Southwest Active – May. 23

Thursday – OHS test + Cj work + MAP 60/60 (WG + Mixed)
A. Overhead Squat @ 22×1, work to a challenging set of 3 @ tempo
B. 1 Above Knee Hang Squat Clean + 1 Front Squat – work to a tough set
C.  2 sets @ 85-90%
60 sec of: 50ft Double DB OH Carry @ 35/50lbs/hand + 5 Air Squats
60 sec rest
60 sec 5 Burpees on to 20/24” Box + 5 Box Jumps on to 20/24” Box
60 sec rest
60 sec of: 4 Toes to Bar + 4 Pullups + 4 Push Jerks @ 65/95lbs
60 sec rest
60 sec 5 Burpees on to 20/24” Box + 5 Box Jumps on to 20/24” Box
60 sec rest
60 sec of: 1 Rope Climb + 10 Jumping Switch Lunges
60 sec rest
60 sec 5 Burpees on to 20/24” Box + 5 Box Jumps on to 20/24” Box
60 sec rest

Southwest Active – May. 22

Wednesday – DODL Linear + FC/Sled Work + Gym/Skill EMOM
A. Double Overhand No Hook Grip Deadlift @ 11×1, work to a challenging set of 4
B. 3 sets:
50ft Left Arm Heavy Farmer Carry + 5 Left Arm Farmer Carry Deadlift – heavy
50ft Right Arm Heavy Farmer Carry + 5 Right Farmer Carry Deadlift – heavy
100ft Sled Push – heavy
– rest as needed
C. 5 sets:
5-10 Kipping Pullups *scale will be showing the kip off a box
5-10 Toes to Bar
– rest as needed b/t
D. 3 rounds for time:
10 Pushups
10 Pendlay Rows @ 85/135lbs
* 5 min time cap

SW Active – May. 21

Tuesday – Running Warm-Up Ez + MAP 30/30 – Mixed
20 min @ ez
1,600m Running
AMRAP in time remaining of:
50 Step-Ups on to 20/24”
50 cal Rowing/Ski or AirBike
+
4 sets @ 85-90%
30 sec DB Step-Overs @ 35/50lbs/hand @ 20/24” Box
30 sec rest
30 sec Ski Erg
30 sec rest
30 sec Hand Release Burpees
30 sec rest
30 sec SandBag Clean Over Shoulder @ 100/150lbs
30 sec rest
30 sec Tire Flips
30 sec rest

Southwest Active – May. 20

Wk 2.4 – Prep
Monday – CGBP Test + Vertical Ecc + Hold/Core/Hang/HS + Step-Up
A. Close Grip Bench Press, work to a tough set of 3 – only one tough set – max 3
B. Teams of 2 in ANY order
For Time:
3 rounds of:
10 Tire Flips
1 min Double DB OH Hold @ 35/50lbs/hand
+
3 rounds of
15 cal Ski Erg
1 min Pronated Hang from Pullup Bar
+
3 rounds of
200ft SandBag Carry @ 100/150lbs – anyhow – shoulder/front rack etc
1 min FLR on Rings
+
3 rounds of:
15 Burpees
1 min Double KB Front Rack Hold @ 16/24kg/hand

Southwest Strength – May. 17

Friday – PP Test + Horizontal Ecc + MWG 15-20 min AMRAP
A. Push Press @ 11×1, work to a tough set of 4
B1. Neutral Grip DB Bench Press @ 40×0, 6-9 reps x 3 sets, 1:30 min
B2. Double KB Bent Over Rows @ 40×0, 6-9 reps x 3 sets, 1:30 min
C. 15 min @ 85-90%
200m Running
6 Single DB Step-Over 20/24” @ 35/50lbs
4 Power Cleans @ 105/155lbs
2 Wall Walks – forehead to wall

