tough tough
B2. Sled Push, 50ft very tough x 5 sets, 2-3 min b/t
C. 5 Rounds For Time – Teams of 2 [1 Person Work / 1 Person Rest]
40 cal Echo Bike (team of 2 all female team – 30 cals]
200ft Farmer Carry @ 24/32kg/hand
Friday – Open Gym
A. Back Rack Barbell Split Squats @ 20×1, 3-4 tough/leg x 5 sets, 1 min b/t legs
B. DB RDL @ 20×1, 6-6-5-5, 2-3 min b/t – tough load, see if you can increase from 6->5
C. 4 Rounds For Max Bike Erg Cals
3 min [50 Double Unders/50 Single Under + 10 Toes to Bar + AMRAP Bike Erg]
2 min Rest
D. 5 min Echo Bike Cool Down / Easy Effort