SW Active – Oct. 3/2022

Wk 3/4 – Oct. 2/2022
Monday
A. Warm-Up/Prep
B. 1 Round:
400m Running @ Easy
1 min Recovery
60/75 cal Rowing @ high effort
1 min Recovery
400m Running @ Easy
1 min Recovery
60/75 cal Echo Bike [4 min cap]
1 min Recovery
400m Running @ Easy
1 min Recovery
60/75 cal Bike Erg @ high effort
1 min Recovery
400m Running @ Easy
1 min Recovery
60/75 cal Ski Erg @ high effort
B. Single Leg Wall Assisted DB RDL EMOM x 10 minutes
1st – 5-7 L Leg @ 40×0
2nd – 5-7 R Leg @ 40×0

Tuesday
A1. Overhead Squat, 3 reps x 5 sets, 1 min
A2. Pullup work x 5 sets, 1 min
B1. Front Squat, 3 reps x 5 sets, 1 min
B2. Ring Dips (weighted / unweighted) / Push-Ups / FLR x 5 sets, 1 min
C. 20 min @ 85-90%
500m Bike Erg
10 Burpees
500m Bike Erg
15 KBS @ 16/24kg – overhead

Wednesday
A1. Farmer Carry, 50ft tough x 5 sets, 10 sec
A2. Sled Push, 100f tough x 5 sets, 2 min – (30ish sec)
B. 4 Rounds for Max Reps
2 min [100ft shuttle run (50ftx2) + 10 cal Ski Erg + 15 Air Squats + AMRAP Box Jumps onto 20/24” Box]
1 min Recovery
C. 4 Rounds for Max Reps
2 min [25ft Walking Lunges – no load + 5 Burpees + 25ft Walking Lunges – no load + 5 Burpees + AMRAP Ski Erg in time remaining]
1 min Recovery

Thursday
A. Push Press @ 11×1, work to a challenging set of 4
B. 3 Rounds
Kipping Pullups / Hollow Arch Swings
25ft tough Sled Pull with Pulling Rope
60-90 sec rest
Wall Walk/HSPU
25ft tough Sled Pull with Pulling Rope
60-90 sec rest
C. 10 min @ Easy
6 cal Row/Bike Erg
20-30 sec Double Under
10-16 Alternating Single Leg Leg Raises from Dip Bar

Friday
A. Deadlift, work to a challenging touch and go 6
B. 10 Rounds For Time
5 cal Ski Erg
5 Box Jump Overs @ 20/24” Box
100ft Farmer Carry @ 24/32kg
C. EMOM x 10 minutes
1st – 30 sec weighted FLR on Rings
2nd – 5-10 Strict Knees to Elbow

Improve your productivity at work through fitness

If your job is physically demanding, it certainly goes without saying that increased fitness will make your job easier.

But even if you sit at a desk all day, there’s a boatload of evidence that suggests a connection between exercise and productivity at work, namely through helping you be more alert.

When you workout, you essentially increase the blood flow to your brain. This helps increase your awareness and alertness, as well as improve your energy levels.

On top of this, there’s evidence working out also leads to improved concentration, a sharper memory, faster learning, enhanced creativity, and lower stress, all of which seem like helpful benefits to improve performance in various jobs and careers. 

There’s even evidence that working out helps improve interpersonal interactions with colleagues, namely because you’re in a better mood from the workout, and thus less likely to react in ways you might regret later. 

Here are a some interesting studies that examined this very phenomenon:

Office Gyms for the Win:

A study done at Leeds Metropolitan University (https://www.researchgate.net/publication/235275530_Exercising_at_work_and_self-reported_work_performance) looked at the affect of exercise among office workers who had access to a company gym at work. 

The study looked at more than 200 employees from different companies. They discovered on the days the employees went to the gym during the day at work, they managed their time at work more effectively, were more productive and had better interactions with colleagues. And at the end of the day, they returned home happier.

Concentration, productivity and motivation:

A similar study from Briston University (https://www.emeraldinsight.com/doi/abs/10.1108/17538350810926534) looked at 200 people for three different companies. On the days the employees worked out, their concentration scores improved by a fairly significant 21 percent. 

Not only that, they saw a 22 percent improvement in finishing their work on time, a 25 percent improvement for working without unscheduled breaks, and on average they felt 41 percent more motivated to work.

