Last few sessions of 2026!
Wk 4/4 – SW Active. Dec. 29
Monday
A. Every 2 min x 10 sets
Set 1/3/5/7/9 – Bench Press @ 21×1, [3-3-2-2-1]
Set 2/4/6/8/10 – 10 tough DB Alternating Step-Up onto 20/24” Box
B. Toes to Bar, 6-12 per min x 5 minutes
C. For Time – Test
250m Rowing
15 KBS @ 16/24kg
25 Burpees
15 KBS @ 16/24kg
500m Rowing
15 KBS @ 16/24kg
25 Burpees
15 KBS @ 16/24kg
250m Rowing
*OG Aerobic Test – check your scores if you have been around 5+ years
*sub 10 min a great great goal!
Tuesday – SW Active Class 6:30am/Open Gym
A. 5 Rounds – High Repeatable Effort
30 sec Ski Erg
30 sec rest
30 sec Shuttle Running
30 sec rest
30 sec Echo Bike
30 sec rest
30 sec Shuttle Running
30 sec rest
B1. Flat DB Bench Press @ 20×1, 8-10 tough reps x 5 sets, 1-1;30 min
B2. KB Gorilla Rows @ 20×1, 12 tough alternating reps x 5 sets, 1-1:30 min – https://www.youtube.com/shorts/dsuu3m_XQqk
Wednesday/Thursday – Open Gym
*message coach for any adjustments or extra you may need
A. 5 sets – High Repeatable Effort
250m Rowing
500m Bike Erg
2 min Rest
B1. DB RDL @ 20×1, 10 reps x 5 sets, 30 sec
B2. SandBag Carry, 100ft tough load x 5 sets, 30 sec
B3. Reverse Sled Drag, 100ft tough x 5 sets, 90-120 sec Rest
Friday – SW Active
A. Every 2 min x 10 sets
Sets 1/3/5/7/9 Deadlift @ 11×1, [4-4-3-3-3] – not touch & go / good quality sets
Sets 2/4/6/8/10 – “Pull-Up” Strength Work – Prescribed by coach
B. 5 tough Ring Dips per min x 5 Minutes
C. DB Pendlay Rows, 15 tough reps every 2 min x 3 sets
D. For Time
30/40 cal Echo Bike
21 Shoulder to OH @ 65/95lbs
10 Alternating DB Power Snatch @ 35/50lbs
15 Shoulder to OH @ 65/95lbs
10 Alternating DB Power Snatch @ 35/50lbs
9 Shoulder to OH @ 65/95lbs