Southwest Strength

Wk 4/4 – April. 22/2024

Monday

A. Warm-Up/Prep

B. 3 Rounds:

45/60 cal Row/Bike Erg / Ski

“Burpee Variation”

3 min Rest

* Round 1 – Easy Effort / 30 No Push-Up Burpee

* Round 2 – Moderate Effort / 25 Burpees – no jump @ top

* Round 3 – Hard Effort / 20 Burpee Box Jumps onto 20/24” Box

*Pick Rower first pick, if needed then bike erg, then ski *only 1 machine for the entire workout*

C. EMOM x 20 minutes

1st – 20-45 sec Double Unders

2nd – 30 sec “Hold” – sandbag hold / farmer hold / double kb front rack Hold

3rd – 20-45 sec Cross Over Single Unders

4th – 30 sec Anti-Rotational Front Bridge

Tuesday

A. Back Squat, work to a challenging set of 2 – if the pan is hot, keep going for a single (only IF depth & positions are sound / consistent)

B. Back Squat, 2 reps @ 85-90% of A x 3 sets, 3 min

C. Bench Press, work to a challenging set of 2 – this would be a day that IF the pan is hot, keep going for a single

D. Bench Press, 2 reps @ 85-90% of C x 3 sets, 2-3 min

E. 15 Rounds For Time:

1 Wall Walk

3 cal Ski Erg

5 V-Ups

Wednesday

A. 1 Power Snatch + 1 Snatch Balance per min x 10 minutes – start @ light – finish higher

B. Every 2 min x 21 sets @ high effort

Set 1 – 60 sec Rowing (good goal 15/20 cals)

Set 2 – 60 sec Bike Erg (good goal 15/20 cals)

Set 3 – 60 sec Ski Erg (good goal 15/20 cals)

Thursday

A. Every 1:30 min x 10 sets

Set 1 – 5-15 Hollow Arch Swings + AMRAP Easy Erg in time remaining

Set 2 – 5-15 Push-Ups + AMRAP Easy Erg in time remaining

B. 5 sets:

2-3 Weighted Strict Pronated Pull-Ups / Pull-Ups / Negative Progression / Banded / Ring Row

–  15-30 sec rest – 

5-10 Kipping HSPU / HS Hold / Wall Walks or Push-Up Progression

– 90 sec rest

*similar or slightly harder than last week!

C. For Time:

Kipping Pull-Ups – 15-12-9

Left Arm DB Push Press @ 35/50lbs – 15-12-9

Toes to Bar – 15-12-9

Right Arm DB Push Press @ 35/50lbs – 15-12-9

Or 

Scaled Version

For Time:

Jumping Pull-Ups – 15-12-9

Left Arm DB Push Press @ tough – 15-12-9

Kipping Leg Raises (eye level the goal) – 15-12-9

Right Arm DB Push Press @ tough – 15-12-9

D1. Weighted Vest FLR on Rings, 30-60 sec x 5 sets, 1 min

D2. Standing Ez Curl BB Bicep Curls or Barbell Bicep Curls, 10-12 reps x 5 sets, 1 min *can share on the Ez Curl bars or use barbell. 

Friday

A. 1 Power Clean + 1 Above Knee Hang Squat Clean x 9 sets, rest as needed – start light / finish tough

B. EMOM x 10 minutes

1st – 6-10 L arm OH KB Walking Lunge – tough

2nd – 6-10 R arm OH KB Walking Lunge – tough

C. Alternating DB RDL, 12 alternating reps x 3 sets, rest as needed

D. Complete until failure:

1 min [100ft Shuttle Run + 10 cal Rowing]

1 min rest

1 min [100ft Shuttle Run + 12 cal Rowing]

1 min rest

1 min [100ft Shuttle Run + 14 cal Rowing]

……etc

*good goal for females – in the round of 18+ cals / good goal for males in the round of 24-26 cals

