Wk 2/4 – SW Active – Nov. 17/2025
Monday
A. 2 Floating Squat Snatch x 6 sets, rest as needed – start @ light + 0-10lbs per set
B. Prep/Set-Up
C. EMOM x 5 Minutes – fast
3 Pull-ups + 5 Push-Ups + 7 Air Squats
(Into…)
EMOM x 5 Minutes – fast
8/10 cal Concept 2 Erg
(Into…)
EMOM x 5 Minutes – fast
5 Deadlifts @ 95/135lbs + 5 Lateral Barbell Burpees
(Into..)
EMOM x 5 Minutes – fast
8/10 cal Concept 2 Erg
(into…)
EMOM x 5 Minutes – fast
3 Pull-ups + 5 Push-Ups + 7 Air Squats
D. 5 min AMRAP
MAX unbroken FLR on Rings – time
*record your best unbroken set of FLR on Rings in 5 min
Tuesday
A. 10 Rounds:
5 min [20/30 cal Bike Erg + 10 Alternating Step-Up onto 20/24” Box + AMRAP Air Runner, Echo Bike, Row, Ski]
* Rounds 1,2,3,4 – Easy Effort
* Round 5 – Harder Effort
* Repeat same format 6—>10
Wednesday
A. Back Squat, work to a tough set of 3
B. For Time – Teams of 2 [1 Person Work / 1 Person Rest]
21-15-9
Deadlifts @ 125/185lbs
Echo Bike Cals
(Into….)
21-15-9
Toes to Bar
Ski Erg Cals
(Into..)
21-15-9
Front Squats @ 95/135lbs
Echo Bike Cals
(Into…)
21-15-9
Push-Ups
Ski Erg Cals
* 30 min Time Cap*
Thursday
A. 1 Hang Power Clean + 1 Hang Squat Clean + 1 Split Jerk, work to a challenging set
B. Prep/Set-Up
C. EMOM x 5 minutes – fast
30 sec Burpee Strict Pronated Pull-Ups /Burpee Jumping Pull-up
(Into…)
EMOM x 5 Minutes – fast
15 Wall Balls @ 15/20lbs to 9/10ft
(Into…)
EMOM x 5 Minutes – fast
8/10 cal Concept 2 Erg
(Into…)
EMOM x 5 minutes – fast
15 KBS @ 16/24kg
(Into..)
EMOM x 5 minutes – fast
30 sec Wall Walks
D. 1,000 Farmer Carry For Time @ 35/50lbs/hand – 5 min time cap
Friday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 4 reps x 3 sets, 3 min – tough load, no hook
B. CGBP @ 40×0, 5-5-4-4-3-3, 2-3 min – @ tempo – 4 sec down, fast up, NO pause @ top, back down
C. 3 sets:
5 L arm DB Row @ 40×0 – heavy
1 min Rest
5 R arm DB Row @ 40×0 – heavy
1 min Rest
D1. Seated DB lateral Raises @ 10×0, 12-15 reps x 3 sets, 10 sec
D2. Standing Banded Press, 10-30 reps x 3 sets, 90 sec
E1. Dual DB Skull Crushers @ 10×0, 10-12 reps x 3 sets, 1 min
E2. Seated DB Hammer Curls @ 10×0, 10-12 reps x 3 sets, 1 min