Wk 3/4 – SW Active – June. 8/2026
Session 1 – Monday
A. Front Squat, 2+2 x 4 sets, 3 min – immediately into back squat – 4 sets this week!
B. 5 sets:
10 tough DB RDL into…50ft DB Farmer Carry – same load
Ret as needed
C. For Time
20 KB Squat Clean @ 16/24kg
100m Run
15 KB Squat Clean @ 16/24kg
100m Run
10 KB Squat Clean @ 16/24kg
https://www.youtube.com/shorts/KXkomA36a8I
D1. Strict Press @ 10×1, 6-5-4-3, 1 min
D2. Strict Pull-Up Progression x 4 sets, 1 min [Weighted, Negatives, Banded, etc]
Session 2 – Tuesday
A. EMOM x 16-20 Minutes
1st – 2-3 Medball Broad Jump to Throw – https://www.youtube.com/watch?v=MDv6wHFzThc
2nd – 8-10 Step-Down Box Jumps 20/24”
3rd – 20-30 sec L Side Bridge – Add Load if you can
4th -20-30 sec R Side Bridge – Add Load if you can
B. 400m Run – Easy
(Into…)
2 sets – High Repeatable Effort
2 min Rowing
2 min Rest
2 min Ski Erg
2 min Rest
2 min Echo Bike
2 min Rest
(Into..)
400m Run – Easy
Session 3 – Wednesday
A. EMOM x 20 minutes
1st – 30 sec Hang to Inverted / Skin the Cat on Rings
2nd – 30 sec Floor Wiper – https://www.youtube.com/watch?v=Q8-4niyHhQs
3rd – 3.3.3 Kipping Pull-Up Cluster
4th – Ring Dip/Dip Progression
B. Prep/Set-Up
C. 20 min – High Effort / Teams of 2
25 cal Row – split however
25 Power Clean @ 95/135 – split however
400m Run – Together
25 Box Jump Overs – split however
25 cal Rowing – split however
25 Toes to Bar – split hoever
Session 4 – Thursday
A1. Close Grip Bench Press @ 10×1, 10-8-6-4-2, 1 min – increasing
A2. KB Gorila Rows, 12 reps x 5 sets, 1 min
B. 3 sets:
30 sec Hanging Knee Tuck Hold
30 sec Rest
30 sec Top of Ring Dip Hold
30 sec Rest
30 sec HS Hold Against Wall
30 sec Rest
C. 5 sets – High Effort
100m Ski Erg
15 V-Ups
1 min Rest
Session 5 – Friday
A. 1 Squat Snatch + 1 Below Knee Hang Squat Snatch x 5 sets – rest as needed
B. 1 Squat Clean + 1 Above Knee Hang Squat Clean x 5 sets – rest as needed
C. 1 Push Jerk + 1 Split jerk – work to a challenging complex
D. 12 min – High Effrt
200m Run
125m Ski Erg
100ft Farmer Carry @ 24/32kg
50ft Walking Lunge