SW Active – May. 16

Thursday – OHS test + Cj work + MAP 60/60 (WG + Mixed)
A. Overhead Squat @ 22×1, work to a challenging set of 4 @ tempo
B. 2 Position Squat Clean (floor, above knee), work to a challenging set
C.  2 sets @ 85-90%
60 sec of: 1 Rope Climb + 4 DB Power Snatch @ 35/50lbs
60 sec rest
60 sec AirBike
60 sec rest
60 sec of: 2 Pullups + 8 Jumping Switch Lunges
60 sec rest
60 sec Ski Erg
60 sec rest
60 sec of: 2 Toes to Bar + 5 Box Jumps @ 24/30” step down
60 sec rest
60 sec Rowing
60 sec rest

SW Active – May. 15

Wednesday – DODL Linear + FC/Sled Work + Gym/Skill EMOM
A. Double Overhand No Hook Grip Deadlift @ 11×1, work to a challenging set of 5
B. 5 sets – NFT
100ft Reverse Sled Pull – HEAVY – feel those legsss
100ft Heavy Farmer Carry – use handles
– rest as needed/complete
C. EMOM x 20 min – practice
1st -5-10 perfect toes to bar
2nd – 5-10 Butterfly Pullups/Kipping Pullups/Hollow Arch Swings/Negatives/IsoMetric Holds
3rd – 30 sec HS Development – Freestanding/Teddy Bear/HS Hold/HS Walk/Wall Facing HS Shift/Lateral HS Walks
4th – 30 sec Bar Muscle Up Progress/Ring Muscle Up Progression

SW Active – May. 14

Tuesday – Running Warm-Up Ez + MAP 30/30 – Mixed
20 min @ ez
200m or 400m Running
6 Left Arm Hang KB Snatch – work on technique/efficiency
6 Right Arm Hang KB Snatch – work on technique//efficiency
25 DU’s or 30 sec of practice
10 cal Ski or 10 cal AirBike
*move/breathe/sustain
+
4 sets @ 85-90%
30 sec Wall Balls @ 15/20lbs to 9/10ft
30 sec rest
30 sec Burpees
30 sec rest
30 sec KBS @ 16/24kg
30 sec rest
30 sec Push Jerks @ 55/75lbs
30 sec rest
30 sec Box Jumps @ 20/24” – step down
30 sec rest

Southwest Active – May. 13

Wk 1.4 – Prep
Monday – CGBP Test + Vertical Ecc + Hold/Core/Hang/HS + Step-Up
A. Close Grip Bench Press, work to a tough set of 4 – only one tough set – max 4
B1. Double KB Push Press @ 40×1, 5-6 tough reps x 3 sets, 1:30 min
B2. Strict Pullup on Rings @ 40×1, AMRAP unbroken x 3 sets, 1:30 min – scale with banded in J-Cups/Negatives – Weighed, Ring Assited/Neutral Grip, etc
C. 3 sets:
1 Wall Walk + 10 HS Weighted HS Shift
5 Hip to Rings or 5 Hip to Bar
– 2 min b/t
D. 3 sets:
30 sec Weighted Hang from Pullup Bar or Rings
5 Lateral HS Walks against Wall
– 2 min b/t

E. 2 sets:
1 min Left Leg Step-Up on to 20/24” Box
– 30 sec rest
1 min Right Leg Step-Up on to 20/24” Box
– 30 sec rest

Southwest Active – May. 9

Friday – Cj Tech Complex—>Mod + Sn tng Work + Bsq Speed % + Upper Ecc
A. Squat Clean. Paused Split Jerk 1.1 per min x 15 minutes – 10 min @ mod, 5 min to build up to heaviest
B. 4 sets: – FAST
3 tng hang Squat Snatch – fast/mod
3 lateral barbell burpees
3 Overhead Squats – same bar/squat snatch from the floor
– rest until full recovery
C1. Back Squat, 4 reps @ 62-66% x 3 sets, 1:30 min – focus is SPEED
C2. Seated Barbell Z Press @ 41×1, 5-6 tough reps x 3 sets, 1:30 min
C3. Ring Bicep Curls @ 40×0, AMRAP unbroken x 3 sets, 1:30 min