Wk 3/4 – April. 15/2024

Monday

A. Warm-Up/Prep

B. 5 Rounds:

600m Bike Erg / 300m Ski / 300m Row

10 Alternating Hang DB Power Snatch @ 35/50lbs

10 Lateral Burpees Over DB

– 1 min Rest – 

– Round 1,2,3 – Easy

 -Round 4,5 – Harder

C. 5 sets:

20-30 sec Double Unders

20-30 sec Strict Toes to Rings or Strict Toes to Bar

20-60 sec rest

20-30 sec Cross Over Single Unders

20-30 sec Double OH DB or KB Hold

20-60 sec rest

Tuesday

A. Back Squat, work to a challenging set of 3

B. Back Squat, 3 reps @ 85-90% of A x 3 sets, 3 min

C. Bench Press, work to a challenging set of 4

D. Bench Press, 4 reps @ 85-90% of C x 3 sets, 2-3 min

E. 2 Rounds For Time:

18/25 cal Rowing / Bike or Ski

30 L arm DB Row @ 35/50lbs

18/25 cal Rowing / Bike or Ski

30 R arm DB Row @ 35/50lbs

Wednesday

A. 1 Snatch Pull + 1 Above Knee Hang Squat Snatch per min x 10 minutes – start light – finish higher

B. Every 2 min x 18 sets @ high effort

Set 1 – 60 sec Rowing (good goal 15/20 cals)

Set 2 – 60 sec Bike Erg (good goal 15/20 cals)

Set 3 – 60 sec Ski Erg (good goal 15/20 cals)

*another good goal is holding your 30 sec pace , now for 60 sec because you get 60 sec rest this week!

C. Side lying Leg Raises, 10-15/leg x 2-3 sets, rest as needed – https://www.youtube.com/watch?v=DA4FVJH2PnU

Thursday

A. 10 min – Easy

5/7 cal Erg

10 Hollow Arch Swings

5/7 cal Erg

10 Kipping Knee Raises / Toes to Bar / Leg Raises / Toes to Rings

B. 5 sets:

2-3 Weighted Strict Pronated Pull-Ups / Pull-Ups / Negative Progression / Banded / Ring Row

–  15-30 sec rest – 

5-10 Kipping HSPU / HS Hold / Wall Walks or Push-Up Progression

– 90 sec rest

C. 3 Rounds For Time:

15 DB Push Press @ 35/50lbs/hand

20 V-Ups

D1. Flat DB Bench Press , 10 tough reps x 5 sets, 1 min

D2. Seated DB Hammer Curls, @ 20×0, 8-10 reps x 5 sets, 1 min

Friday

A. 1 Power Clean + 1 Below Knee Hang Power Clean x 9 sets, rest as needed – start light / finish tough

C. EMOM x 8 minutes

1st – 5 L Leg Barbell Reverse Lunge

2nd – 5 R Leg Barbell Reverse Lunge

D. Alternating DB RDL, 16 alternating reps x 3 sets, rest as needed

E. 5 Rounds For Time:

100ft SandBag Carry @ 100/150lbs

10 Wall Balls @ 15/20lbs to 9/10ft

10 Burpees over 20/24” Box

Wk 2/4 – April. 8/2024

Monday

A. Warm-Up/Prep

B. 6 Rounds:

10/15 cal Row / Ski or Bike Erg

10 KBS @ 35/53lbs

10/15 cal Row / Ski or Bike Erg

10 Jumping Switch Lunges

– 1 min Rest – 

* Rounds 1,2,3,4 – Easy to Moderate

* Round 5,6 – Hard!

