Wk 1/4 – SW Active – July.20/2026
Session 1 Monday
A. Warm-Up/Prep/Set-Up
B. Every 3 min x 8 sets
Set 1/3/5/7 – Back Squats [7-6-5-5]
Set 2/4/6/8 – 10 Seated High Box Jumps – explode every rep / land as high as possible
C. Every 3 min x 8 sets – High Effort
Set 1 – 200m Running + 15 Wall Balls @ 15/20lbs to 9/10ft
Set 2 – 15/20 cal Bike Erg + 12 Alternating DB Power Snatch @ 35/50lbs
Session 2 Tuesday
A1. Seated OH Barbell Press @ 11×1, 9-10 reps x 3 sets, 1-2 min
A2. Top of Ring Dip Hold, AMSAP x 3 sets, 1-2 min
B1. Barbell Bent Over Rows @ 10×1, 9-10 reps x 3 sets, 1-2 min
B2. Pronated Chinover Bar Hold, AMSAP x 3 sets, 1-2 min
C. 10 min Air Runner / Run – Easy
D. Ski or Echo Bike
20 sets – High Repeatable Effort
30 sec Ski/Echo
30 sec Rest
Session 3 Wednesday
A. 1 Squat Snatch + 1 Below Knee Hang Squat Snatch – work through 8-10 good quality sets – building as it feels good!
B. 1 Squat Clean + 1 Below Knee Hang Squat Clean – work through 8-10 good quality sets – building as it feels good!
C. EMOM x 10 Minutes:
1st – 8-12 DB Bench Press @ 10×1
2nd – 8-12 Toes to Bar
(Into…)
EMOM x 10 Minutes – fast / smooth
8/10 cal Ski Erg
(Into….)
EMOM x 10 Minutes:
1st – 8-12 DB Pendlay Rows @ 10×1
2nd – 30 sec Wall Facing Plate Step-Ups – adjust height appropriately – https://www.youtube.com/watch?v=o8-UWa87o28
Session 4 Thursday
A1. 2 Touch & Go High Hurdles / Turn Around / 2 Touch & Go Hurdles x 5 sets, 10 sec – set-up 2 boxes with dowels
B2. SandBag Clean to Shoulder, 5 fast reps x 5 sets, 90 sec
C. 500ft Walking Lunge For Time – 6 min Time Cap – No Load
D. 3 min – High Effort
5 Left Leg DB Step-Up onto 20/24” Box – 20/35/hand
5 Left Arm DB Hang Clean to OH @ 35/50lbs
5 Right Leg DB Step-Up onto 20/24” Box – 20/35/hand
5 Right Arm DB Hang Clean to OH @ 35/50lbs
– 2 min Rest
3 min – High Effort
400m Rowing
AMRAP Lateral Burpees Over Rower
– 2 min Rest
3 min – High Effort
5 Left Leg DB Step-Up onto 20/24” Box – 20/35/hand
5 Left Arm DB Hang Clean to OH @ 35/50lbs
5 Right Leg DB Step-Up onto 20/24” Box – 20/35/hand
5 Right Arm DB Hang Clean to OH @ 35/50lbs
– 2 min Rest
3 min – High Effort
400m Rowing
AMRAP Lateral Burpees Over Rower
Session 5 Friday
A. For Time
1k Run
5 Wall Walks
21 Toes Through Rings
5 Wall Walks
15 Toes Through Rings
5 Wall Walks
9 Toes Through Rings
B. Strict Press @ 11×1, 5 tough reps x 3 sets, rest as needed
C. Weighted Strict Pronated Grip Pull-Ups @ 21×1, 5 tough reps x 3 sets, rest as needed
D. 3 sets:
10-20 V-Ups fast / unbroken
20-30 sec L arm KB Front Rack hold – heavy
30-45 sec Deadbug
20-30 sec R arm KB Front Rack hold – heavy
1-2 min Rest