Memory:

A University of British Columbia study (https://news.ubc.ca/2014/02/06/how-exercise-can-boost-brain-power/) discovered regular exercise that gets your heart rate up tends to increase the size of the hippocampus, which is the part of the brain that affects verbal memory and learning. The ultimate theory here is that exercise might be able to help fend off dementia, which obviously will keep you in the workplace longer. 

Mood:

This 2016 study published in the Arabian Journal of Business and Management Review (https://www.omicsonline.org/open-access/the-relationship-between-physical-exercise-and-job-performance-themediating-effects-of-subjective-health-and-good-mood-2223-5833-1000269.pdf) discovered that participants who exercised not only felt more productive at work, they also felt healthier and their mood was higher. 

Their recommendation was for business owners and managers to encourage all their employees to exercise. Not surprising is the fact that it is becoming more and more prevalent for businesses to help subsidize various fitness programs for employees.

Need help? Click the link here – > APPLY NOW to work with one of our professional coaches today!

SW Active. Wk of Sept. 26

Wk 2/4. Sept. 26/2022
Monday
A. Warm-Up/Prep
B. 2 Rounds:
200m Running @ Easy
25/35 cal Rowing @ 9/10 effort
1 min rest
200m Running @ Easy
25/35 cal Echo Bike @ 9/10 effort
1 min rest
200m Running @ Easy
25/35 cal Bike Erg Bike @ 9/10 effort
1 min rest
200m Running @ Easy
25/35 cal Ski Erg @ 9/10 effort
1 min rest
B. Banded Sidling Clam Shells with Side Plank @ 11×1, 10 reps per side x 3 sets, 30-60 sec b/t sides – https://www.youtube.com/watch?v=kSzXgPAJHa0
C. Single Leg Wall Assisted DB RDL @ 40×0, 8-10/leg x 3 sets, 30-60 sec b/t legs

Tuesday
A1. Overhead Squat, 4 reps x 4 sets, 1 min – moderate to tough
A2. Pullup work x 4 sets, 1 min
B1. Front Squat, 4 reps x 4 sets, 1 min
B2. Ring Dips (weighted / unweighted) / Push-Ups / FLR x 4 sets, 1 min
C. 20 min @ 85-90%
25 Wall Balls @ 15/20lbs to 9/10ft
25 Box Jump Overs @ 20/24” Box
25 Anchored or Unanchored Sit-Ups
25 cal Rowing

Wednesday
A. Farmer Carry with Handles, 50ft tough x 5 sets, rest as needed
B1. 4 Alternating Turkish Get Up x 3 sets, 10-30 sec
B2. Heavy Carry [OH DB Carry / Mixed Carry / SandBag Carry, 50-150ft x 3 sets 2-3 min – coach will prescribe appropriate
C. 5 Rounds For Max Reps
1 min [100ft Shuttle Run (25ftx4) + 10 Air Squats + AMRAP Power Clean @ 85/135lbs in time remaining]
1 min rest
D. 5 Rounds For Max Reps
1 min [100ft Shuttle Run (25ftx4) + 10 Deadlifts @ 85/135lbs + AMRAP Lateral Burpees over Bar]
1 min rest

Thursday
A. Push Press @ 11×1, work to a challenging set of 6
B. 5 Rounds:
3-5 Wall Walks
50ft heavy ass sled pull with pulling rope
2 min rest
C1. Kipping Pullup practice /pullup work / ring row x 3 sets, 1 min
C2. Double Under, 1 min of work / practice x 3 sets, 1 min
C3. HSPU/HS Hold/HS Walk/Wall Walk/TeddyBear/ Pike Work x 3 sets, 1 min
D1. Seated DB Lateral Raises @ 20×1, 8-10 reps x 3 sets, 1 min
D2. Seated DB Bent Over Reverse Flys, 8-10 reps x 3 sets, 1 min

Friday
A. Deadlift, work to a challenging touch and go 8
B. For Time:
20 DB Step-Over 20/24” Box @ 20/35/hand
10 Devils Press @ 20/35/hand
50 cal Ski Erg
10 Devils Press @ 20/35/hand
20 DB Step-Over 20/24” Box @ 20/35/hand
C1. Strict Knees to Elbow, 6-12 reps x 5 sets, rest as needed
C2. 30 sec Sorenson Hold on GHD / 5 Barbell Good Mornings x 5 sets, rest as needed