C. 4 sets:

20-30 sec L arm OH KB Hold

20-30 sec Double Unders

20-30 sec rest

20-30 sec R arm OH KB Hold

20-30 sec Cross Over Single Unders

20-30 sec rest

Tuesday

A. Back Squat, work to a challenging set of 4

B. Back Squat, 4 reps @85-90% of A x 3 sets, 3 min

C. Bench Press, work to a challenging set of 6

D. Bench Press, 6 reps @ 85-90% of C x 3 sets, 2-3 min

E. 10———>1 For Time

Burpees 

Kipping Pull-Up

Or

“Scale”

10——-> For Time

Burpees

Pendlay Row @ 55/75lbs

Wednesday

A. 1 Power Snatch + 1 Above Knee Hang Squat Snatch x 9 sets, rest as needed – 3 light / 3 moderate / 3 tougher

B. EMOM x 30 minutes @ high effort

1st – 30 sec Rowing

2nd – 30 sec Bike Erg

3rd – 30 sec Ski Erg

C. Side lying Leg Raises, 10-15/leg x 2-3 sets, rest as needed – https://www.youtube.com/watch?v=DA4FVJH2PnU

Thursday

A1. Hollow Arch Swings, 10-15 reps x 2 sets, 10-20 sec

A2. Strict Knees to Elbow / Chest, 5-10 reps x 2 sets, 10-20 sec

A3. Handstand Hold Against Wall, 15-30 sec x 2 sets, 10-20 sec

B. EMOM x 10 minutes

1st – Kipping Pull-Up Practice (coach will prescribe drill)

2nd – HSPU Practice (coach will prescribe drill)

C. For Time:

20 Toes to Bar

20 Dual Hang KB Clean to OH @ 20/35/hand

20 V-Ups

20 Dual Hang KB Snatch @ 20/35/hand

D1. Flat DB Bench Press, 12 tough reps x 4 sets, 1 min

D2. Seated DB Hammer Curls @ 20×0, 10-15 reps x 4 sets, 1 min

Friday

A. 1.1.1 Power Clean Cluster x 9 sets, rest as needed

B Back Rack Reverse Lunges, 10 alternating reps x 2 sets, rest as needed – from a rack

C. Alternating DB RDL, 20 alternating reps x 2 sets, rest as needed

D. 30-20-10 For Time

Rowing Cals

Wall Balls @ 15/20lbs to 9/10ft

Wk 1/4 – April. 1/2024

Monday

A. Warm-Up/Prep/Set-Up

B. 3 Rounds

15/20 cal Row or Ski Erg

12 Jumping Switch Lunges

8 Burpees

– No Rest – 

* Round 1,2 – Easy

* Round 3 – Full Throttle / Hard

C. 3 sets:

20-30 sec Hollow Hold

20-30 sec Double Unders

20-30 sec rest

20-30 sec Hollow Hold

20-30 sec Cross Over Single Unders

20-30 sec rest

D. 3 Rounds:

15/20 cal Row or Ski Erg

12 KBS @ 35/53lbs

8 Burpees

– No Rest – 

* Round 1,2 – Easy

* Round 3 – Full Throttle / Hard

E. *IF TIME – For Time – Accumulated 5 min Front Bridge / Every Break 10 Alternating DB Power Snatch @ 35/50lbs * 10 min Time Cap

Tuesday

A. Back Squat, work to a challenging set of 5

B. Back Squat, 5 reps @ 85-90% of A x 3 sets, 2-3 min

C. Bench Press, work to a challenging set of 8

D. Bench Press, 8 reps @ 85-90% of C x 3 sets, 2-3 min

E. 5 Rounds For Time:

7/9 cal Row/Ski

15 L arm DB Row @ 35/50lbs

7/9 cal Row/Ski

15 R arm DB Row @ 35/50lbs

Wednesday 

A. 1 Power Snatch + 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch x 9 sets rest as needed – 3 light / 3 moderate / 3 tougher

B. EMOM x 24 minutes @ high effort [We Will Be Increasing Volume Here Weekly]

1st – 30 sec Rowing

2nd – 30 sec Bike Erg

3rd – 30 sec Ski Erg

C. Side lying Leg Raises, 10-15/leg x 2-3 sets, rest as needed – https://www.youtube.com/watch?v=DA4FVJH2PnU

Thursday

A1. Hollow Arch Swing, 10 reps x 2 sets, 10-20 sec

A2. Hollow Rocks, 10-15 reps x 2 sets, 10-20 sec

A3. Wall Facing HS Hold, 15-30 sec x 2 sets, 10-20 sec

B. EMOM x 10 minutes

1st – Kipping Pull-Up Practice (coach will prescribe drill/reps)

