SW Active – Feb. 28

Friday – MAP 10/10 x 2 + Upper End [Non Gym}
A. 10 min @ 85-90%
Rowing Cals – 10,10,10,etc
Burpees on to Box – 2,4,6,etc
– 5 min Recovery –
10 min @ 85-90%
2 Wall Walk
5 Double Hang KB Power Cleans @ 16/24kg/hand
100ft Double KB Front Rack Carry @ 16/24kg/hand
2 Rope Climb to 12ft
50ft Walking Lunges – no loading
B1. Left Arm Half-Kneeling DB Press @ 10×1, 12-15 reps x 4 sets, 30 sec
B2. Right Arm Half-Kneeling DB Press @ 10×1, 12-15 reps x 4 sets, 30 sec
B3. Sled Pull with Pulling Rope, 100ft Moderate Load/Fast PACE x 4 sets, 1:30 min

SW Active – Feb. 27

Thursday – Sn Singles + RDL Ecc + Hip Thrust + Upper Int
A. Squat Snatch, 1 rep x 9 sets, rest as needed – 4 sets @ 70%, 3 sets @ 75-80%, 2 sets @ 80-85%
B. Romanian Deadlift @ 40×1, 10-9-8, 3 min – from a rack, plates dont touch the floor, use straps
C. Barbell Hip Thrust, 12-15 tough reps x 3 sets, rest as needed – heavy – feel that ass
D1. Low Incline Bench Press @ 20×1, 5-6 reps x 3 sets, 1:30 min
D2. One Arm DB Row @ 20×1, 6 tough reps/arm x 3 sets, 1:30 min

SW Active – Feb. 26

Wednesday – Erg EMOM + MAP 5/5 x 3
A. EMOM x 12 minutes – fast
1st – 30 sec Rowing
2nd – 30 sec AirBike
3rd – 30 sec Ski Erg
B. 5 min @ 85-90%
15 Du’s
5 Air Squats
15 DU’s

5 Burpee
– 5 min rest –
5 min @ 85-90%
15 cal Rowing
10 KB Deadlifts @ 16/24kg/hand
– 5 min rest –
5 min @ 85-90%
15 cal Ski Erg
10 DB Push Shoulder to OH @ 35/50lbs/hand

SW Active – Feb. 25

Tuesday – Upper/Gym/Skill Sets + MWG Forward/Reverse Chipper
A. 3 sets:
30 quick DU’s/30 sec of DU’s
5-10 Pushups
5-10 Toes to Bar/Toes to Rings/Hollow Arch Swings – work with people here
– 2 min rest –
B. For Time: [2 total sets]
35 cal AirBike
30 Wall Balls @ 15/20lbs to 9/10ft
25 Pullups/Jumping
20 Alternating Single Arm DB Hang Power Clean to OH @ 50/75lbs
– 5 min rest – then *Repeat in Reverse Order

*goal is similar work time both sets forward & reverse
*30 min time cap for the entire event

SW Active – Feb. 24

Wk 1/4 – Feb. 24
Monday – Cj Singles + Bsq % + SL Based Work + Upper Int
A. Squat Clean & Split Jerk, 1 rep x 9 sets, rest as needed – 4 sets @ 70%, 3 sets @ 75-80%, 2 sets @ 80-85%
B. Back Squat, 5 reps @ 74-79% x 3 sets, rest as needed
C. 3 sets:
10 left leg DB Russian Step-up on to high box
10 right leg DB Russian Step-up on to high box
– 2 min rest –
C1. Left Arm Standing DB Press @ 40×0, 5-7 reps x 3 sets, 30 sec
C2. Right Arm Standing DB Press @ 40×0, 5-7 reps x 3 sets, 30 sec
C3. Legless/Rope Climb to 12ft, 1-2 reps x 3 sets, 1:30min

Coach Joey Simms

We are super excited on having Joey become a bigger part of our community in 2020. He will be taking over more floor time and looking to increase his experience and client list.

He provides a very energetic and enthusiastic coaching style. I told my wife Sara when we interviewed for a new coach last year. “There’s just something’s you can’t teach, a few of those things are ‘Caring about people’ and ‘Being good with people’. If your looking to be a coach in fitness, you have to be able to relate to people, motivate people and invest emotional energy into people. Joey has plenty for 5 people.


Joey is a vibrant young coach excited to be working with Southwest Strength. From Brandon, Joey has experience competing in crossfit, powerlifting, Olympic lifting, triathlon, long distance running, and obstacle course racing. Joey loves working with clients and encouraging them to be stronger, work harder, and smile bigger every day in the gym. Joey brings a youthful energy to our group, and enjoys getting to know everyone in the gym and greater community.

Services Joey is taking part in:

  • Personal Training
  • Individual Coaching/Program Design/Assessment (Including Remote Coaching)
  • Group Class Coaching

Joey’s email : joey@southweststrength.com

Joey’s Phone Number: +1 (204) 761-9331

Sat feb. 22

Saturday –
A. 10 min @ ez/warm-up pace
12 cal Rowing
6 Step-Ups on to Box
12 cal Ski Erg
6 Air Squats
B. 10 min @ 85-90%
Rowing – 200m,200m,200m,200m, 200m, etc
Pushups – 3,6,9,12,15,etc
– 5 min Recovery –
10 min @ 85-90%
Ski Erg – 200m, 200m, 200m, 200m, 200m, etc
Toes to Rings – 3,6,9,12,15,etc

SW Active – Feb. 21

Friday – Cj Complex + Clean Pull + Upper/Mixed EMOM
A. 1 Power Clean + 1 Push Press, work to a tough set
B. Clean Pull, 2 reps x 5 sets, 2-3 min – straps/build!
C. 4 sets:
50ft Sled Pull with Pulling Rope
– 10-30 sec rest –
1 tough Close Grip Bench – build to a new max
– 2 min rest –
D. 1k Ski Erg For Time 🙂