Sw Active – Wk of. Sept. 19

Wk 1/4 – Sept. 19/2022
Monday
A. Warm-Up/Prep
B. 3 Rounds:
200m Running – Easy
30 sec rest
15/20 cal Rowing @ 9/10 effort
30 sec rest
200m Running – Easy
30 sec rest
15/20 cal Echo Bike @ 9/10 effort
30 sec rest
200m Running – Easy
30 sec rest
15/20 cal Bike Erg @ 9/10
30 sec rest
200m Running – Easy
30 sec rest
15/20 cal Ski Erg @ 9/10
30 sec rest
B. Banded Sidling Clam Shells with Side Plank @ 11×1, 10 reps per side x 3 sets, 30-60 sec b/t sides – https://www.youtube.com/watch?v=kSzXgPAJHa0

C. Single Leg Wall Assisted DB RDL @ 40×0, 10/leg x 3 sets, 30-60 sec b/t legs

Tuesday 
A1. OHS, 5 reps x 3 sets, 1 min – moderate to challenging
A2. Pullup Work x 3 sets, 1 min
B1. Front Squat, 5 reps x 3 sets, 1 min – moderate to challenging
B2. Ring Dips (weighted / unweighted) / Push-Ups / FLR x 3 sets, 1 min
C. 20 min @ 85-90%
10 cal Rowing
3 Wall Walks
5 Double KB Hang Power Cleans @ 16/24kg/hand
10 cal Rowing
2 Rope Climbs to top
5 Double KB Push Jerks @ 16/24kg/hand

Wednesday
A. Farmer Carry with Handles, 100ft TOUGH x 5 sets, 2-3 min b/t
B1. Left Arm DB Windmill, 5 reps x 3 sets, 30 sec
B2. Left Arm KB Front Rack Carry, 100ft x 3 sets, 30 sec
B3. Right Arm DB Windmill, 5 reps x 3 sets, 30 sec
B4. Right Arm KB Front Rack Carry, 100ft x 3 sets, 30 sec
C. 2 Rounds for Max Reps
3 min [1,000m Bike Erg + AMRAP Weighted Vest Alternating Step-ups onto 20/24” Box]
1 min Recovery
D. 2 Rounds for Max Reps
3 min [500m Ski Erg + AMRAP KBS @ 24/32kg – overhead]
1 min Recovery

Thursday
A. Push Press @ 11×1, work to a challenging set of 8 – one tough set
B. 5 Rounds:
1 min FLR on Rings – aim for unbroken
100ft tough Sled Pull with Pulling Rope *quick transition @ 50 / and continuous pulling / stay bent over
1 min rest
C1. Kipping Pullup practice /pullup work / ring row x 3 sets, 1 min
C2. Double Under, 1 min of work / practice x 3 sets, 1 min
C3. HSPU/HS Hold/HS Walk/Wall Walk/TeddyBear/ Pike Work x 3 sets, 1 min
D1. Seated DB Lateral Raises @ 20×1, 10 reps x 3 sets, 1 min
D2. Seated DB Bent Over Reverse Flys, 10 reps x 3 sets, 1 min

Friday
A. Deadlift, work to a challenging touch and go 10 – good set
B. 5 Rounds For Time
500m Rowing
50ft Walking Lunges
10 Burpees
C. EMOM x 10 minutes
1st – 5-7 Strict Knees to Elbow @ 40×0
2nd – 30 sec Sorenson Hold on GHD / 5 Barbell Good Mornings

SW Active – Wk of Sept 12.

Wk 4/4 – Sept. 12 / 2022
Monday
A. 1 Squat Snatch x 7 sets, rest as needed – 4 sets – easy. / 3 sets tougher
B. Every 5 min x 3 sets
Set 1 – 250/300m Rowing + 15 Burpees + 10 Wall Balls @ 15/20lbs to 9/10ft
Set 2 – 250/300m Rowing + 12 Burpees + 10 Wall Balls @ 15/20lbs to 9/10ft
Set 3 – 250/300m Rowing + 9 Burpees + 10 Wall Balls @ 15/20lbs to 9/10ft
C. 3 sets:
100ft Double OH KB Carry @ tough /hand – good positions
15 Anchored Sit-Ups
1 min rest
D. Single Leg Alternating Barbell Deadlifts @ 40×1, 8 reps x 3 sets, 2 min – https://www.youtube.com/watch?v=oVg_RqA_g6w