2nd – HSPU Practice (coach will prescribe drill/reps)

C. For Time:

45 cal Row or Ski Erg

21 DB Push Press @ 35/50lbs/hand

15 V-Ups

9 Burpees

E1. Flat DB Bench Press, 15 tough reps x 3 sets, 1-2 min

E2. Seated Alternating DB Bicep Curls, 16-20 alternating reps x 3 sets, 1-2 min

Friday 

A. 1 Power Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk x 9 sets, rest a needed – 3 light / 3 moderate / 3 harder

B. Front Rack Reverse Lunges, 10 alternating reps x 2 sets, rest a needed – from a rack

C1. RNT Single Leg Deadlifts, 12-15/leg x 2 sets, 30 sec b/t legs – Moderate DBs/hand

C2. FLR on Rings, 1 min Accumulated x 2 sets, 90-120 sec

D. 21-15-9 For Time:

Echo Bike Cals

Deadlifts @ 105/155lbs

Corrigals are gone to Mexico!

Throwback picture to the last time the Corrigals were in Mexico. Layton was 11 months old and wells was in moms tummy 🤣

Wk 4/4 – Mar. 25/2024
Monday
A. 1 Below Knee Hang Squat Snatch + 1 OHS per min x 10 minutes – start light and finisher heavier
B. 1 Below Knee Hang Squat Clean + 1 Split Jerk per min x 10 minutes – start light & finish heavier
C1. DB Push Press @ 10×1, 6-9 tough reps x 3-5 sets, rest as needed
C2. Toes to Bar / Knee Raises / Toes to Rings, 3-10 reps x 3-5 sets rest as needed
D. 5 Rounds For Max Reps – Score is total V-Ups
1 min [10 Burpees + AMRAP V-Ups in time remaining]
1 min rest

Tuesday
A. Back Squat 3-3-3, 3 min – tough sets / good positions / build from last week
B. Barbell Romanian Deadlift @ 20×1, 8 tough reps x 3 sets, 3 min – tough sets / good positions
C. Medium Grip Bench Press @ 20×1, 3-3-2-2-2, 2-3 min – if feeling HOT, go for a PR for 1
D. 10 Rounds For Time:
10 Alternating Step-Up onto 20/24” Box
10 KBS @ 16/24kg

Wednesday
A. Warm-Up/Prep
B. 5 Rounds For Time [Working in a 90 sec on / 60 sec off format]
15/20 cal Row / Ski or Bike Erg
15 Kipping Knee Raises
3 Wall Walks
C1. Flat DB Bench Press @ 20×1, 6-9 reps x 4-5 sets, rest as needed
C2. Ring Row Bicep Curls @ 20×1, 6-12 reps x 4-5 sets, rest as needed

Thursday
A. Snatch Balance, 1 rep every 30 sec x 10 minutes – from a rack or floor (if light)
B. Split Jerk – work to a tougher single from a rack (coaches coach hard here , prescribe appropriate)
*again tough single WILL not apply to everyone, but will apply to some. If technical learning is happening, do more reps / lots of sets
C. 2 Rounds For Time – Teams of 2 1 partner rest / 1 partner work]
1,000m rowing
1,000m ski erg
*20 min time cap

Friday
*Closed

Wk 3/4 – March. 18/2024

Monday

You can have clients choose their skills or prescribe appropriate reps /goals for gymnastics.

