Wk 3/4 – SW Active – Wk of Jan. 19/2026
Monday
A1. 1 Power Snatch + 1 Below Knee Hang Power Snatch x 5 sets, rest as needed – start @ light + 0-10lbs per set – finish @ Moderate / Tough
A2. Flat DB Bench Press @ 20×1, 10 tough reps x 5 sets, rest as needed
B1. Front Squat @ 20×1, 3 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. Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
____
35/50lbs – 20/24” Box”
-22.1
Tuesday
A. Close Grip Bench Press @ 20×1, 6 tough reps x 5 sets, rest as needed
B. Pendlay Rows @ 20×1, 6 tough reps x 5 sets, rest as needed
C. 10 min Echo Bike
60 sec – Hard
60 sec – Easy
D. 10 min Ski Erg
60 sec – Hard
60 sec – Easy
E. 10 min Rowing
60 sec – Hard
60 sec – Easy
Wednesday
A1. 2 Above Knee Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed – finish @ tougher
A2. Pull-Up Strength Progression [Weighted, Strict Pull-Up, Negatives, Banded, etc] Coach with RX individually x 5 sets, rest as needed
B. 20 Rounds [10 Rounds Each / You Go / I Go Per Round]
6/8 cal Echo Bike
5 Push-Ups [ensure quality]
4 Toes to Bar
Thursday
A1. Step in Hurdle Jump, 5 high reps x 5 sets, 15 sec – set this up with a box & dowels!
A2. Left Side Hurdle Jumps, 5 fast/smooth x 5 sets, 15 sec – low hurdle
A3. Right Side Hurdle Jumps, 5 fast / smooth x 5 Sets, 60 sec – low hurdles
B. 3 sets:
10 heavy Russian KBS
10 Left Side Anti-Rotational Medball Toss
30 sec Rest
10 heavy Russian KBS
10 Right Side Anti-Rotational Medball Toss
30 sec Rest
C. 10 min Echo/Bike Erg – Easy Effort
(Into….)
For Time
10 Air Squats
8/10 cal Ski Erg
20 Air Squats
8/10 cal Ski Erg
30 Air Squats
8/10 cal Ski Erg
40 Air Squats
8/10 cal Ski Erg
50 Air Squats
8/10 cal Ski Erg
Friday
A. Barbell Romanian Deadlift @ 20×1, 6 tough reps x 5 sets, rest as needed – start from a rack, plates dont touch the floor
B. 6 min – High Effort
9 cal Rowing
6 Pull-Ups
3 Burpees
3 min Rest
6 min – High Effort
9 cal Bike Erg
6 DB Push Press @ 35/50/hand
3 Toes to Bar
3 min Rest
6 min – High Effort
100ft SandBag Carry @ 100/150lbs
50ft Walking Lunges – no load
3 min Rest
6 min – High Effort
100ft Farmer Carry @ 50/75lbs/hand
3 Wall Walks