Aug. 3/2021

Tuesday – Sn Tech—>Int + Cj Tech—->Int + Vertical Int + Upper Extra
A. 1 Power Snatch + 1 Above Knee Hang Power Snatch + 1 OHS x 8 sets, 1:30 min
B. 1 Power Clean + 1 Push Jerk + 1 Split Jerk x 8 sets, 1:30 min
C1. Push Press @ 11×1, 7-6-5, 1:30 min – increasing from last week
C2. Rope Climb (to 12/15ft), Weighted Pullups, Weighted Negatives/Banded Pullups/Ring Row x 3 sets, 1:30 min *coaches will prescribe appropriate
D. For Time:
10 Tire Flips or 10 SandBag Clean Over Shoulder @ tough
25 Toes to Bar
5 Tire Flips or 5 SandBag Clean Over Shoulder
25 Pullups

Aug. 2/2021

Holiday Hours today – see MindBody!

Wk 2/4 – Aug.2/2021
Monday – Bsq Int + Erg Based AMRAP
A. Back Squat, 5 tough reps x 4 sets, 3 min
B. Warm-Up/Prep
C. For Time:
400m Running
1500m Rowing
400m Running
1500m Rowing

SW Active – July. 29

Thursday – BP Int + Upper Int/Varied + Skills [Du] + Core
A. Bench Press @ 20×1, 6-5-4, 2-3 min – tough sets
B1. Hollow Arch Swings, 6-10 reps unbroken x 3 sets, 30 sec
B2. Hollow Rocks, 10-15 reps perfect x 3 sets, 30 sec
B3. Standing Banded Straight Arm Lat Pull-Downs, 15 reps x 3 sets, 30 sec
C. DU’s, 20-30 sec per min x 5 minutes
D. 3 sets:
10 Strict Knee Raises/10 GHD Sit-Ups
1-3 Wall Walks 
100ft Farmer Carry @ challenging load/hand – can load up handles
2 min rest

SW Active – July. 28

Wednesday – Deadlift Linear + % + Run/Mixed AMRAP
A. Deadlift @ 11×1, work to a challenging set of 6
B. Deadlift @ 11×1, 6 reps @ 85-90% of A x 2 sets, 3-4 min
C. 5 Rounds for total work time
200m Running
10 DB Power Snatch @ 35/50
30 sec rest
250m Rowing
10 Wall Balls @ 15/20lbs to 9/10ft
30 sec rest

SW Active – July. 27

Tuesday – Sn Tech—>Int + Cj Tech—->Int + Vertical Int + Upper Extra
A .1 Snatch Pull + 1 Dip Squat Snatch + 1 OHS per min x 10 minutes – 5 min – ez, add up for remaining 5 min
B. 1 Clean Pull + 1 Above Knee Hang Squat Clean + 1 Split Jerk per min x 10 minutes – 5 min – ez, add up for remaining 5 min
C1. Push Press @ 11×1, 8-7-6, 1:30 min –
C2. Rope Climb (to 12/15ft), Weighted Pullups, Weighted Negatives/Banded Pullups/Ring Row x 3 sets, 1:30 min *coaches will prescribe appropriate
D.15,12,9 For Time
Toes to Bar
DB Push Press @ 35/50/hand
*Run 100m after every round
*7 min time cap

SW Active – July. 26

Wk 1/4 – July. 26/2021
Monday – Bsq Int + Erg Based AMRAP
A. Back Squat, 6 tough reps x 4 sets, 3 min
B. Warm-Up/Prep
C. For Time:
100 cal Rowing
100 cal Ski Erg
100 cal Bike Erg

-*30 min cap

SW Active – July. 23


Friday – Upper Int/Varied + MWG Chipper
A. Close Grip Bench Press @ 40×1, 4-4–2-2-2, 2 min – *if 2s feel good, go for a PR
B. Pronated/Strict Pullup/Pullup Work x 3 sets, rest as needed *progression of previous weeks
C. 10 Rounds for time:
10 cal Rowing
5 Burpees
1 Rope Climb to 12/15ft

SW Active – July. 21

Thursday – Heavy Carry + SL Int + Glutes + Erg/Squat
A. EMOM x 10 minutes
1st – 100ft SandBag Carry @ tough
2nd – 20-30 sec Top of Ring Dip hold or FLR on Rings
B. EMOM x 10 minutes
1st – 100ft Heavy Farmer Carry
2nd – 20-30 sec GHD Sit-Up/Stir the Pot/
C. Back Rack Front Foot Elevated Split Squat @ 40×1, 6/leg x 3 sets, 1 min b/t legs – take bar from a rack

D. 15,12,9 For Time:
Ski Erg Cals
DB Thrusters @ 20/30lbs/hand

SW Active -July. 21

A. Warm-Up/Prep
B. For Time:
400m Running
1.0 mile Echo Bike
1 Round of DT @ 65/95lbs
400m Running
1.0 mile Echo Bike
1 Round of DT @ 65/95lbs
400m Running
1.0 mile Echo Bike
1 Round of DT @ 65/95lbs
* 25 min time cap
C1. Flat DB Bench Press @ 40×1, 8-12 reps x 3 sets, 30-60 sec
C2. Supinated Grip Ring Rows @ 40×1, 8-12 reps x 3 sets, 30-60 sec

SW Active – July. 20

Tuesday – Sn Complex + Cj Complex + Bsq Paused + Hip Thrust + Core
A. 1 Squat Snatch + 1 Above Knee Hang Squat Snatch x 6-8 sets, rest as needed
B. 1 Squat Clean + 1 Split Jerk x 6-8 sets, rest as needed
C. Back Squat @ 22×1, 4-5 reps x 3-4 sets, 3 min
D. EMOM x 12 minutes
1st – 8-10 L Leg Weighted Hip Thrust
2nd – 8-10 R Leg Weighted Hip Thrust
3rd – Hollow Rock/Hold or L-Sit from Pullup Bar/Rings or Parallettes