A1. 1 Snatch Pull + 1 Below Knee Hang Power Snatch + 1 OHS x 5-7 sets, rest as needed

A2. Gymnastic Skill Practice (HSPU/Pushup/TTB/PullupRC x 5-7 sets, rest as needed

B1. 1 Clean Pull + 1 Below Knee Hang Power Clean + 1 Split Jerk x 5-7 sets, rest as needed

B2. Gymnastic Skill Practice (HSPU/Pushup/TTB/PullupRC x 5-7 sets, rest as needed

C. 3-5 sets:

8-12 DB Push Press @ 10×1

8-12 tough Ring Row @ 20×1

2 min rest

D. KB Horn Bicep Curls @ 20×0, 15-20 reps (explode your arms is the goal) x 2 sets, 2 min – https://www.youtube.com/watch?v=YzTfq9VaQKs

Tuesday

A. Back Squat, 4-4-4, 3 min – tough sets / good positions

B. Barbell Romanian Deadlift @ 20×1, 10 tough reps x 3 sets, 3 min – tough sets / good positions / building from last week

C. Medium Grip Bench press @ 20×1, 4-4-3-3-3, 2-3 min – all tough sets

D. 4 Rounds For Bike Erg or Row Cals

2 min [12 DB Step-Over 20/24” Box @ 25/40/hand + AMRAP Bike/Row Cals]

1 min rest

Wednesday

A. Warm-Up/Prep

B. For Time [Working in a 60 sec on / 60 sec off format]

50 cal Ski Erg or Row (Ski first pick)

50 Anchored Sit-Ups

50 Double Hang KB Clean to OH @ 20/35/hand

50 Burpees – no jump @ top

* 25 min tme cap

C1. Flat DB Bench Press @ 20×0, 8-12 reps x 3-5 sets, rest as needed

C2. Seated DB Hammer Curls @ 20×0, 8-12 reps x 3-5 sets rest as needed

Thursday

A. Snatch Balance, 2-3 reps per min x 10 minutes

B. Split Jerk, 2 reps per min x 10 minutes – 5 min @ Moderate – then add 0-10lbs per set to finish at a heavy double @ the end of the EMOM

C. 3 sets:

4 Alternating Turkish Get Up

6 tough /heavy Goblet Squat

2 min rest

D. Teams of 2 – For Time – 100 cal Echo Bike * 10 min Time Cap [1 person works / 1 person rests]

Friday

A. Warm-Up/Prep/Say Prayers/Question Life Choices / Kiss Your Momma

B. 3 Rounds:

120 sec Rowing

60 sec @ 5/10

60 sec @ 9/10

60 sec rest

120 sec Bike Erg

60 sec @ 5/10

60 sec @ 9/10

60 sec rest

120 sec Ski Erg

60 sec @ 5/10

60 sec @ 9/10

60 sec rest

120 sec Echo Bike

60 sec @ 5/10

60 sec @ 9/10

60 sec rest

C1. Seated Barbell Press @ 10×1, 5-7 reps x 5 sets, 1-2 min

C2. Kipping Gymnastic Skill [TTB/Pull-Up] x 5 sets, 1-2 min

Wk 2/4 – Mar. 11/2024

Monday

A1. 1 Snatch Pull to Hold in Ext (exaggerate on toes) + 2 Above Knee Hang Squat Snatch x 7 sets, 60-90 sec  (no elbow bend on the extension) – start light & build to heavy *do this one right – > https://www.youtube.com/watch?v=73ZU1r4TyqY

A2. Rope Climb/TTB/HSPU/Push-Up/DU’s Practice x 7 sets, 60-90 sec *super set Sn/Gym

B1. 1 Clean Pull to Hold in Ext (exaggerate on toes) + 1 Above Knee Hang Squat Clean + 1 Split Jerk x 7 sets, 60-90 sec – start & building to heavy

B2. Rope Climb/TTB/HSPU/Push-Up/DU’s Practice x 7 sets, 60-90 sec – different gymnastic skill then A2. 

