Thursday – Jan. 18 – Active & Barbell

Thursday – Upper CP ECC + Short/Long – Varied Work Capacity
A. Seated Z Press with DBs @ 40×0, 6-9 reps x 3 sets, 1:30 min – legs together out in front
B1. Wide Grip Pronated Pullup @ 40×1, AMRAP unbroken x 3 sets, 30 sec *if they can’t do a pullup, do Rope Rows @ 40×0, AMRAP unbroken – with both movements @ least 5 reps – so even if they can’t do it “ unbroken” ensure they are getting the reps in, even if its singles
B2. Stir the Pot on Swiss Ball, 60 sec x 3 sets, 2 min
C. 7 min AMRAP:
Burpees to 6 “ OH
__________
Thursday – Sn Int % + Cj Int % + OH Int
A. Squat Snatch
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets,  1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
B. Clean and Jerk
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets,  1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
C. Push Jerk, 3 reps @ tough loading x 3 sets, 2 min

Southwest Active – Jan.17

Wednesday – Gym/Skill EMOM + Low % MAP (Skill/Core/Carry/Hold/Glute/Pchain)
For Time: – 15 min time Cap
Accumulate 3 minutes FLR on Rings
Accumulate 2 minutes Hanging from Pullup Bar
100 DU’s
50 Hollow Rocks – back and forth = 1 hollow rock
+
20-30 min @ 75%/moderate/ez:
500m Rowing/Ski Erg/ 30 Cal AirBike
100ft Farmer Carry/Med Ball Carry/Double KB Front Rack Carry
25 Russian KBS @ lite loading
30 sec L Side Bridge
30 sec R Side Bridge

Southwest Active & SW Barbell – Jan.16

Tuesday – Upper Mobility/Warm-Up + ALEnd—>LP1 + Recovery + Work Capacity
Kettlebell Windmills – accumulate 15 slow controlled reps/arm – improve position from last week – https://www.youtube.com/watch?v=ITSmgn_BQgY

+
Side Plank Dumbbell Powell Raises @ 40×0, 5-7 reps/arm x 2 sets – no rest b/t sides – LITE DB – https://www.youtube.com/watch?v=U6HqVO4D1ZI
+
DB Bent Over Row to External Rotation @ 40×0, 6-8 reps x 2 sets – https://www.youtube.com/watch?v=wTs0tCECLtM
+
Row 150m ALL OUT every 2:30 min for 8 sets – Walk/Move on rest time
Into..5 min Rowing/Bike/Ski @ EZ Pace
+
Rest 5 min/Prep/Set-Up
+
10 min AMRAP:
10 DB Snatch @ 35/50lbs
10 Burpees – no jump @ top

_______

 

WK 4 – Jan.16/18
Tuesday – Sn Int % + Cj Int % + Sn/Cl Pulls
A. Tall Snatch Drops, 3 reps x 3 sets, 1 min
B. Squat Snatch. Snatch Balance 1.1 every min x 10 minutes – goal is to add loading, and finish at a challenging set
C. Tall Cleans, 3 reps x 3 sets, 1 min
D. Power Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 every 1:30 min x 8 sets – gaol is to finish @ a challenging set
E. Snatch Pulls, work to a tough set of 3 – if you have time

Southwest Active – Jan.15

Wk 3 – Jan. 15
Monday – Lower Mobility/Warm-Up + Fsq Int Sets + Upper/Lower ECC
Banded Bird Dog 45 sec of movement/side/arm x 1 set 

+

Anti-Rotational Deadbug, 45 sec/side x 1 set  
+
Goblet Loaded Lateral Banded Walk – 15-20 steps/side x 1 set 
+
Glute Airplane 60 sec/leg x 1 set  
+
A. Front Squat @ 20×1, 4 reps x 4 sets, 2-3 min b/t
B1. Double KB Front Rack Lunge with Half-Kneeling Single Arm KB Press, 5 reps/side/arm x 3 sets, 30 sec – no rest b/t sides   do the KB Press @ 40×0—
B2. Pendlay Rows @ 40×1, 8-12 reps x 3 sets, 30 sec
B3. Sumo Stance Barbell Good Morning @ 40×1, 10 reps x 3 sets, 30 sec
B4. DB Floor Press with Glute Bridge @ 40×0, 8-12 reps x 3 sets, 2 min –

Southwest Active – Saturday – Jan.13

Saturday – Gym/Skills + Partner MAP/Test
EMOM x 20 minutes:
1st – 20-30 sec Gymnastic Movement
2nd – 100ft Farmer Carry – DBs
3rd – 20-30 sec Gymnastic movement
4th – 100ft DBall Front Rack Carry
+
20 min AMRAP – teams of 2
20 Cal AirBike
10 Power Cleans @ 85/135lbs
20 Cal Rowing
10 Front Squats @ 85/135lbs
400ft Shuttle Run
10 Shoulder to OH @ 85/135lbs
*split work how each team sees fit

Southwest Active – Friday – Jan.12

Friday – Sn Mod + Cj Mod + DODL + SM MAP
A. 1 Power Snatch + 1 Above Knee Hang Squat Snatch + 1 Snatch Balance + 1 OHS every 1-1:30 min x 8 sets – work through good movement for 8 sets
B. 1 Power Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk every 1-1:30 min x 8 sets – work through good movement for 8 sets
C. Double Overhand No Hook Grip Deadlift @ 11×1, work to a tough set of 4 – no hook, not touch and go
D. 60 Single Arm KB Snatch For Time @ 16/24kg – alternate arms every 10 reps – the only place you can rest the KB is Overhead or in the Front Rack/not on the shoulder – if you pause @ your waist/while switching arms or put the KB down or stop @ any time – 10 Burpees

