Wk 4/4 – SW Active – June. 15/2026
Session 1 – Monday
A. Front Squat, 1+1 x 5 sets, 3 min – immediately back squat
B. For Time
“CF3 Endurance
For Time:
500m Row
50 Box Step Overs @ 20/24” – No Added Load
500m Row
50 Box Jump Overs @ 20/24”
500m Row
50 Box Step Overs @ 20/24” – No Added Load
500m Row “
20 min time cap
C1. Strict Press @ 10×1, 5-4-3-2-1, 1 min – heaviest single
C2. Strict Pull-Up Progression x 4 sets, 1 min [Weighted, Negatives, Banded, etc]
Session 2 – Tuesday
A1. Anti-Rotational Medal Toss, 5/side x 5 sets, 30 sec
A2. Seated Box Jumps, 5 reps x 5 sets, 30 sec
A3. Air Runner, 100m Sprint/ fast x 5 sets, 60 sec
B. For Time
100 cal Rowing
100 cal Ski Erg
100 cal Bike Erg
- 30 min Time Cap
- Re-test baby!!!
Session 3 – Wednesday
A. EMOM x 20 Minutes
1st – Ring Dip/Dip Progression
2nd – AMRAP unbroken Kipping Pull-Up
3rd – 30 sec Double Under / Cross Over / Skipping
4th – 30 sec KB Prone Drags @ 15lbs – https://youtu.be/R4DLC6Mshoc
- no hip movement on KB Drag
B. For Time – Teams of 2 / 1 work / 1 rest
3 Rounds of:
30 cal Rowing
30 Wall Balls @ 14/20lbs to 9/10ft
(Into…)
3 Rounds of:
30 cal Ski Erg
30 KBS @ 24/32kg
(Into…)
3 Rounds of:
30 cal Rowing
30 Walking Lunges
(Into…)
3 Rounds of:
30 cal Ski Erg
30 Shoulder to OH @ 55/75lbs - 30 min time cap*
Session 4 – Thursday
A1. Close Grip Bench Press @ 10×1, 5-4-3-2-1, 1 min – increasing
A2. Feet Elevated Ring Row, AMRAP unbroken x 5 sets, 1 min
B. 5 sets:
AMSAP top of Ring Dip Hold (30 sec CAP)
50ft heavy Double KB Carry
1 min Rest
C. 5 sets:
AMSAP Hanging Knee Tuck Hold (45 sec CAP)
8 heavy DB Pendlay Rows
1 min Rest
D. 100 V-Ups, 30 sec / 30 sec off – 10 min time CAP
Session 5 – Friday
A. 1 Snatch Pull + 1 Below Knee Hang Squat Snatch x 5 sets, rest as needed
B. 1 Clean Pull + 1 Below Knee Hang Squat Clean x 5 sets, rest as needed
C. Split Jerk – work through 10 good / heavy singles – can start light and build through!
D. 12 min – High Effort
100m Running
50ft SandBag Carry @ 100/150
5 Burpees
50ft SandBag Carry @ 100/150