Southwest Active – Monday – Sept. 24

Wk 3/6 – Sept. 24
Monday – Fsq Varied + Deadlift Varied + Glute/Lunge + Upper Ecc
A. Front Squat @ 22×1, 1 rep per min x 5 minutes – increasing per set – no fails, but tough
B1. Deficit Deadlift @ 11×1, 2 tough reps x 3 sets, 1 min – go from a 25lb plate
B2. Weighted FLR on Rings, 45-60 sec x 3 sets, 1 min
C. DB Rear Elevated Split Squat @ 20×0, 10 tough reps per leg x 3 sets, 1 min b/t legs
D1. Tall Kneeling Alternating DB Press @ 41×1, 8-10 reps x 3 sets, 1 min
D2. Wide Pronated Grip Pull-Up @ 41×1, AMRAP unbroken x 3 sets, 1 min

Sw Active – Sat -Sept. 22

Saturday – Vertical CP Int + Upper Mixed MAP EMOM

A1. Push Press @ 11×1, 4-5 reps x 5 sets, 1:30 min

A2. Weighted False Grip Pull-Ups on Rings @ 21×1, 3-4 reps x 5 sets, 1:30 min

B. EMOM x 20 minutes @ high effort:

1st – 6 Wall Balls @ 15/20lbs to 9/10ft + 4 Hang Power Clean to OH @ 65/95lbs

2nd – 6 Burpees to 6 “ OH + 4 Box Jump Overs @ 20’24”

3rd – 6 Wall Balls @ 15/20lbs to 9/10ft + 4 Hang Double KB Clean to OH @ 16/24kg/arm

4th – 6 Burpees to 6 “ OH + 4 Box Jump Overs @ 20’24”

SW active – Friday – Sept. 21

Friday – LSD Low % [Grip – Core – Carry – TGU]

45-55 min @ ez: *go by time/prep time – if we can go longer than 45 – that be awesome

25 Cal Rowing

4 Turkish Get Ups @ ez

100ft L arm OH KB/DB Carry

100ft R arm OH KB/DB Carry

25 Cal AirBike

100ft SandBag Front Rack Carry

6-10 Bag Facing Burpees

Southwest Active – Thursday – Sept. 19

hursday – Upper EMOM [Skill – low fatigue, practice] + Short Tester
A. EMOM x 30 minutes:
10 min: 4-6 Pull-Ups
10 min: 1-2 Kipping HSPU to Defict every 30 sec
5 min: 1 Rope Climb + 1 Wall Walk
5 min: 3-5 Strict Ring Dips
B. For Time:
5 Burpees over 20/24″ Box
15 KBS @ 24/32kg
9 Cal Rowing
5 Burpees over 20/24″ Box
15 KBS @ 24/32kg
15 Cal Rowing
5 Burpees over 20/24″ Box
15 KBS @ 24/32kg
21 Cal Rowing
5 Burpees over 20/24″ Box

Southwest Active – Wednesday – Sept. 19

Wednesday – Row or AirBike/Skill + Row/AirBike MAP + AirBike or Row Skill
A. EMOM x 10 minutes:
1st – 30 sec HS Walking practice
2nd – 3-5 Jumping Bar Muscle Ups or Jumping Ring Muscle Up/Kipping Pull-Ups/Hollow to Superman on Rings or Bar
B. 7 sets @ high effort:
45 sec Rowing
45 sec Walk
45 sec AirBike
45 sec Walk
C. EMOM x 10 minutes:
1st – 30 sec HS Walking practice
2nd – 3-5 Jumping Bar Muscle Ups or Jumping Ring Muscle Up/Kipping Pull-Ups/Hollow to Superman on Rings or Bar

Southwest Active – Tuesday – Sept. 18

Tuesday – Sn Speed/Pos + Sn Mod/Complex + Cl Speed/Pos + Cj Mod/Complex + WG Based AMRAP
A. Tall Snatch, 1 rep every 20 sec x 10 reps
B. 3 Position Hang Squat Snatch (hi-hang, above knee, below knee), 1 rep per position x 7 sets, 1:30 min
C. Tall Clean, 5 reps per 1:15 min x 3 sets – tougher than last week, speed priority
D. Squat Clean. Split Jerk 1.2 x 5 sets, 2 min – building per set
E. For Time:
21 Push Jerks @ 65/95lbs
15 Toes to Bar
12 Push Jerks @ 85/135lbs
15 Toes to Bar
9 Push Jerks @ 105lbs/165lbs
15 Toes to Bar
*12 min time cap

Southwest Active – Sept. 17

Wk 2/6 – Sept. 17
Monday – Fsq Varied + Deadlift Varied + Glute/Lunge + Upper Ecc
A. Front Squat @ 42×1, 3-3-3-3, 2-3 min b/t – all tough sets
B. Clean Grip Deadlift from Deficit @ 40×0, 4 reps per 1:30 min x 4 sets – follow tempo – allowed to tng – 4 seconds – use straps if can
C. Barbell Alternating Step-Ups on to Box, 10 reps per 2 min x 4 sets – bar on back
D1. Double KB Push Press @ 41×1, AMRAP unbroken x 3 sets, 1 min
D2. Supinated Grip Pull-Up @ 41×1, AMRAP unbroken x 3 sets, 1 min – perfect reps – hold hollow – scale as needed – banded, negatives, bent over rows, etc

SW active – Sat

Saturday – Vertical CP Int + Upper Mixed MAP EMOM

A1. Push Press @ 11×1, 5-6 reps x 5 sets, 1:30 min

A2. Weighted False Grip Pull-Ups on Rings @ 21×1, 4-5 reps x 5 sets, 1:30 min

B. EMOM x 20 minutes @ high effort:

1st – 3 Toes to Bar + 3 DB Power Cleans @ 35lbs/50lbs/hand + 3 DB Push Jerks @ 35/50lbs/hand

2nd – 8/10 Cal AirBike

3rd – 3 Pull-Ups + 6 DB Front Squats @ 35/50lbs/hand

4th – 8/10 Cal Rowing

SW active Friday

Friday – LSD Low % [Grip – Core – Carry – TGU]
45 min @ ez
500m Rowing or 400m Running or 20-30 Cal AIrBike
3-5 Hang to Inverted From Rings
20 Alternating Step-Ups on to 20/24”
100ft Farmer Carry @ challenging – KBS or DB/hand

Southwest Active – Thursday – Sept. 13

Thursday – Upper EMOM [Skill – low fatigue, practice] + Short Tester
A. EMOM x 30 minutes:
1st – 3-5 Pull-Ups – perfect reps
2nd – 3-5 HSPU – perfect reps
3rd – 1 Rope Climb to 12ft – no jump, working on efficient clamp and getting up/down quickly
*scale appropriately so that clients are getting benefit, but also doing some new things they normally wouldn’t
B. For Time:
75 Wall Balls @ 15/20lbs to 9/10ft
75 KBS @ 16/24kg