Southwest Active – Sept. 18

Wednesday – Upper Int + Varied Work Capacity
A1. 5 tough touch and go push press x 3-5 sets, 1 min
A2. Weighted Strict Pronated Pullups/Negatives/Assisted Pullups, 1-5 reps x 3-5 sets, 1 min 
B. 7 rounds for time:
3 Burpees over 20/24” Box
4 Alternating Hang DB Power Snatch @ 35/50lbs

Southwest Active – Sept. 17

Tuesday – Row/AirBike/Ski + Skill + Row/AirBike/Ski
10 min Rowing
2 min Rowing @ 5/10 effort
2 min Rowing @ 6/10 effort
2 min Rowing @ 7/10 effort
2 min Rowing @ 8/10 effort
2 min Rowing @ 9/10 effort
+
Skill Work/Choice/Options – Pick 1
HS Walking/HS Hold/Work per min x 5 minutes
Toes to Rings/Bar/Bar Muscle Up Work per min x 5 minutes
Rope Climb, 1-2 per min x 5 minutes
DU’s per min x 5 minutes
+
10 min Ski Erg
2 min Ski Erg @ 5/10 effort
2 min Ski Erg @ 6/10 effort
2 min Ski Erg @ 7/10 effort
2 min Ski Erg @ 8/10 effort
2 min Ski Erg @ 9/10 effort
+
Skill Work/Choice/Options – Pick 1
HS Walking/HS Hold/Work per min x 5 minutes
Toes to Rings/Bar/Bar Muscle Up Work per min x 5 minutes
Rope Climb, 1-2 per min x 5 minutes
DU’s per min x 5 minutes
+
10 min AirBike
2 min AirBike @ 5/10 effort
2 min AirBike @ 6/10 effort
2 min AirBike @ 7/10 effort
2 min AirBike @ 8/10 effort
2 min AirBike @ 9/10 effort

Southwest Active – Sept. 16

Wk 2 – Sept. 16
Monday – Fsq Int + Deadlift Linear (%) + Upper Int
A. Front Squat, 8-8-8, 3 min b/t – tough/increasing
B. Deadlift @ 11×1, 5 reps x 3 sets, 2:30 min – start @ 68-72% + 0-20lbs per set
C. 6 rounds – NOT FOR Time:
50ft Sled Pull with Pulling Rope
3-10 Kipping HSPU
– 1:30 min rest
10 Barbell Bent Over Rows
3-10 Ring Dips/Pushups
– 1:30 min rest

Sw Active – Sept 14

3 rounds for time [10 min time cap]

15 cal Ski
12 Power Clean @ 85/135
9 Bar Facing Burpees 
+
5 min Rest
+
3 rounds for time [10 min time cap]
15 cal AirBike
15 Wall Balls @ 15/20 to 9/10ft
15 Push Jerks @ 55/75
+
5 min Rest
+
3 rounds for time [10 min time cap]
15 cal Rowing
50ft Bear Crawl
4 DB Burpee Over Step Over 20/24” Box @ 35/50/hand
Nathan Corrigal

Owner and Coach
Southwest Strength
southweststrength.com

Southwest Active – Sept. 12

Thursday – Core/Skill + 1M1Mixed
A. 3 rounds – Not For Time
30 sec DU’s or 40-50 reps
Assisted Bar Muscle Up/Kipping Pullups/Pullups/Pronated Negatives
B. 3 sets @ 85-90%
1 min Rowing
1 min Overhead Squats @ 55/75lbs
2 min rest
1 min Ski Erg
1 min Box Jump Overs @ 20/24” Box
2 min rest
1 min AirBike
1 min KBS @ 16/24kg
2 min rest

Southwest Active – Sept. 11

Wednesday – Upper Int + Varied Work Capacity
A1. 3 tng Push Press + 3 tng Push Jerks x 3 sets, 1 min – building/across
A2. Weighted Pronated Pullup/Pronated Pullup 4-6 reps x 3 sets, 1 min 
A3. Dip Support Leg Raises, AMRAP unbroken (straight) x 3 sets, 1 min

B. 3 rounds for time:
20 cal Rowing
10 DB Power Snatch @ 35/50lbs
10 Left arm DB OH Alternating Reverse Lunge @ 35/50lbs
10 Right arm DB OH Alternating Reverse Lunge @ 35/50lbs
20 Lateral Burpees over Rower

Southwest Active – Sept. 10

Tuesday – Row/AirBike/Ski + Skill + Row/AirBike/Ski
10 min Rowing
1 min Rowing @ 5/10 effort
1 min Rowing @ 6/10 effort
1 min Rowing @ 7/10 effort
1 min Rowing @ 8/10 effort
1 min Rowing @ 9/10 effort
+
Skill Work/Choice/Options – Pick 1
– HS Walking/HS Hold/Work per min x 5 minutes
– Toes to Rings/Bar 5-10 per min x 5 minutes
– Rope Climb, 1-2 per min x 5 minutes
+
10 min Ski Erg
1 min Ski Erg @ 5/10 effort
1 min Ski Erg @ 6/10 effort
1 min Ski Erg @ 7/10 effort
1 min Ski Erg @ 8/10 effort
1 min Ski Erg @ 9/10 effort
+
Skill Work/Choice/Options – Pick 1
– HS Walking/HS Hold/Work per min x 5 minutes
– Toes to Rings/Bar 5-10 per min x 5 minutes
– Rope Climb, 1-2 per min x 5 minutes
+
10 min AirBike
1 min AirBike @ 5/10 effort
1 min AirBike @ 6/10 effort
1 min AirBike @ 7/10 effort
1 min AirBike @ 8/10 effort
1 min AirBike @ 9/10 effort

SW Active – Sept 9

Wk 1 – Sept. 9
Monday – Fsq Int + Deadlift Linear (%) + Upper Int
A. Front Squat, 10-10-10, 3 min b/t – tough/increasing
B. Deadlift @ 11×1, 6 reps x 3 sets, 2:30 min – start @ 65-70% + 10-20lbs per set
C. 3 Rounds – NOT FOR TIME:
10 Kipping HSPU or 10 Seated DB Z Press
10 Pendlay Row – tough
D. 3 Rounds – NOT FOR TIME:
5-8 Ring Dips/Pushups
50ft Sled Pull