Sw Active – July. 20

Friday – Deadlift Test + Strong MaN EMOM

A. Deadlift @ 11×1, work to a challenging set of 6 – safely

B. EMOM x 30 minutes @ high effort:

1st – 30 sec Rowing

2nd – 3-5 Tire Flips – if to hard scale back, if to easy more reps

3rd – 30 sec AirBike

4th – 25ft DB Front Rack Walking Lunges @ 35/50lbsarm

5th – 30 sec Double Unders – goal 30-50 reps

Thursday – Sw Active – July. 19

Thursday – MAP 5/5

Warm-up/Prep

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5 min @ 85-90%

10 Box Jumps @ 20” – step down

10 Cal AirBike

2:30 min rest

5 min @ 85-90%

10 Burpees

10 Wall Balls @ 15/20lbs to 9/10ft

2:30 min rest

5 min @ 85-90%

100ft Front Rack Sandbag Carry @ 100/150lbs

100m Run

2:30 min rest

5 min @ 85-90%

5 L arm DB Snatch @ 35/50lbs

5 L arm DB Thruster @ 35/50lbs

5 R arm DB Snatch @ 35/50lbs

5 R arm DB Thruster @ 35/50lbs

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To be completed after class on your own: Side Lying Powell Raises @ 3010, 8-12 reps/arm x 2 sets, 1 min b/t – side lying on the floor, not on bench, good range of motion in rotator cuff

SW Active- Wednesday – July. 18

Wednesday – Cj/Gym + Core/Skill emom

A. EMOM x 20 minutes:

1st – 1 Power Clean + 1 Above Knee Hang Power Clean + 1 Split Jerk – add loading every “round” if you can – aka every 4 min

2nd – 3 Lateral Wall Walks/side or 5-10 HSPU

3rd – 1 Power Clean + 1 Above Knee Hang Power Clean + 1 Split Jerk – add loading every “round” if you can – aka every 4 min

4th – 2 Pullups + 2 Toes to Bar + 2 Pullups + 2 Toes to Bar * scale this with 1-3 Negatives + toes to bar work , etc

*the weightlifting in the EMOM is moderate loading focus, things clients can build confidence, move well and feel awesome

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15 min AMRAP:

20-30 sec L Side Star Plank

10 Hollow Rocks

20-30 sec R Side Star Plank

10 Hollow Rocks

20-30 sec Hang From Pullup Bar

10 Hollow Rocks

20-30 sec Top of Ring Dip Hold

10 Hollow Rocks

Southwest Active – July. 17

Tuesday – Bsq Int Test + MW Based Mixed Map Sets
A. Back Squat, work to a tough set of 9
B. 3-6 sets @ 85-90%
200m Running
7 L arm Hang KB Snatch @ heavy + 7 L arm KB Front Squat @ heavy – same KB
200m Running
7 R arm Hang KB Snatch @ heavy + 7 R arm KB Front Squat @ heavy – same KB
30-50 DU’s
2 min b/t sets
C. Complete after class on your own: Seated DB External Rotators @ 3011, 10-12 reps x 2 sets, 1 min b/t

Southwest Active – July. 16

Wk 1 – July. 16
Monday – Sn/Gym + Vertical/Horizontal CP
A. EMOM x 20 minutes:
1st – 1 Squat Snatch + 1 Hang Squat Snatch – add loading every “round” if you can – aka every 4 min
2nd – 5 Push-Ups + 5 No Push-Up Burpees
3rd – 1 Squat Snatch + 1 Hang Squat Snatch – add loading every “round” if you can – aka every 4 min
4th – 5 Pull-Ups + 5 Toes Bar – scale as needed
B1. Push Press @ 11×1, 5-6 tough reps x 3 sets, 1 min
B2. Weighed Strict Supinated C2B @ 21×1, 4-6 reps x 3 sets, 1 min
*the weightlifting in the EMOM is moderate loading focus, things clients can build confidence, move well and feel awesome

Values as Coaches

Sara and I sit down regularly and discuss all things about our business, clientele and ways we can improve as coaches and things we can do to help our current clients.

We talked recently and brought up the question about our values as coaches and business owners. We both played a little “game” – we both agreed to shoutout the number #1 value we both beleived was true to our heart as coaches. 3,2,1 GO…We both shouted out RELATIONSHIPS.

We both laughed at each other and smiled from ear to ear as we loved that we were thinking the same thing.

We believe the relationship with our clients is something that is hands down the most important aspect of coaching. We believe its imporant to make sure our clientele trust us, believe in us and know we are wanting whats in the best interest for them!!

We genuinely care about each and everyone of you guys! Constantly trying to evolve as coaches, be good role models and help you guys reach your goals!!!

We believe Southwest Strength is what it is today because of the relationships we have formed. It has created a very fun and loving community at Southwest Strength!!!

Southwest Active – July. 12

No video today, but Helen a great aerobic power test. If you do RX on pullups try to keep them quick and fast – don’t hesitate or waste a lot of time there. This ones all about how fast do you want your pace to be on the run, Kbs and pullups.

Good job to everyone this week.

 

Thursday – Deadlift E2MOM + Run/Row/Bike MAP
A. Deadlift @ 11×1, 5 reps every 2 min x 3 sets – last set challenging, building from last week
B. Warm-Up/Prep
C. Helen – 3 rounds for time:
400m Run
21 KBS @ 16/24kg
12 Pull-Ups
*i did this test back in 2013 and cried – I believe I got 7:59 and was a much skinnier version of myself #gazellestatus
*test – record your time, scaling, KB used, etc

Southwest Active – July. 11

 

 

Wednesday – Sn work + Cj work + Upper CP Int—>End + Scap/Shoulder
A. Squat Snatch, work to a single
B. Above Knee Hang Squat Clean, work to a single – same as snatch
C. EMOM x 10 minutes:
1st – 4-5 Bench Press @ 20×1
2nd – 3-5 Weighted Pronated Pullups @ 20×0
D. Single Arm Scap Pushups, 5 reps/arm x 3 sets, no rest b/t arms

Southwest Active – July. 10

 

 

 

Tuesday – Row/AirBike MAP + Run/Bike/Row EZ + Row/AirBike MAP
10 min Warm-Up:
100m Running
10 Cal Rowing or 10 Cal Bike
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Prep/Strategize
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For Time:
2,000m Rowing
300 Double Unders /300 Single Unders
100/150 Cal AirBike
*30 min time cap
*test – Coach Sara’s best time is 26:49
*record time, scaling on DU’s, etc

***- like I say in video – if you can’t do “larger” sets and roughly 300 DU’s in 10 min (which if you were going really fast – would be quicker) – you will do single unders – if you do DU’s and larger sets and stop cause your tired, thats a different story