Wk 1/4 – SW Active – Nov. 10/2025
Monday
A. 1 Hi-Hang Squat Snatch + 1 Above Knee Hang Squat Snatch + 1 Below Knee Hang Squat Snatch x 5 sets, rest as needed – start @ light + 0-10lbs per set
B. Prep/Set-Up
C. EMOM x 8 Minutes – fast
1st – 5 Kipping Pull-Ups + 5 Box Jumps onto 20/24” Box
2nd – 8/10 cal Concept 2 Erg
(Into…)
EMOM x 8 Minutes – fast
1st – 3 L arm DB Power Clean + 3 L arm DB Hang Power Clean + 3 L arm DB Shoulder to OH @ 35/50lbs
2nd – 3 R arm DB Power Clean + 3 R arm DB Hang Power Clean + 3 R arm DB Shoulder to OH @ 35/50lbs
EMOM x 8 Minutes – fast
1st – 5 Toes to Bar + 5 Goblet Squat @ 35/50lbs
2nd – 8/10 cal Concept 2 Erg
D. 5 Rounds For Max Wall Walks
1 min [10 Jumping Switch Lunges + AMRAP Wall Walk]
1 min Rest
Tuesday
A. 7 Rounds
6 min [500m Rowing + 300m Ski Erg + AMRAP Echo Bike]
– No Rest –
- Rounds 1,2,3,7 – Easy Effort / Relaxed
- Round 4,5 – Moderate Effort / Bit Faster
- Round 6 – Harder Effort
Wednesday
A. Back Squat, work to a challenging set of 4 – good depth, good quality!
B. For Time – Teams of 2 [1 Person Work / 1 Person Rest]
27-24-21-18-15-12-9-6-3
Ski Erg Cals
KBS @ 16/24kg
Rowing Cals
Wall Balls @ 14/20lbs to 9/10ft
Thursday
A. 3 Hang Power Clean + 1 Split Jerk, work to a challenging set
B. Prep/Set-Up
C. EMOM x 8 minutes – fast
1st – 5 tough Push Press – from the ground
2nd – 8/10 cal Concept 2 Erg
(Into…)
EMOM x 8 Minutes – fast
15 sec Echo Bike @ 90% + 3-6 Bar Facing Burpees
(Into…)
EMOM x 8 Minutes – fast
1st – 30 sec FLR on Rings
2nd – 8/10 cal Concept 2 Erg
D. 5 Rounds For Max Strict Pronated Pull-Ups
1 min [20 Double Unders + AMRAP Strict Pronated Pull-Ups]
1 min Rest
Friday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 5 reps x 3 sets, 3 min – tough load, no hook
B. CGBP @ 40×0, 6-6-5-5-4-4, 2-3 min – @ tempo – 4 sec down, fast up, NO pause @ top, back down
C1. Sled Pull with Pulling Rope – 50ft tough – hand over hand x 5 sets, 30 sec
C2. Farmer Carry, 150ft unbroken @ tough load W / Dbs x 5 sets, 3 min – grip overload here for C1 & C2.
D1. Dual DB Skull Crushers @ 10×0, 10-12 reps x 3 sets, 1 min
D2. Seated DB lateral Raises @ 10×0, 10-12 reps x 3 sets, 1 min
D3. Standing Ez Curl BB Bicep Curls @ 10×0, 10-12 reps x 3 sets, 1 min