Wk 4/4 – SW Active – Dec. 1/2025
Monday
A. 1 Squat Snatch x 10 sets, rest as needed – start @ light + 0-5/10lbs per set – focus on making these beautiful! Go for a new PR if it feels good
B. EMOM x 15 Minutes – High Effort
1st – 12 DB/KB Bent Over Rows @ tough/hand
2nd – 9 Burpees
3rd – 6 cycling Hang Power Snatch – tough/unbroken
(Into…)
EMOM x 15 Minutes – High Effort
1st – 12 DB/KB Shoulder to OH @ tough/hand
2nd – 9 Box Jump Overs @ 20/24” Box
3rd – 6 cycling Hang Power Clean – tough/unbroken
Tuesday
A. Warm-Up/Prep
B. 6 sets – High Effort
1 min Rowing
1 min Rest
1 min Ski Erg
1 min Rest
C. 5 Rounds:
4 min [100ft Farmer Carry @ tough KBs/hand + 100ft Double OH KB Carry @ tough/hand + AMRAP Easy Bike Erg or Air Runner in time remaining]
Wednesday
A. Back Squat, work to a tough set of 1 – full depth lets go!! Can we get some videos!??!?! Numbers??
B. For Time – Teams of 2
33 cal Echo Bike
33 Agility Hurdle Facing Burpees
33 Single DB Step-Over 20/24” Box – 35/50lbs
(Into…)
27 cal Echo Bike
27 Agility Hurdle Facing Burpees
27 Single DB Step-Over 20/24” Box – 35/50lbs
(Into..)
21 cal Echo Bike
21 Agility Hurdle Facing Burpees
21 Single DB Step-Over 20/24” Box – 35/50lbs
(into…)
15 cal Echo Bike
15 Agility Hurdle Facing Burpees
15 Single DB Step-Over 20/24” Box – 35/50lbs
(Into…)
9 cal Echo Bike
9 Agility Hurdle Facing Burpees
9 Single DB Step-Over 20/24” Box – 35/50lbs
Thursday
A. 1 Squat Clean + 1 Split Jerk – work to a challenging single
B1. Kip Bucket Test, 5-10 reps x 3 sets, 30 sec
B2. Band Beat Swing, 5-15 reps x 3 sets, 30 sec
B3. Band Front Levers, 5-10 reps x 3 sets, 90 sec
C. Every 2 min x 10 sets – High Effort
Set 1 – 5-10 Toes to Bar + 10/15 cal Ski Erg/Row
Set 2 – 2-3 Wall Walks + 10/15 cal Ski Erg/Row
Friday.
A. Double OH No Hook Grip Deadlift @ 11×1, 2 tough reps x 5 sets, 3 min
B. CGBP @ 40×0, 3-3-2-2-1-1, 2-3 min @ tempo, 4 sec down, fast up, no pause
C. Pronated Hang From Pull-Up Bar Test – AMSAP x 1 set
D. Top of Ring Dip Hold Test – AMSAP x 1 set
E. For Time
Bike Erg/Row Cals – 40-30-20-10
Hollow Rocks – 21-18-15-12
Rope Climbs – 4-3-2-1