C. EMOM x 16-20 minutes

1st – 6-9 Left Arm Half-Kneeling Arnold Press @ 20×0 – https://www.youtube.com/watch?v=V7oyQrIvF0M

2nd – 6-9 Left Arm Hand Supported DB Row @ 20×1 – https://www.youtube.com/watch?v=Qi5W_9e4Q8M

3rd – 6-9 Right Arm Half-Kneeling Arnold Press @ 20×0

4th – 6-9 Right Arm Hand Supported DB Row @ 20×1

D. KB Horn Bicep Curls @ 20×0, 15-20 reps (explode your arms is the goal) x 2 sets, 2 min – https://www.youtube.com/watch?v=YzTfq9VaQKs

Tuesday

A. Back Squat, 5-5-5, 3 min – tough sets / good positions

B. Barbell Romanian Deadlift @ 20×1, 12 tough reps x 3 sets, 3 min – tough sets / from a rack / good positions

C. Medium Grip Bench Press @ 20×1, 5-5-4-4-4, 2-3 min b/t – all tough sets

D. 3 Rounds For Time:

5 Left SandBag Clean to Shoulder @ 100/150

20 Left Leg Reverse Lunge

5 Right SandBag Clean to Shoulder @ 100/150

20 Right Leg Reverse Lunge

Wednesday

A. Warm-Up/Prep

B. For Time [Working in a 30 sec on / 30 sec off format]

100 cal Row / Bike Erg / Ski Erg

80 Air Squats

60 Alternating Hang DB Power Snatch @ 35/50lbs

40 Kipping Knee Raises (knees past hip)

20 Burpees – no jump @ top

*30 min Time Cap

C1. Flat DB Bench Press @ 20×0, 10-12 reps x 3 sets, 1-2 min

C2. Seated DB Hammer Curls @ 20×0, 10-12 reps x 3 sets, 1-2 min

Thursday

A. Snatch Balance, 3-2-1-3-2-1-  1 min – 3s @ light / 2s slight heavier, 1s slight heavier *if you cant increase weight, just do 1-3 reps x 6 sets / otherwise run this like waves, do 3 @ light / 2 @ mod, 1 @ heavier, then back down in weight for 3 reps @ light, etc

B. Split Jerk EMOM x 12 minutes

4 min – 4 reps @ Light

4 min – 3 reps @ Moderate

4 min – 2 reps @ Harder

C1.  4 Alternating Turkish Get Up x 3-5 sets, rest as needed

C2. Goblet Squat @ 42×1, 6-9 tough rep @ tempo x 3-5 sets rest as needed

D. 5 Rounds For Max Reps

1 min [8 DB Thrusters @ 20/35/hand + AMRAP Echo Bike in time remaining

1 min rest

*if short on bikes for everyone, partner up – 1 person is working on the min, then on that person rest person 2 goes

Friday

A. Warm-Up/Prep/Say Prayers/Question Life Choices / Kiss Your Momma

B. 5 Rounds

90 sec Rowing

45 sec @ 5/10

45 sec @ 9/10

30 sec Rest

90 sec Bike Erg

45 sec @ 5/10

45 sec @ 9/10

30 sec Rest

90 sec Ski Erg

45 sec @ 5/10

45 sec @ 9/10

30 sec Rest

90 sec Echo Bike

45 sec @ 5/10

45 sec @ 9/10

30 sec Rest

C1. Seated Barbell Press @ 10×1, 6-9 reps x 5 sets, 1-2 min

C2. Kipping Gymnastic Skill [TTB/Pull-Up] x 5 sets, 1-2 min

Wk 1/4 – Mar. 4/2024
Monday
A1. 1 Power Snatch + 1 Below Knee Hang Squat Snatch x 7 sets, 60-90 sec – start light and build to heavy
A2. Rope Climb/TTB/HSPU/Push-Up/DU’s Practice x 7 sets, 60-90 sec *super set Sn/Gym
B1. 2 Power Clean + 1 Front Squat + 1 Split tJerk x 7 sets, 60-90 sec – start light and build to heavy – reset b/t reps off the floor
B2. Rope Climb/TTB?/HSPU/Push-Up/DU’s Practice x 7 sets, 60-90 sec *super CJ/Gym
C. EMOM x 16-20 minutes
1st – 7-10 L arm DB Split Stance OH DB Press @ 11×1
2nd – 7-10 L arm Hand Supported DB Row @ 20×1 – https://www.youtube.com/watch?v=Qi5W_9e4Q8M

