Wk 3/4 – SW Active – Nov. 24/2025
Monday
A. 1 Squat Snatch x 9 sets, rest as needed – start @ light + 0-5/10lbs per set
B. EMOM x 15 Minutes – High Effort
1st – 6-10 Kipping Pull-Up
2nd – 10 Alternating DB Power Snatch @ 35/50lbs
3rd – 8-12 cal Ski Erg / Rower
(Into…)
EMOM x 15 Minutes – High Effort
1st – AMRAP unbroken Ring Push-Ups
2nd – 3-6 SandBag Clean Over Shoulder @ 100/150lbs
3rd – 8-12 cal Ski Erg / Rower
Tuesday – Open Gym
A. Warm-Up/Prep
B. 5 Rounds – Easy / Smooth / Relaxed
3 min [300m Ski Erg + 200ft Shuttle Running + AMRAP Easy Echo Bike in time remaining]
+
Rest as needed
+
4 Rounds – High Effort
3 min [15/20 cal Rowing + AMRAP Bike Erg in time remaining]
3 min Rest
Wednesday
A. Back Squat, work to a tough set of 2
B. For Time – Teams of 2 [1 Person Work / 1 Person Rest]
Ski Erg Cals – 40-30-20-10
Deadlifts @ 155/225lbs – 12-10-8-6-4
(Into….)
Bar Facing Burpees – 40-30-20-10
Farmer Carry @ 50/75lbs/hand – 200ft-200ft-200ft-200ft-200ft
(Into…)
Rowing Cals – 40-30-20-10
Wall Balls @ 15/20lbs to 9/10ft – 20-20-20-20-20
*30 min time CAP
Thursday
A. 1 Hang Squat Clean + 1 Split Jerk, work to a challenging set
B. EMOM x 30 minutes – fast / high effort / consistent
1st – AMSAP top of Ring Dip Hold [30 sec CAP]
2nd – 5/7 cal Echo Bike – very fast
3rd – 10 Body Weight Inverted Rows
4th – 5/7 cal Echo Bike – very fast
5th – 10-15 Toes Through Rings
6th – 5/7 cal Echo Bike – very fast
Friday
A. Double OH No Hook Grip Deadlift @ 11×1, 3 reps x 4 sets, 3 min – tough load / no hook
B. CGBP @ 40×0, 4-4-3-3-2-2, 2-3 min @ tempo, 4 sec down, fast up, no pause
C. 5 sets
20-30 sec Weighted Pronated Hang From Pull-Up Bar [vest, medball, db, etc]
(Into..)
50ft tough Sled Pull with Pulling Rope / hand over hand
2-3 min Rest
D. 3 sets:
12-15 seated barbell press @ 10×0 – honour the NO pause @ top
1 min Rest
12-15 tough Ez Curl BB Bicep Curls @ 10×0
1 min Rest