Southwest Active & Southwest Barbell – Jan.11

Thursday – Upper CP ECC + Short/Long – Varied Work Capacity
A. Flat DB Bench Press @ 40×1, 10 heavy reps x 3 sets, 1- 2 min b/t
B. Weighted Strict Pronated Pronated Pullups @ 40×1, 5 reps x 3 sets, 1-2 min b/t
C. Weighted Parallel Grip Ring Rows @ 40×1, 5-7 reps x 3 sets, 1-2 min b/t
D. For Time:
10 Wall Balls @ 15/20lbs to 9/10ft
5 L arm DB Push Jerks @ 20/35lbs
5 R arm DB Push Jerks @ 20/35lbs
10 Wall Balls @ 15/20lbs to 9/10ft
5 L arm DB Push Jerks @ 30/50lbs
5 R arm DB Push Jerks @ 30/50lbs
10 Wall Balls @ 15/20lbs to 9/10ft
5 L arm DB Push Jerks @ 40/65lbs
5 R arm DB Push Jerks @ 40/65lbs
10 Wall Balls @ 15/20lbs to 9/10ft
5 L arm DB Push Jerks @ 50/75lbs
5 R arm DB Push Jerks @ 50/75lbs

____

Thursday – Sn Int % + Cj Int % + OH Int
A. Squat Snatch
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets,  1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
B. Clean and Jerk
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets,  1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
C. Push Jerk, 3 reps @ tough loading x 3 sets, 2 min

Wednesday – SW Active – Jan. 10

Wednesday – Gym/Skill EMOM + Low % MAP (Skill/Core/Carry/Hold/Glute/Pchain)

15 min AMRAP – Teams of 2

5 Pullups

10 Double KB Shoulder to OH @ 20/16kg/arm

15 Air Squats

1 CGBP

5 Toes to Bar

10 Double KB Shoulder to OH @ 20/16kg/arm

15 Air Squats

1 CGBP

*CGBP– increasing by 5lbs for women & 10lbs for men per round – if Partner A fails bench, Part B can try the bench – if both partners fail the bench – they have to do 20 Burpees – 10 each, then start back to their starting Weight and keep going – start @ 65% of 1RM for Partner with lowest bench press

*Work can be split up however each team see’s fit – only one person needs to complete the CGBP to go on to next round

+

20 min @ 75%/moderate/ez:

1k Rowing or 1k Ski Erg or 40 Cal AirBike

50 Step-Ups on to 20/24” Box

10 Turkish Get Up @ 16/24kg

*if it works out for second round, alternate a machine if you can

Southwest Active & SW BB – Jan. 9

Tuesday – Upper Mobility/Warm-Up + ALEnd—>LP1 + Recovery + Work Capacity
Banded Pull aparts – accumulate 30 controlled reps – https://www.youtube.com/watch?v=73Dm-j5wYIc
+
Banded Pec Stretch – accumulate 60 sec/arm – https://www.youtube.com/watch?v=XVSFe1dGmqQ
+
Kettle Bell Windmill – accumulate 15 slow controlled reps/arm – https://www.youtube.com/watch?v=ITSmgn_BQgY
+
Scap Pushups – accumulate 30 slow controlled reps – https://www.youtube.com/watch?v=5YHZnEsE9hA
+
Row 125m ALL OUT every 2 min x 18 minutes
Into..5 min Row/Bike/Ski @ EZ pace
+
Rest 5 min/Prep/Set-Up
+
For Time:
10 DB Snatch @ 35/50lbs
5 Box Jumps on to 20/24” – step down
10 DB Snatch @ 35/50lbs
10 Box Jumps on to 20/24” – step down
10 DB Snatch @ 35/50lbs
15 Box Jumps on to 20/24”  – step down
10 DB Snatch @ 35/50lbs

__________

Wk 3 – Jan. 9/11
Tuesday – Sn Int % + Cj Int % + Sn/Cl Pulls
A. Power Snatch, work to a single for the day
B. Snatch High Pull. Above Knee Hang Squat Snatch 1.1 every min @ 85-90% of A x 10 minutes
C. Power Clean, work to a single for the day
D. Halting Clean Deadlift. Above Knee Hang Squat Clean. Split Jerk 1.1.1 @ 85-90% of C every 1:30 min x 6 sets
E. Snatch Pulls, work to a tough set of 3

Southwest Active – Monday – Jan. 8

Wk 2 – Jan. 8
Monday – Lower Mobility/Warm-Up + Fsq Int Sets + Upper/Lower ECC
Banded Russian KBS, 30 sec x 3 sets, 30 sec – https://www.youtube.com/watch?v=PN9dppWJcGQ

+
Banded Bird Dog, 30 sec of slow movement/leg/arm x 2 sets, – https://www.youtube.com/watch?v=J7ph4iVY8iA

+
Lateral Medial Banded Walks – 10-15/side x 2 sets, https://www.youtube.com/watch?v=X3SNC8qkdVQ

+
A. Front Squat @ 20×1, 5-7 reps x 4 sets, 2-3 min b/t – all tough sets/increasing
B1. Single Arm DB Push Press @ 40×1, 6 heavy reps/arm x 3 sets, 30 sec b/t arms – 30 sec
B2. Single Arm Chinese DB Rows @ 40×1, 10 heavy reps/armx 3 sets, 30 sec b/t arms – 30 sec
B3. Barbell Good Morning @ 40×1, 10 reps x 3 sets, 30 sec
B4. DB Reverse Lunges off of 45lb plate – 16-18 alternating reps x 3 sets, 2 min b/t
C. Strict Pronated Pullups @ 40×1, 3-7 reps x 5 sets, 1-2 min b/t or Inverted Rows @ 40×1, 3-7 reps x 5 sets, 1-2 min b/t 
*If there is time for C/or can be an after class option