3rd – 7-10 R arm B Split Stance OH DB Press @ 11×1
4th – 7-10 R arm Hand Supported DB Row @ 20×1
D. Seated DB Reverse Bicep Curls @ 20×0, 12-15 reps x 2 sets 2 min – https://www.youtube.com/watch?v=qdR9wZ9fqOE

Tuesday
A. Back Squat 6-6-6, 3 min – 3 tough sets / good positions
B. Barbell Romanian Deadlift @ 20×1, 15 tough reps x 3 sets, 3 min – 3 tough sets / from a rack / good positions
C. Medium Grip Bench Press @ 20×1, 6-6-5-5-5, 2-3 min – all tough sets
D. 5 Rounds For Time:
15/20 cal Rowing / Ski Erg / Bike Erg
5 SandBag Clean Over Shoulder @ 100/150lbs
*12 min time cap

Wednesday
A. Warm-Up/Prep
B. For Time [Working in a 30 sec on / 30 sec off format]
100 Alternating Step-Up onto 20/24” Box
60 Kipping Knee Raises [Knees Past Hip]
40 cal Rowing/Bike Erg / Ski Erg
10 Alternating Turkish Get Up @ 20/35lbs [10 total – 5 / arm]
C1. Seated DB Arnold Press @ 20×0, 10-12 reps x 3 sets, 1-2 min
C2. Seated DB Hammer Curls @ 20×0, 10-12 reps x 3 sets, 1-2 min

Thursday
A. Snatch Balance, 3 reps x 5 sets, rest as needed – all good quality reps – goal is to get comfy in the bottom of your OHS / Receiving Snatch position!
B. Split Jerks, 2 reps per min x 15 minutes – 5 min @ Light / 5 min @ Moderate / 5 min @ Harder
C1. Goblet Squat @ 20×1, 10 heavy / tough reps x 5 sets, 1-1:30 min
C2. SandBag Deadlifts, 10 tough reps x 5 sets, 1-1:30min
D. 2 Rounds For Time:
10/15 cal Row/Bike Erg
25 L Leg Rear Elevated Split Squat
10/15 cal Row/Bike Erg
25 R Leg Rear Elevated Split Squat

Friday
A. Warm-Up/Prep/Say Prayers/Question Life Choices / Kiss Your Momma
B. 5 Rounds:
60 sec Rowing:
30 sec @ 5/10
30 sec @ 9/10
30 sec Rest
60 sec Bike Erg
30 sec @ 5/10
30 sec @ 9/10
30 sec Rest
60 sec Ski Erg
30 sec @ 5/10
30 sec @ 9/10
30 sec Rest
60 sec Echo Bike
30 sec @ 5/10
30 sec @ 9/10
30 sec Rest
C1. Seated Barbell Press @ 10×1, 8-10 reps x 5 sets, 1-2 min
C2. Kipping Gymnastic Skill [TTB/Pull-Up] x 5 sets, 1-2 min

Wk 4/4 – Feb. 26/2024
Monday
A. Every 2 min x 10 sets – fast / consistent
8/10 cal Rowing/Ski/Bike Erg + 2 Above Knee Hang Squat Snatch – building
B. EMOM x 10 minutes @ high effort
1st – 20 sec Toes to Bar
2nd – 5 Push Jerks – start @ moderate + 0-10lbs per set – from the floor
C. Close Grip Bench Press @ 20×1, 6-8 tough reps x 5 sets, 2-3 min
D. Pendlay Row @ 11×0, 8-10 tough reps x 3 sets, 2-3 min 

