Wk 1/4 – SW Active – May. 25/2026
Session 1 – Monday
A. Front Squat + Back Squat, 3+3 x 3 sets, 3 min – 3 tough sets, immediately go from front squat to re-rack to back squat
B. Dumbbell Romanian Deadlift, 15-12-9, 2 min – all tough sets, increasing per set, as tough as possible
C. For Time
30 Deadlifts @ 65/95lbs
20 Hang Power Clean @ 65/95lbs
10 Thrusters @ 65/95lbs
D1. Strict Press @ 10×1, 8-7-6-5, 1 min
D2. Strict Pull-Up Progression x 4 sets, 1 min [Weighted, Negatives, Banded, etc]
Session 2 – Tuesday
A. EMOM x 15 Minutes
1st – 3 Forward Medball Push Against Wall @ 12/15 – powerful! – stand far enough away from wall
2nd – 5 Paused Box Jumps – https://www.youtube.com/watch?v=OupSuT2VFTk
3rd – 1/leg Single Leg Hop to Broad Jump – https://www.youtube.com/watch?v=M03prFMwSOk
B. 400m Run – Easy
@ 3 min Mark – start Erg EMOM
Every 2 min x 6 sets – High Effort / Fast
Set 1 – 1 min Rowing
Set 2 – 1 min Ski Erg
Set 3 – 1 min Echo Bike
(Into…)
400m Run – Easy
@ 18 min Mark – start Erg EMOM
Every 2 min x 6 sets – High Effort / Fast
Set 1 – 1 min Rowing
Set 2 – 1 min Ski Erg
Set 3 – 1 min Echo Bike
(Into…)
400m Run – Easy
Session 3 – Wednesday
A. EMOM x 25 Minutes:
1st – 2-3 Hang to Inverted from Rings
2nd – 3.3.3 Toes to Bar Cluster
3rd – 20-30 sec HS Hold against Wall with Shoulder Tap
4th – 3.3.3 Kipping Pull-Up Cluster
5th – Ring Dip/Ring Dip Negative Progression
B. Prep/Set-Up
C. 25 min AMRAP – Teams of 2 / Split Work / Run Together
400m Run – together
(Into…)
3 Rounds of:
20 Wall Balls @ 14/20lbs to 9/10ft
5 Wall Walks
5 Power Clean @ 105/155
(Into…)
400m Run – together
(Into…)
3 Rounds of:
20 cal Echo Bike
15 V-Ups
5 Front Squat @ 105/155
Session 4 – Thursday
A1. Flat DB Bench Press, 15-12-9, 1 min – increasing per set
A2. Sled Pull with Pulling Rope – hand over hand – 50ft x 3 sets, 1 min
B1. Seated OH DB Press, 15-12-9, 1 min – increasing per set
B2. Sled Pull with Pulling Rope – hand over hand – 50ft x 3 sets, 1 min
C. EMOM x 10 Minutes
1st – 20-30 sec Top of Ring Dip Hold
2nd – AMSAP Chin Over Bar Hold – Pronated Grip
D. Every 3 min x 5 sets – High Effort
10 Toes to Bar + 15/20 cal Ski Erg
Session 5 – Friday
A. 1 Snatch Pull to Hold in Ext + 1 Above Knee Hang Squat Snatch – every 45 sec x 10 sets
B. 1 Clean Pull to Hold in Ext + 1 Above Knee Hang Squat Clean every 45 sec x 10 sets
C. 1.1.1 Push Jerk Cluster – rerack on the rest – 10 sec b/t – – work to a tough set
D. 5 min – High Effort
5 cal Echo Bike
2 Devils Press @ 35/50
– 3 min Rest
5 min – High Effort
100m Running
100ft SandBag Carry @ 100/150