Tuesday
A. 5 Rounds For Time:
400m Rowing
400m Running
___refer back to note for old score
*22 min time cap
B. Handstand Hold Against Wall, AMSAP x 1 set or FLR on Rings AMSAP x 1 set – test
C. 5 sets – fast / hard
7 cal Ski Erg
7 Toes to Bar
7 Push-Ups
1 min rest

Wednesday 
A. Warm-Up/Prep ( ensure they are warming up well for this)
B. For Time:
2,000m Rowing
300 Double Unders / 300 single under
100 cal Echo Bike
* 30 min time cap
* refer back to notes for old scores
C. EMOM x 15 minutes
1st – 2-3 L arm DB Windmill + 2-3 R arm DB Windmill
2nd – 100ft Farmer Carry
3rd – 30 sec Wall Sit

Thursday
A. 1 Squat Clean + 1 Split Jerk x 5 sets, rest as needed – tough sets *add in more reps/ drills for clients that aren’t proficient / technically efficient to go for a heavier single
B. Paused Deadlift @ 11×1, work to a challenging set of 2 – if good, go for a single
C. Paused Deadlift @ 11×1, 2 reps @ 85-90% of A x 3 sets, 3 min
D.  For Time:
Devils Press @ 35/50/hand – 8-6-4-2
Echo Bike Cals -18-15-12-9
DB Front Squats @ 35/50/hand – 12-10-8-6
Echo Bike Cals – 18-15-12-9
* 15 min time Cap

Friday
A. Warm-Up/Prep
B. 20 Rounds For Time
100m Run
3 SandBag Facing Burpees
1 SandBag Clean @ 100/150
*have a system for keeping track of rounds – 20 chalk “ticks” and swipe as you finish clean (dont waste to much time 😉 )
C1. 1 and 1/4 CGBP @ @0x1 3-2-2-1-1, 90 sec
C2. Pull-Up Progression Work x 5 sets, 90 sec
D. Wall Deadbug Movement, 30 sec on / 30 sec off x 5 sets

SW Active – Wk of Sept. 5

Wk 3/4 – Sept. 5/2022
Monday
A. 1 Power Snatch + 3 OHS x 6 sets, 1:30 min – 2 sets Ez / 2 sets Mod / 2 sets Tougher
B. Every 3 min x 4 sets
500/600m Bike Erg + 16-20 Alternating Step-Up onto 20/24” Box
3 sets:
150ft SandBag Carry  – tough
30-60 sec FLR on Rings or 10-30 sec L-Sit Progression
1-2 min rest
D. Single Leg Alternating Barbell  Deadlifts @ 40×1, 10 reps x 3 sets, 2 min – https://www.youtube.com/watch?v=oVg_RqA_g6w

Tuesday
A. 2-4 Rounds – Easy
400m Running
500m Rowing/Ski Erg
200ft Farmer Carry @ tough load/hand
B1. Weighted Top of Ring Dip Hold / Weighted FLR on Rings / FLR on Rings, 20-30 sec x 3 sets, 60 sec
B2. Chest to Ring Holds, 30 sec tough x 3 sets, 60 sec
B3. Plate Pinch Holds, 20-30 sec x 3 sets, 60 sec
C. 3 Rounds For Time
21 cal Rowing
15 Toes to Bar / Toes to Rings
9 Hang Power Clean @ 65/95lbs

Wednesday
A. Warm-Up/Prep
B. 3 Rounds @ high effort
1 min Erg
30 sec Wall Balls @ 15/20lbs to 9/10ft
30 sec Alternating DB Power Snatch @ 35/50
2 min rest
1 min Erg
30 sec Burpees – no jump @ top
30 sec Double Unders
2 min rest
C. 15-25 min @ Easy Work
400m Row / 400m Ski Erg / 800m Bike Erg / .6 mile Echo
3 L arm DB windmill @ Moderate
3 R arm DB windmill @ Moderate
5-10 Scapular Pull-Ups

