Southwest Active – July. 22

Wk 2/4 – Build/8
Monday – Sn Complex + Upper EMOM + Upper Ecc
A. Snatch Pull. Floating Squat Snatch. OHS 1.1 – work through 8-10 sets of complex – good positions
B. EMOM x 10 minutes
1st – 2-5 Strict HSPU or 3-7 Kipping HSPU – scaled with 3-5 Push Press
2nd – 2 quick Rope Climbs to top – try legless or seated from the ground for 1 of them – scale with 50ft sled pull with pulling rope or Supinated Barbell Bent Over Rows for 6-10 reps
C. EMOM x 10 minutes
1st – 3-6 Kipping Ring DIp/Strict Dips – scaled with Ring Pushups/Pushups or DB Bench Press 6-8 reps
2nd – Bar Muscle Up Practice/10 Kipping Pullups/Banded Pullups on J-Cups/Pronated Negatives – Slow/Neutral Grip Pullups
D1. Tall Kneeling DB Press @ 41×1, AMRAP unbroken @ tough loading x 3 sets, 1 min
D2. DB Bent Over Rows @ 40×0, 1 min AMRAP @ tough loading x 3 sets, 1 min

SW Active – July. 19

Friday – LSD Low %
45 min @ ez – in any order
800m Running
100ft Sled Push @ moderate
2-4 Tire Flips
30 sec L Side Bridge
30 sec R Side Bridge
800m Rowing/Ski Erg
16 Step-Ups on to 20/24” Box
1-2 min of Skill Practice of your choice

SW Active – July 18

Thursday – Bsq Linear + Deadlift Varied + SL/Pchain Work + Strongman Work
A. Back Squat, work to a challenging set of 5 – quickly – not alot of sets here
B. Deadlfit, work to a tough touch and go set of 10 – only one tough/challening set
C. Barbell Overhead Reverse Lunges, 10 reps every 2 min x 5 sets
D. 5 rounds for time – teams of 2
6 SandBag Cleans Over Shoulder @ 100/150lbs
10 Lateral SandBag Burpees
200ft Farmer Carry @ 50/75lbs/hand
*15 min time cap

Southwest Active – July. 17

Wednesday – Cj Complex Int + MAP 10/10 – Mixed
A. Power Clean & Push Jerk Cluster 1.1.1 – work to a challenging set – 10 sec b/t 1.1.1
B. Prep
C. 10 min @ 85-90%
15 cal Ski Erg/Rowing/AirBike
200m Running
– 5 min rest
10 min @ 85-90%
15 cal Ski Erg/Rowing/AirBike
7 left Arm DB Hang Clean to OH @ 35/50lbs
7 right Arm DB Hang Clean to OH @ 35/50lbs

1-1 Movement Assessment


Movement Assessments provide a ton of value for the coach and client. Whether you are an athlete or a client looking to improve your health and fitness, you need to have an understanding of baseline metrics. Seeing how your ankles, hips and shoulders move is VERY important prior to any training.

You may have movement limitations or pain, the movement assessment will paint a picture as to why!


Week Review from July. 8 (testing week) + New Training Cycle Southwest Active – July. 15



New Training Cycle!/Week Review

So last weeks testing with the Push-Up Test Mon, Tuesday – Mixed AMRAP test, Cindy on Wed and Run/Row/Ski on Thursday was probably some of the most impressive results I have seen since we opened our gym. The cool part about doing these tests this week with some of our long members is that they have been there from the beginning. So the evolution of their fitness, and even the testing in SW Active has evolved. After seeing the results last week of peoples of fitness just made me proud to see everyone do so well.

As a whole, we had more people than not RX Push-Up testing + Cindy on Mon/Wednesday!! That right there shows everyones hard work with the program, all that upper body work over the last 2-3 years is paying off!!

The aerobic/endurance test on thursday was probably my favourite. I was hesitant, as I wasnt sure if attendance would be high for this (calling out all you cherry pickers 🙂 ) to get a good grasp on where we are at with this type of testing. However, I think alot of you guys surprised yourself, and definitely went outside your comfort zone.

This type of test – Run 2,000m, Row 2,000m and Ski 2,000m is something you guys have all IMPROVED on so much. The thing with this type of testing/training is the “progress” is always so evident or doesn’t hit you right in the face. A lot of this type of testing, training is mental for some, as the results are skewed because they just went through the motions. However, from what I saw, is that all the pacing work, breathing work, aerobic work we have done, you guys are at a very high fitness level. For some, who would have said I would be doing a long distance test for 30+ minutes at a high heart rate!!?!?

Shoutout to someone like Marcie Greenley, “I have never ran 2,000m in my life, but all I can do is try and see where I end up”. 45 min time cap on Thursday, Marcie finishes in 44:24. One of my all time favourite moments to date. This is what its all about here guys, pushing past those mental blocks, and like Marcie said “all I can do is try”.

She text me later saying this…”Thanks for believing I could do it tonight!  I surprised myself. Never in a million years thought I would finish. Let alone run the 2000 m.”


Here is our priorities for our group for the next 4 weeks- SW Active

Mondays – Sn work + Upper/Gym Work + Body Building

Tuesday – Mixed Aerobic Power Intervals

Wednesday – Cj work + Mixed Aerobic AMRAP

Thursday – Lower Absolute Work (Bsq, DL, Lunge, Carry)

Friday – Long slow distance – aerobic volume/breathing/pacing (running, rowing, core, etc)


Wk 1/4 – Build/8
Monday – Sn Complex + Upper EMOM + Upper Ecc
A. Snatch Pull. Above Knee Hang Squat Snatch 1.1 – work through 10 sets of complex/building
B. EMOM x 20 minutes
5 min: 2-5 Strict Pronated Pullups (or Bar Muscle Up practice)
5 min: 2-5 Strict HSPU
5 min: 1-2 Rope Climbs to 12ft
5 min: AMRAP unbroken Ring Pushups
C1. Seated Filly Press @ 41×1, 5-6 reps per arm x 5 sets, 1 min b/t arms
C2. One Arm DB Row @ 40×0, 6 tough reps per arm x 5 sets, 1 min b/t arms

Southwest Active – July. 12

Friday – KB Complex/Varied + Vertical or Horizontal int + LSD/Gym
A. 45 min @ ez
3 rounds @ ez
15 cal Row/AirBike/Ski/200m Run
10 Walking Lunges
5 Toes to Bar
3 rounds @ ez
15 cal Row/AirBike/Ski/200m Run
HS Walk/HS/FLR (30-45 sec of work)
3 rounds @ ez
15 cal Row/AirBike/Ski/200m Run
50ft SandBag Carry on left shoulder
5 Burpees
50ft SandBag Carry on right shoulder
5 Burpees
3 rounds @ ez
15 cal Row/AirBike/Ski/200m Run
5 Left Arm Hang DB Power Clean to OH – Moderate
5 Right Arm Hang DB Power Clean to OH – Moderate
50ft Bear Crawl