Wk 2/4 – SW Active – Wk of Jan. 12/2026
Monday
A1. 1 slow Snatch Pull + 1 Below Knee Hang Squat Snatch x 5 sets, rest as needed – start @ light + 0-10lbs per set – finish @ Moderate / Tough
A2. Seated OH DB Press @ 10×1, 6 tough reps x 5 sets, rest as needed
B1. Front Squat @ 20×1, 4 tough reps x 5 sets, rest as needed
B2. Toes to Bar Practice, or Rope Climb Technical Practice x 5 sets, rest as needed
C. 10 min AMRAP
Left Arm DB Thruster @ 35/50/hand – 2,4,6, etc
Ski Erg/Row Cals – 5/7,5/7,5/7, etc
Right Arm DB Thruster @ 35/50/hand – 2,4,6, etc
Ski Erg/Row Cals – 5/7,5/7,5/7, etc
Tuesday
A. Close Grip Bench Press @ 20×1, 8 tough reps x 5 sets, rest as needed
B. Pendlay Rows @ 20×1, 8 tough reps x 5 sets, rest as needed
C. 9 min Echo Bike
45 sec – Hard
45 sec – Easy
D. 9 min Ski Erg
45 sec – Hard
45 sec – Easy
E. 9 min Rowing
45 sec – Hard
45 sec – Easy
Wednesday
A1. 1 Power Clean + 1 Above Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed – start @ light/moderate + 0-10lbs per set
A2. Pull-Up Strength Progression [Weighted, Strict Pull-Up, Negatives, Banded, etc] Coach with RX individually x 5 sets, rest as needed
B. 10 Rounds For Time [You Go / I Go – 5 Rounds each]
5/7 cal Echo Bike
2 Left Shoulder SandBag Clean @ 100/150
5 Box Jump Overs @ 20/24” Box
2 Right Shoulder SandBag Clean @ 100/150
5 Burpees
C. If time:
Push-Ups, 8-10 “tough” reps x 3-5 sets, rest as needed *can be weighted, ring, or regular or to a target! Make them “tough”
Thursday
A. EMOM x 20 Minutes
1st – 5 tough Seated Box Jumps
2nd – 10-15 fast Lateral Hurdles – https://www.youtube.com/shorts/zcIZSiUIZYo
3rd – 10 Left Side Anti-Rotational Medball Toss – 10-20lbs
4th – 10 Right Side Anti-Rotational Medball Toss – 10-20lbs
B. 5 min Easy Bike Erg or Echo Bike
(Into…)
For Time
20/30 cal Rowing
10 KBS @ 24/32kg
10 Jumping Switch Lunges
8 KBS @ 24/32kg
8 Jumping Switch Lunges
6 KBS @ 24/32kg
6 Jumping Switch Lunges
4 KBS @ 24/32kg
4 Jumping Switch Lunges
2 KBS @ 24/32kg
2 Jumping Switch Lunges
*** 5 min Time Cap***
@ Minute 10 start the Easy Bikes
(Into…)
5 min Easy Bike Erg or Echo Bike
(Into…)
For Time:
500ft Walking Lunges – no load
*** 5 min Time Cap***
Friday
A. Barbell Romanian Deadlift @ 20×1, 8 tough reps x 4 sets, rest as needed – start from a rack, plates dont touch the floor
B. 5 min – High Effort
10 Toes to Bar
10 Shoulder to OH @ 65/95lbs
2:30 min Rest
5 min – High Effort
10 Wall Walks
AMRAP Rowing Cals in time remaining
2:30 min Rest
5 min – High Effort
50ft L arm Farmer Carry @ 50/75lbs
10 Air Squats
50ft R arm Farmer Carry @ 50/75lbs
10 Air Squats
2:30 min Rest
5 min – High Effort
8/10 cal Rowing
10 Bar Facing Burpees
C. If time, Barbell Bent Over Rows, 10-12 reps x 3 sets, rest as needed