Thursday
A. 1 Squat Clean + 2 Split Jerks x 5 sets, rest as needed
B. Paused Deadlift @ 11×1, work to a challenging set of 3 – Pause @ Knee Every Rep
C. Paused Deadlift @ 11×1, 3 reps @ 85-90% of A x 2 sets, 3 min
D. For Time:
10 Bar Facing Burpees
10 Front Squats @ 65/95lbs
1 min rest
10 Bar Facing Burpees
10 Front Squats @ 65/95lbs
1 min rest
10 Bar Facing Burpees
10 Front Squats @ 65/95lbs

Friday
A. Warm-Up/Prep
B. 10 Rounds For Time
100m Running
50ft SandBag Carry @ 100/150lbs
C1. 1 and 1/4 CGBP @ 20×1, 3-4 reps x 3 sets, 90 sec
C2. Pull-Up Progression Work x 3 sets, 90 sec
D1. Standing Zottman Curls @ 20×0, 10-12 reps x 3 sets, 90 sec
D2. Lying DB Tricep Extension @ 20×0, 10-12 reps x 3 sets, 90 sec

SW Active – Wk of Aug. 29



Wk 2/4 – Aug. 29/2022
Monday
A. 1 Squat Snatch + 1 Hi-Hang Squat Snatch x 6 sets, 1:30 min -2 sets Ez / 2 sets Mod / 2 sets Tougher
B. Every 2 min x 8 sets – fast / smooth
4 sets – 8/10 cal Erg + 10 Hang Power Clean @ Moderate
4 sets – 8 /10 cal Erg + 10-15 Wall Balls @ 15/20lbs to 9/10ft
C1. SandBag Hold, 30 sec tough x 5 sets, 30 sec
C2. L-SIt Progression, 10-20 sec x 5 sets, 60-90 sec
D. Single Leg Alternating Glute Bridge, 30 sec per min x 5 minutes

Tuesday
B. 2-3 Rounds – Easy
800m Running
1k Row / 2k Bike Erg
B1. Weighted FLR on Rings, 30 sec tough x 3 sets, 30-60 sec
B2. Weighted Pronated Hang From Rings, 30 sec tough x 3 sets, 30-60 sec
B3. Plate Pinch Holds, 20-30 sec x 3 sets, 90-120 sec
C. For Time:
Toes to Bar – 5,5,5,5,5
Air Squats – 21-15-9-6-3
Pullups – 5,5,5,5,5
Ski Erg Cals – 7,7,7,7,7
*10 min time cap
D1. Pendlay Row Cluster, 5.5 x 3 sets, 10 sec
D2. Push-Up/Ring Dip Work x 3 sets, 90 sec
Wednesday
A. Warm-Up/Prep
B. 2 Rounds @ high effort
1 min Erg
1 min Bar Facing Burpees
2 min rest
1 min Erg
1 min Power Clean @ 85/135lbs
2 min rest
1 min Erg
1 min Reverse Lunges – no load
2 min rest
1 min Erg
1 min Double Hang KB Clean to OH @ 25/40/hand
2 min rest
*Two Ergs
C. 15-25 min @ Easy Work
200m Running
10/15 cal Erg
2 Turkish Get Up

Thursday
A. 1 Above Knee Hang Squat Clean x 5 sets, rest as needed
B. Paused Deadlift @ 11×1, work to a challenging set of 4 – pause @ knee every rep
C. Paused Deadlift @ 11×1, 4 reps @ 85-90% of A x 2 sets, 3 min
D. For Time:
DB Power Snatch @ 35/50lbs – 10-10-10-10-10
Ski Erg Cals – 10-8-6-4-2

Friday
A. Warm-Up/Prep
B. For Time
200m Running
200ft Farmer Carry @ 50/75/hand
200m Running
150ft Farmer Carry @ 50/75/hand
200m Running
100ft Farmer Carry @ 50/75/hand
200m Running
C1. 1 and 1/4 CGBP @ 20×1, 5 tough reps x 3 sets, 90 sec
C2. Pullup Progression Work x 3 sets, 90 sec
D1. Standing Banded Tricep Press Downs, 20 reps x 2-3 sets, rest as needed
D2. Seated DB Hammer Curls, 12-15 reps x 2-3 sets, rest as needed