Tuesday
A. EMOM x 10 minutes
1st – 6-9 L arm OH DB Walking Lunge @ Moderate / Tough
2nd – 6-9 R arm OH DB Walking Lunge @ Moderate / Tough
B. Double Overhand No Hook Grip Deadlift @ 11×1, 1 rep every 45 sec x 15 reps @ 70-80% of 1RM – add if feeling easy
C. 5 Rounds For Time:
10 L arm DB Hang Clean to OH @ 35/50lbs
8/10 cal Echo Bike
10 R arm DB Hang Clean to OH @ 35/50lbs
8/10 cal Echo Bike
*20 min Time Cap

Wednesday
A. Every 3 min x 5 sets – fast
250m Row or Ski / 500m Bike Erg + 2 Wall Walks + 2 Squat Cleans – singles – start @ Moderate + 0-10lbs per set 
B1. 1 Hi-Hang Squat Snatch + 2 Snatch Balance x 7 sets, rest as needed
B2. L-Sit Progression, 10-15 sec x 7 sets, rest as needed
C. EMOM x 12 minutes
1st – 30-45 sec heavy SandBag Hold
2nd – 30-45 sec FLR on Rings
3rd – 30-45 sec Anchored Reverse Crunches

Thursday
A1. 25ft Sled Pull with pulling Rope x 10 sets, rest as needed
A2. Strict Press @ 11×1, 2-3 tough reps x 10 sets, rest as needed – from a rack
B. 10 Rounds For Time:
15/20 cal Rowing
10 x 50ft Shuttle Run

Friday
A. Warm-Up/Prep
B. 24.1 – will provide more detail once its announced on thursday!
C. Single Leg Cross Under Banded Lunge, 12-15/leg x 3 sets, rest as needed
D. 2-4 Alternating Touch and Go SandBag Skill work x 5 sets, rest as needed

Wk 3/4 – Feb. 19/2024
Monday – Open Gym
A. 2-3 Rounds – Easy
1,000m Bike Erg
100ft Walking Lunges – no load
B. Double Overhand No Hook Grip Deadlift @ 11×1, 3 reps per min x 6 minutes – all @ 65-80% of 1RM
C. 5 sets @ high effort
10 cal Rowing
10 KBS @ 35/53lbs – overhead
10 Wall Balls @ 15/20lbs to 10/10ft
10 Burpees – no jump @ top
2 min rest
*mix and match work order per set

Tuesday
A. 2 Above Knee Hang Squat Snatch every 60-90 sec x 10 sets
B. 5 sets – fast
10 cal Rowing/Ski Erg
10 V-Ups
10 Push Jerks @ 75/115lbs
1 min rest
C. Close Grip Bench Press @ 20×1, 6 tough reps x 5 sets, 2-3 min
D. Pendlay Rows @ 40×1, 4 reps per min x 6 minutes

Wednesday
A1. Sled Pull with Pulling Rope, 25ft tough x 6 sets, rest as needed – heavier than previous weeks 
A2. Strict Press @ 11×1, 3-4 reps x 6 sets, rest as needed
B. 10 Rounds For Time:
10 cal Bike/Row
10 Alternating Step-Up onto 20/24” Box
100ft SandBag Carry @ 100/150lbs

Thursday
A. 1 Above Knee Hang Squat Clean + 1 Split Jerk every 60-90 sec x 10 sets – building
B. EMOM x 10 minutes @ high effort
1st – 2 Above Knee Hang Squat Snatch + 2 OHS @ tough
2nd – 5-10 Kipping Pull-Ups (negatives/hollow arch swings, etc)
C. EMOM x 10 minutes
1st – 10-15 sec L-Sit Progression 
2nd – 10 tough DB RDL @ 20×0
D. GHD Sit-Up, 5-10 reps x 3 sets, rest as needed or Anchored Reverse Crunch, 15-20 reps x 3 sets, rest as needed

Friday
A. Warm-Up/Prep
B. 18.1 – 20 min AMRAP
8 Toes to Bar
10 Hang DB Power Clean to OH @ 35/50lbs (5/arm)
12/14 cal Rowing
C. RNT DB Reverse Lunge, 10/leg x 3 sets, rest as needed
D. Russian KBS, 10 tough reps x 5 sets, 1 min – go heavier than you have!