Cycle 2 – SW Active – 2026
Feb. 2/2026
Monday
A. 1 Squat Snatch x 10 sets, rest as needed – all tough sets
B. 2 Rounds – High Effort
1 Min Erg
(Into…)
1 Min Box Jump Overs @ 20/24”
1 min Rest
1 Min Erg
(Into…)
1 Min Toes to Bar
1 min Rest
1 Min Erg
(Into…)
1 Min Air Squats
1 min Rest
1 Min Erg
(Into…)
1 Min Wall Walk
1 Min Rest
C. RNT Reverse Lunge, 50/leg x 1 set – Moderate Band Tension / Aim for unbroken
D. Supinated Grip Ring Row , 25 tough reps x 2 sets , rest as needed/enough to do unbroken
Tuesday – Open Gym
A. Close Grip Bench, work to a tough set of 1 – test
B1. Seated OH DB Press @ 11×1, 10 tough reps x 3 sets, 30-60 sec
B2. Singe Arm DB Row @ 20×1, 10 tough reps/arm x 3 sets, 30-60 sec b/t arms
C. Singe Arm Single Leg KB @ 20×1, 12-15/leg x 3 sets, 30-60 sec b/t legs – https://www.youtube.com/watch?v=VnHvZtV8Gz0
D. For Time
Rowing Cals – 50-40-30-20-10
Echo Cals – 50-40-30-20-10
* 35 min Time Cap*
Wednesday
A. Deadlift @ 11×1, 8-7-6, 3 min – increasing per set
B. SandBag Squats / Bear Hug, 10-12 tough reps x 3 sets, rest as needed
C. Single Arm DB Hang Clean to Split Jerk, 5 heavy/arm x 3 sets, 30 sec b/t arms
D. 7 sets
1 min Ski Erg [Can Be Rower]
20 sec – Easy
20 sec – Moderate
20 sec – Harder [Make it Very Hard]
30 sec Rest
1 min Bike Erg [Can Be Echo]
20 sec – Easy
20 sec – Moderate
20 sec – Harder [Make it Very Hard]
30 sec Rest
Thursday
A. Thruster from a Rack, 5 tough reps x 5 sets, rest as needed
B. EMOM x 10 Min – High Effort
1st – 10 Double Unders + 5 L arm Hang KB Snatch – tough/heavy
2nd – 10 Double Unders + 5 R arm Hang KB Snatch – tough/heavy
C. 2 Rounds – High Effort
60 sec [10 Bar Facing Burpees + AMRAP Concept 2 Erg]
60 sec Rest
60 sec [10 Waking Lunge + AMRAP Concept 2 Erg]
60 sec Rest
60 sec [10 Deadlifts @ 95/135lbs + AMRAP Concept 2 Erg]
60 sec Rest
60 sec [10 Walking Lunge + AMRAP Concept 2 Erg]
60 sec Rest
60 sec [5 Power Clean to OH @ 95/135lbs + AMRAP Concept 2 Erg]
60 sec Rest
Friday
A1. Flat DB Bench Press @ 10×1, 10-12 tough reps x 3 sets, 10 sec
A2. HS Hold Against Wall, 15-60 sec x 3 sets, 90-120 sec
A3. Weighted Strict Pronated Grip Pull-Ups @ 21×1, 5 tough reps x 3 sets, 10 sec
A4. Toes to Bar Cluster 3.3.3.3.3 x 3 sets, 90-120 sec
B. For Time – Teams of 2 [Split Work As Needed]
OHS @ 55/75lbs – 9-15-21
Rope Climbs – 3-3-3
(Into…)
Rowing Cals – 20-20-20
Ski Erg Cals – 20-20-20
(Into…)
Hang Power Clean to OH @ 55/75lbs – 9-15-21
Pull-Ups – 10-10-10
(Into..)
Rowing Cals – 20-20-20
Ski Erg Cals – 20-20-20
* 30 min Time Cap*
Individual Workout
For Time
OHS @ 55/75lbs – 6-9-12
Rope Climbs – 2-1-1
(Into..)
Rowing Cals – 15-15-15
Ski Erg Cals – 15-15-15
(into…)
Hang Power Clean to OH @ 55/75lbs -6-9-12
Pull-Ups – 6-6-6
(Into..)
Rowing Cals – 15-15-15
Ski Erg Cals – 15-15-15
* 30 min Time Cap*