SW Active – Jan. 17

Friday – Mixed/AMRAP Short/Long
For Time:
21 cal AirBike
18 cal Ski Erg
15 cal Rowing
12 DB Power Clean @ 35/50/hand
9 Burpees over 20/24” Box
* 7 min time cap
+
Rest 5-10 min
+
2 rounds for time:
60 cal Rowing
100ft Walking Lunges – no loading
25 Left Arm DB Push Jerks @ 35/50
25 Burpees
25 Right Arm DB Push Jerks @ 35/50
* 22 min time cap

SW active Jan. 16

Thursday – SL Int + Erg Flow
A. EMOM x 6 minutes
1st – 6 DB L Leg Reverse Lunge – make it tough
2nd – 6 DB R Leg Reverse Lunge – make it tough
B. 3 sets:
1:30 min Rowing @ 85-90%
1:30 min Rowing @ 75%
2 min rest
1:30 min AirBike @ 85-90%
1:30 min AirBike @ 75%
2 min rest
1:30 min Ski Erg @ 85-90%
1:30 min Ski Erg @ 75%
2 min rest

SW Active – Jan. 15

Wednesday – Sn Tech/Complex + Cj Tech/Complex + Horizontal Int + Ez/Aerobic
A. Hi-Hang Squat Snatch. Above Knee Hang Squat Snatch. Below Knee Hang Squat Snatch 1.1.1 – work through 4 challenging sets
B. Power Clean. Above Knee Hang Squat Clean 1.1 – work through 4 challenging sets
C. EMOM x 10 minutes
1st – 3 Bench Press @ 22×2
2nd – 6 Barbell Bent Over Rows @ 20×1
D. 15 min @ ez
2 min Rowing/Ski Erg/AirBike
5 Hollow Arch Swings
5 L Arm DB Windmill @ mod
5 R Arm DB Windmill @ mod
5 L Arm Hang KB Snatch @ mod
5 R Arm Hang KB Snatch @ mod

SW Active – Jan. 14

Tuesday – Skill + FC/SB + Upper End Work + Core
A. EMOM x 9 minutes
1st – 30 sec DU’s
2nd – 30 sec of HSPU/HS Walk/Wall Walk/HS Hold
3rd – 30 sec of Core Ring Skill – Hang to Inverted/RMU/Skin the Cat/BMU/top of Ring Dip Hold/FLR
B. Teams of 2
For Time:
30 cal AirBike
300ft L Arm Farmer Carry @ 95lbs/145lbs
200ft Front Rack SB Carry @ 100/150lbs
20 cal AirBike
300ft R Arm Farmer Carry @ 95lbs/145lbs
200ft Front Rack SB Carry @ 100/150lbs
10 cal AirBike
C. 15 min AMRAP – teams of 2
25 cal Ski Erg/25 cal Rowing
20 Pushups
15 Strict Pronated Pullups

SW Active – Jan. 13

Wk 3/4 – Jan. 13
Monday – Bsq Ecc + Vertical int + Ez/Aerobic
A. Back Squat @ 40×1, 6-5-4, 3 min
B1. Double KB Push Press @ 40×0, 6-8 reps x 3 sets, 10 sec
B2. Handstand Hold, 20-30 sec x 3 sets, 30 sec – or Double DB OH hold, 20-30 sec x 3 sets, 30 sec
B3. Weighted Rope Climb, 2 reps x 3 sets, 2 min – the goal no legs on way down /scaled – Pronated negatives/Banded Pullups/Strict Pullup
C. 15-20 min @ ez
20 cal Rowing/AirBike/Ski Erg
15 Air Squats
15 Russian KBS @ mod
20 cal Rowing/AirBike/Ski Erg
10 no Push-Up Burpee

Jan. 10

Friday – Mixed/AMRAP Short/Long
3 rounds for time
10 Burpees over 20/24” Box
10 Hang Power Cleans @ 85/135lbs
10 cal Ski Erg
*  9 min time cap
+
Rest 5-10 min
+
5,4,3,2,1 For Time
Double Hang KB Clean to OH @ 16kg/24kg
Burpees
Pullups
* 5 min time cap
+
Rest 5-10
+
5 rounds for time:
300m Rowing
10 Air Squats
6 DB Power Snatch @ 35/50lbs
* 10 min time cap

SW Active – Jan. 9

Thursday – SL Int + Erg Flow
A. 3 rounds:
10 L Arm OH DB Walking Lunge
30 sec rest
10 R Arm OH DB Walking Lunge
30 sec rest
B. 5 min Rowing/Ski Erg/AirBike @ 75%
[2 min rest]
2 sets @ 85-90%
1 min Rowing
1 min rest
1 min AirBike
1 min rest
1 min Ski Erg
1 min rest
[2 min rest]
5 min Rowing/Ski Erg/AirBike @ 75%
[2 min rest]
2 sets @ 85-90%
1 min Rowing
1 min rest
1 min AirBike
1 min rest
1 min Ski Erg
1 min rest
[2 min rest]
5 min Rowing/Ski Erg/AirBike @ 75%

SW Active Jan 8

Wednesday – Sn Tech/Complex + Cj Tech/Complex + Horizontal Int + Ez/Aerobic
A. Halting Snatch Deadlift. Snatch High Pull. Slow Pull Squat Snatch. Snatch Balance 1.1.1 – work through 5 moderate to challenging sets
B. Halting Clean Deadlift. Clean High Pull. Power Clean. Split Jerk 1.1.1.1 – work through 5 moderate to challenging sets
C. Bench Press @ 22×2, 5 tough reps every 2 min x 5 sets
D. Pendlay Rows, 5 tough reps every 90 sec x 6 sets
E. 15-20 min @ ez
500m Rowing/Ski Erg
5 Double Hang KB Power Cleans @ mod
10-16 Alternating Lunges

SW active Jan. 7

Tuesday – Skill + FC/SB + Upper End Work + Core
A. 3 rounds – Skill Pace/NFT
30-50 DU’s/30-60 sec Practice
3-5 HSPU/Pike/HS Hold/Wall Facing
Assisted BMU/RMU/Rope Climb/Kipping Pullup/Hollow Arch Swings/Negatives/Banded Pullups
B. Teams of 2 for time
300ft Sled Push @ moderate
100ft tough Sled Pull with Pulling Rope @ tough

* 5 min cap
C. EMOM x 12 minutes
1st – 40 sec Pushups
2nd – 40 sec Supinated Grip Ring Rows
3rd – 20 sec FLR on Hands
4th – 20 sec Pronated Hang From Pullup Bar
D. 21,15,9 For Time
Hollow Rocks
Sit-Ups

SW Active – Jan 6

Wk 2/4 – Jan. 6
Monday – Bsq Ecc + Vertical int + Ez/Aerobic
A. Back Squat @ 40×1, 8-7,6, 3 min – tough sets
B. Seated Barbell Press @ 11×1, 5 tough reps every 2 min x 5 sets
C. Weighted Strict Pronated Pullups, @21×1, 2-5 tough reps every 2 min x 5 sets
D. 15-20 min @ ez
2:30 min Row/Bike/Ski
100ft Carry [SB/FC/OH]
30 sec Weighted Side Bridge/side