SW Active – Oct. 24

Saturday – Oct. 24
A. 5 sets @ increasing effort per set
300m Rowing/Ski Erg
1 min Rest
*1st set EZ
*every set faster
B. EMOM x 10 minutes
1st – 100ft Double OH DB/KB Carry
2nd – 100ft Sandbag/Farmer Carry
C. 5 sets @ increasing effort per set
.4 mile AirBike/600m Bike Erg
1 min Rest
*1st set EZ
*every set faster

SW Active – Oct. 23

Friday – DODL Int + 20 min Mixed + Upper Extra
A. Double Overhand No Hook Grip Deadlift @ 11×1, work to a challenging set of 4
B. Prep/Set-Up
C. 20 min @ 85-90%
800m Bike Erg/400m Ski Erg
100ft Walking Lunges – no loading
10 Burpees
5 Strict Pullups

SW Active – Oct. 22

Thursday – Cj Int/Varied + Back off + Upper Int/Varied + Gym EMOM
A. 3 Squat Clean + 1 Split Jerk, work to a challenging set – reset b/t cleans off the floor
B. 3 Squat Clean + 1 Split Jerk, @ 85-90% of A x 4 sets, rest as needed
C. Weighted Ring Dip/Ring Pushup/Pushup/Bench Variation, 4-6 tough reps x 3 sets, 2 min
D. Feet Elevated Inverted Row @ 40×1, 4-5 tough reps per min x 5 minutes
E. HS Walk/Free-Standing HS/Cartwheel/HS Hold/Core EMOM Practice 5-10 min – Coach will help you set up an appropriate

SW Active – Oct. 21

Wednesday – Fsq Int + % + MWG Chipper
A. Front Squat, work to a tough set of 5
B. Front Squat, 5 reps @ 85-90% of A x 2 sets, 3 min
C. Prep/Set-Up
D. @ 85-90% Effort For Time:
50 cal Rowing
25 Toes to Bar
25 Pushups
50 cal Rowing
50 Hang Power Clean to OH @ 55/75lbs

SW Active – Oct. 20

Tuesday – MAP 30/30 + MAP 60/60 + MAP 90/90
4 sets @ 85-90%
30 sec Burpees over 20” Box
30 sec rest
30 sec DB Power Snatch @ 35/50lbs
30 sec rest
30 sec Wall Balls @ 15/20lbs to 9/10ft
30 sec rest
+
Rest 2 min
+
2 sets @ 85-90%
60 sec AirBike/Bike Erg *airbike first
60 sec rest
60 sec Double Unders
60 sec rest
60 sec Single Arm Alternating DB Hang Clean to OH @ 35/50lbs
60 sec rest
60 sec Jumping Switch Lunges
60 sec rest
+
Rest 2 min
+
@ 85-90%
90 sec 1 DB Step-Over 20/24” Box @ 35/50lbs
90 sec rest
90 sec Burpees
90 sec rest
90 sec AirBike/Bike Erg

SW Active – Oct. 19

Wk 1/4 – Oct. 19
Monday – Sn Int/Varied + Back off + Upper Int/Varied + Gym EMOM
A. Halting Snatch Deadlift. Paused Squat Snatch. OHS 1.1.1 – work to a challenging set
B. Halting Snatch Deadlift. Paused Squat Snatch. OHS 1.1.1. @ 85-90% of A x 4 sets, rest as needed
C1. Press @ 11×1, 6 tough reps x 3 sets, 1 min
C2. Weighted Strict Pullups on Rings/Bar, 4-5 reps x 3 sets, 1 min *scale appropriately – negative/band/etc
D. EMOM x 10 minutes
1st – 20-30 sec Toes to Bar/Toes to Rings/Kipping Leg Raise/Knee Raise/Hollow Arch Swings
2nd – 20-30 sec HSPU/HS Hold/Pike HSPU/Wall Walk Progression

SW Active – Oct. 16

Friday – Upper Int + Increasing effort Erg MAP sets
A1. Weighted Ring Push-up, 2-3 tough reps x 3 sets, 1 min
A2. Single Arm DB Row, 5-6 reps x 3 sets, 1 min
B. 3 sets
1,000m Rowing
1,000m Ski Erg/2km Bike Erg
3 min Recovery b/t sets
*1st 7/10 effort
*2nd 8/10 effort
*3rd 9/10 effort

SW Active – Oct. 14

Wednesday – Fsq Int Sets + DODL + Core/Skill/EMOM
A. Front Squat, 5-4-3, 3-4 min b/t
B. Double Overhand No Hook Grip Deadlift @ 11×1, work to a challenging set of 4 – one tough set
C. For Movement Quality/Not For Time:4 Left Arm Turkish Get Up – heavy as you can
25 Reverse Single Unders/Single Unders or Double Unders
4 Right Arm Turkish Get Up
2 min FLR on Rings
4 Left Arm Turkish Get Up – heavy as you can
25 Reverse Single Unders/Single Unders or Double Unders

4 R arm Turkish Get Up
2 min FLR on Rings
D. Ring Roll Out, 20-30 sec per min x 5 minutes –

SW Active – Oct. 13

Tuesday – Upper Int + MW Mixed MAP Sets
A1. Left Arm Glute Bridge DB Bench Press, 5-6 reps per arm x 3 sets, 30 sec – Upper back on the Bench
A2. Top of Ring Dip Hold, AMSAP x 3 sets, 30 sec
A3. Right Arm Glute Bridge DB Bench Press, 5-6 reps per arm x 3 sets, 30 sec
A4. Pendlay Row, 6 tough reps x 3 sets, 1:30 min
B. 2 sets @ 85-90%
75 cal Ski/Row
50 Burpees to 6 “ OH
5 min Recovery b/t
*Break up Erg and Burpee however you see best or do as written
*Scaled*
2 sets @ 85-90%
50 cal Rowing/Ski Erg
25 Burpees
3-5 min Recovery