SW Active – Aug. 22

Wk 1/4 – Aug. 22/2022
Monday
A. 1 Dip Power Snatch + 1 Dip Squat Snatch x 6 sets, 1:30 min – 2 sets Ez / 2 sets Mod / 2 sets Tougher
B. Every 90 sec x 8 sets – fast / smooth
5 Wall Balls @ 15/20lbs to 9/10ft + 2 Power Cleans – 4 sets Moderate, then 0-5lbs per set after that
C1. Front Rack Barbell Hold, 10 sec tough x 5 sets, 30 sec
C2. L-Sit Progression, 10-20 sec x 5 sets, 60-90 sec
*Bent Knee Variations / From Rings / Pullup Bar / Parallettes / Plyo Boxes
D. Single Leg Alternating Glute Bridge, 30 sec per min x 5 minutes

Tuesday
A. 3-4 Rounds – Easy
400m Running
400m Row / Ski / 800m Bike Erg
B1. Top of Ring Dip Hold, 30 sec x 3 sets, 30-60 sec
B2. Bent Arm Pronated Hang From Pullup Bar, 30 sec hold x 3 sets, 30-60 sec
B3. Farmer Carry, 150ft unbroken / tough x 3 sets, 90 sec
C. 7 min @ 85-90%
30 Toes to Bar / Toes to Rings / Kipping Knee Raises
40 KBS @ 16/24kg
AMRAP Ski Erg In time remaining
D1. Pendlay Row Cluster 6.6 x 3 sets, 10 sec
D2. Push-Up/Ring Dip Work x 3 sets, 90 sec
*for some, do volume work, for some do weighted work, for some do push-up progression

Wednesday
A. Warm-Up/Prep
B. 2 Rounds @ high effort
1 min Erg
30 sec L arm DB Hang Clean to OH @ 35/50
30 sec R arm DB Hang Clean to OH @ 35/50
2 min rest
1 min Erg
1 min Double Under / Single Under
2 min rest
1 min Erg
30 sec Box Jumps onto 20/24” Box
30 sec Burpees
2 min rest
1 min Erg
1 min Walking Lunges – no load
2 min rest
*Two Ergs
C. 15-25 min @ Easy Work
15/20 cal Row/Ski/Bike Erg
2 L arm Turkish Get Up @ Light
30 sec L Side Bridge
15/20 cal Row/Ski/Bike Erg
2 R arm Turkish Get Up @ Light
30 sec L Side Bridge

Thursday
A. 2 Above Knee Hang Squat Clean x 5 sets, rest as needed – building, good sets
B. Paused Deadlift @ 11×1, work to a challenging set of 5 – pause @ knee every rep
C. Paused Deadlift @ 11×1, 5 reps @ 85-90% of A x 2 sets, 3 min
D. Every 2 min x 5 sets – fast
8/10 cal Row/Ski Erg + 3 Above Knee Hang Power Snatch – mod – tough
E. DB Front Rack Carry, 100ft @ tough/hand x 5 sets, 1 min

Friday
A. Warm-Up/Prep
B. 3 Rounds For Time
200m Running
21 Alternating Step-Up onto 20/24” Box
15 Alternating DB Power Snatch @ 35/50lbs
9 Pullups
C1. 1 and 1/4 CGBP @ 20×1, 6 tough reps x 3 sets, 90 sec
C2. Pullup Progression Work x 3 sets, 90 sec
D1. Standing Banded Tricep Press Downs, 20 reps x 2-3 sets, rest as needed
D2. Seated DB Hammer Curls, 12-15 reps x 2-3 sets, rest as needed

SW Active – Wk of Aug. 15/2022

Wk 4/4 – Aug. 15/2022
Monday
A. Warm-Up/Prep
30 min:
200m Running
100ft SandBag Carry
250m Rowing or Ski Erg
30 Single Under / DU’s
_____
0-15 min Very Easy
15-25 min Moderate
25-30 min Hard
B. Close Grip Bench Press, work to a tough set of 2
C. Close Grip Bench Press, 2 reps @ 85-90% of B x 3-5 sets, 2-3 min
*if doubles are close to PRs, go for a PR!

Tuesday
A. 1 Above Knee Hang Power Snatch x 5 sets, rest as needed
B. 1 Above Knee Hang Power Clean x 5 sets, rest as needed
C. Front Squat, work to a challenging set of 2
D. 10 Rounds For Time:
4 Burpees
6 KBS @ 24/32kg
8 Wall Balls @ 15/20lbs to 9/10ft
*20 min time cap
*re-test / refer to notes for old scores!

