Wk 4/4 – SW Active – Wk of Jan. 26/2026
Monday
A1. 1 Below Knee Hang Power Snatch + 3 OHS x 5 sets, rest as needed – start @ light + 0-10lbs per set – finish @ tougher
A2. Flat DB Bench Press @ 20×1, 8-10 tough reps x 5 sets, rest as needed – be sure its tough!
B1. Front Squat @ 20×1, 2 tough reps x 5 sets, rest as needed
B2. Toes to Bar Practice or Toes to Bar Ladder – 4-3-2-1 x 5 sets, rest as needed
C. Open Workout – 13.2
“Complete as many rounds and reps as possible in 10 minutes of:
75/115 pound Shoulder to overhead, 5 reps
75/115 pound Deadlift, 10 reps
15 Box jumps, 20/24” box”
*can step-up too as a standard
Tuesday
A. Close Grip Bench Press @ 20×1, 4 tough reps x 5 sets, rest as needed
B. Pendlay Row @ 20×1, 4 tough reps x 5 sets, rest as needed
C. 9 min Echo Bike
90 sec – Hard
90 sec – Easy
D. 9 min Ski Erg
90 sec – Hard
90 sec – Easy
E. 9 min Rowing
90 sec – Hard
90 sec – Easy
Wednesday
A1. 1 Above Knee Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed – finish tough
A2. Pull-Up Strength Progression [Weighted, Strict Pull-Up, Negatives, Banded, etc] Coach with RX individually x 5 sets, rest as needed
C. For Time – Teams of 2 [Working in a 1 min on / min off scenario] *1 partner work for a min / 1 partner rest for a min
100 cal Rowing
80 KBS @ 16/24kg
60 Toes to Bar
40 Burpees – no jump @ top
20 SandBag Clean Over Shoulder @ 100/150
Thursday
A. EMOM x 16 Minutes
1st – 2 x [5 Left Side Lateral Hurdle Turn Into Box Jump]
2nd – 2 x [5 Right Side Lateral Hurdle Turn into Box Jump]
3rd – 10 Left Side Anti-Rotational Medball Toss
4th – 10 Right Side Anti-Rotational Medball Toss
B. Russian KBS, 10 tough reps every 40 sec x 7 sets – heavy , heels down!!
C. 10 min Echo/Bike Erg – Easy Effort
(Into…)
10 Rounds For Time
10 Jumping Switch Lunges
8/10 cal Ski Erg
*15 min time Cap*
Friday
A. Barbell Romanian Deadlift @ 20×1, 4 tough reps x 5 sets, rest as needed – start from a rack, plates dont touch the floor
B. 6 min – High Effort
Pull-Ups – 2,4,6, etc
Burpees – 2,4,6, etc
3 min Rest
6 min – High Effort
DB Push Press @ 35/50/hand – 2,4,6, etc
Lateral Box Step-Over 20/24” Box – 2,4,6, etc
3 min Rest
6 min – High Effort
Left Arm DB Bent Over Row @ 35/50 – 5,10,15, etc
Double Unders – 10,15,20, etc
Right Arm DB Bent Over Row @ 35/50 – 5,10,15, etc
Double Unders – 10,15,20, etc
3 min Rest
6 min – High Effort
Wall Walk – 2,2,2, etc
Echo Bike Cals – 3,6,9, etc