Wednesday
A. Every 5 min x 4 sets @ high effort
Set 1 – 300m Rowing + 100m Running + 10 Push-Ups / FLR on Rings / Hands / Bridge
Set 2 – 300m Ski Erg + 100m Running + 10 Pullups/Toes to Bar / Ring Rows
B1. Standing DB Press @ 40×0, AMRAP unbroken x 5 sets, 90 sec – *something you can do 4-6 reps with – tough!
B2. Sled Pull with Pulling Rope x 5 sets, 90 sec – 2 sets @ 100ft / 2 sets @ 50ft / 1 set @ 25ft – all increasing load per set
C. 5 sets:
10 sec Hollow Hold
10 seated Knee Tucks
30 sec rest

Thursday
A. Deadlift @ 11×1, work to a challenging set of 1
B. Warm-Up/Prep
For Time:
100 cal Rowing
100 cal Ski Erg
100 cal Bike Erg
– Retest
– 30 min Time cap!!

Friday
A. Press @ 11×1, work to a challenging set of 2
B. Press @ 11×1, 2 reps @ 85-90% of A x 3 sets rest as needed
C. Pendlay Rows @ 20×1, work to a challenging set of 2
D. Pendlay Rows @ 20×1, 2 reps @ 85-90% of C x 3 sets rest as needed
E. 5 min Toes to Bar Practice
F. For Time:
SandBag Clean Over Shoulder – 1,2,3,4,5
SandBag Lateral Burpees – 5,4,3,2,1

SW Active – Wk of Aug. 7

Wk 3/4 – Aug. 8/2022
Monday
A. Warm-Up/Prep
30 min:
100m Running
5 cal Rowing
5 No Push-Up Burpee
100m Running
10 cal Rowing
5 No Push-Up Burpee
100m Running
15 cal Rowing
5 No Push-Up Burpee
…..etc
_____
0-15 min Very Easy
15-25 min Moderate
25-30 min Hard
B. Close Grip Bench Press, work to a tough set of 3
C. Close Grip Bench Press, 5 reps @ 85-90% of B x 3 sets, 2-3 min

Tuesday
A. 1 Below Knee Hang Power Snatch + 2 OHS x 5 sets, rest as needed
B. 2 Above Knee Hang Power Clean x 5 sets rest as needed
C. Front Squat, work to a challenging set of 3
D. For Time:
250m Row
15 KBS @24kg/32kg
25 Burpees
15 KBS @ 24kg/32kg
500m Row
15 KBS @ 24kg/32kg
25 Burpees
15 KBS @ 24kg/32kg
250m Row
*old test / refer to notes for score
*sub 10 good goal for females / sub 8 for men
*20 min time cap

Wednesday
A. Every 4 min x 5 sets
15/20 cal Erg + 10-20 Push-Ups + 10-15 Toes to Bar / Rings / Sit-Ups
B1. Seated KB Z Press @ 41×1, 4-6 tough reps x 4 sets, 30 sec
B2. Sled Pull with Pulling Rope, 50ft tough x 4 sets, 90-120 sec
C1. Pike Leg Lifts, 30 sec x 3 sets, 30 sec
C2. Wall Walks/Appropriate scale x 3 sets, 60 sec

Thursday
A. Deadlift @ 11×1, work to a challenging set of 2
B. 5 min Erg @ 5/10
(Into..)
5 min @ 85-90%
50/40 cal Erg (2nd erg)
100 DU’s/Single Unders
AMSAP FLR on Rings in time remaining
– 5 min Recovery –
5 min Erg @ 5/10
(Into..)
5 min @ 85-90%
50/40 cal Erg (other Erg)
40 Air Squats
AMSAP FLR on Rings in time remaining
C. Pendlay Rows @ 20×1, work to a challenging set of 3
C. Pendlay Rows @ 20×1, 3 reps @ 85-90% of C x 3 sets, rest as needed

Friday
A. Press @ 11×1, work to a challenging set of 3
B. Press @ 11×1, 3 reps @ 85-90% of A x 3 sets, rest as needed
C1. Left Arm DB Row @ 20×0, 5-7 reps x 3 sets, 30 sec
C2. Right Arm DB Row @ 20×0, 5-7 reps x 3 sets, 30 sec
D. 5 Rounds:
5 Box Jumps onto High Box
Toes to Bar Work
E. 60 Bar Facing Burpees For Time