SW Active – Feb. 6/2023

Wk 1/4 – Feb. 6/2023
Monday
A. 1 Snatch Pull + 1 Below Knee Hang Snatch Pull + 1 Above Knee Hang Squat Snatch x 9 sets, rest as needed – 6 sets @ Light – > Moderate / 3 sets @ tougher
B. Deadlift @ 11×1, work to a challenging set of 4
C. Deadlift , 10 reps @ 70-75% of B x 2 sets, 3 min – touch and go reps
D. Seated Box Jump, 1 rep every 15 sec x 5 minutes – Moderate Height but focus is landing as high as possible on top of the box
E. Ski Erg, 100m ALL OUT every 1:30-2 min x 8 sets

Tuesday
A. 20 min @ 85-90%
5 Toes to Bar
10 Lateral Hurdle Jumps – https://www.youtube.com/watch?v=Q6KsNgRNhTk
15 cal Rowing
B1. Press @ 11×1, 5-6 tough reps x 5 sets, 1 min
B2. Pullup Progression x 5 sets, 1 min
C. Anchored Sit-Ups, 1 min AMRAP / 1 min off x 3 sets

Wednesday
A. Warm-Up/Prep
B. 3 Rounds @ Very Easy
1:30 min Rowing
1:30 min Bike Erg
30-60 sec Recovery
+
Rest as needed
+
3 Rounds:
100ft L arm Contralateral KB Carry @ tough – https://www.youtube.com/watch?v=2KWADx0k5gU
30 sec rest
100ft R am Contralateral KB Carry @ tough 
30 sec rest
+
Rest as needed
+
4 Rounds @ Moderate
1 min Ski Erg
1 min Echo Bike
30-60 sec Recovery
+
Rest as needed
+
5 Rounds:
100ft SandBag Carry @ 100/150
30 sec rest
+
Rest as needed
+
5 Rounds @ Very Hard
30 sec Row or Ski Erg
30 sec Bike Erg or Echo Bike
60 sec Recovery

Thursday
A. 2 Tng Power Clean + 1 Push Jerk + 1 Split Jerk x 7 sets, rest as needed – 4 sets @ light – > Mod / 3 sets @ tougher
B. Back Squat, work to a challenging set of 7 [we will be going 7 / 5 / 3 /1 in the coming weeks an FYI 🙂 ]
C. Back Squat, 10 reps @ 65-70% of B x 1 set – squat FAST / no Pause @ the top
D1. Lateral Single Leg Jumps, 10 Moderate to Challenging effort jumps x 3 sets, 30 sec – focus on landing positions on that outside foot
D2. Russian KBS, 10-15 heavy ass reps x 3 sets, 1:30min – heels down / fast hips / lets go
E. Barbell Good Morning @ 20×1, 5-7 moderate reps x 3 sets, 2 min

Friday
A. Warm-Up/Prep
B. For Time:
40 Wall Balls @ 15/20lbs to 9/10ft
20 Pullups – kip
40 cal Rowing
30 Alternating DB Power Snatch @ 35/50
15 Pullups – kip
30 cal Rowing
20 DB Facing Burpees
10 Pullups – kip
20 cal Rowing
10 Goblet Squats @ 24/32kg
5 Pullups – kip
10 cal Rowing
*25 min Time Cap
B1. FLR on Rings, 30-60 sec x 5 sets, rest as needed
B2. Dumbbell Bent Over Rows, 10-12 tough reps x 5 sets, rest as needed

SW Active – Wk of Jan. 30

Wk 4/4 – Jan. 30/2023
Monday
A1. 1 Above Knee Hang Squat Snatch x 5 sets, 10-30 sec
A2. Box Jump – Step Down, 20 reps x 5 sets, 2 min
B. Paused Front Squat. Front Squat 1.1 x 3 sets, 1-2 sec pause – building from last week
C. @ High Effort / Max Reps
2 min:
600/800m Bike Erg 
AMRAP Hang Power Cleans @ 65/95lbs
(Into…)
2 min:
600/800m Bike Erg 
AMRAP Hang Power Cleans @ 85/135lbs
(Into…)
2 min:
600/800m Bike Erg 
AMRAP Hang Power Clean @ 105/155lbs
*depends how busy the classes are, COACH will change your weights for you 😉
D. Rear Elevated Split Squat, 30 sec per leg x 2 sets, 30-60 sec b/t legs – no load

Tuesday
A1. Weighted Pronated Hang from Pullup Bar, 15 sec / 15 sec rest / 15 sec x 3 sets, 30-60 sec
A2. Hollow Arch Swings, 6 slow/small / 10-20 sec rest / 6 fast/large x 3 sets, 30-60 sec
A3. Double KB Pendlay Rows @ 11×0,, 6-9 tough reps x 3 sets, 90-120 sec – build off last week!
B. 5 min AMRAP
– Push-Ups –
– old test / check old scores
C. For Time:
10 unbroken Toes to Rings
3 Wall Walks
25 cal Rowing
10 unbroken Toes to Rings
3 Wall Walks
25 cal Rowing
10 unbroken Toes to Rings

Wednesday
A. Trap Bar Deadlift or Deadlift, 4-4, 3 min – 2 reps @ 11×1 / 2 reps – tng
B. 2 Rounds:
5 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
175m Very Hard Ski Erg
(10 sec transition)
5 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
175m Very Hard Rowing
(10 sec transition)

Thursday
A1. Power Clean 1.1 x 5 sets, 10-15 sec – building from last week – 10 sec b/t 1.1
A2. Burpee Box Jumps, 6-15 fast efficient reps x 5 sets, 90-120 sec
B1. Double KB Front Squats @ 20×1, 4-6 tough reps x 3 sets, 60 sec
B2. Weighted Wall Sit, 20-45 sec x 3 sets, 90-120 sec *hold in Goblet, Weight Vest, or Weight Plate on Lap
C. 5 Rounds For Time
400m Rowing
100ft Walking Lunges – no load (25ft sections)

Friday
A1. Weighted Strict Dip Cluster 1.1.1 x 3 sets, rest as needed
A2. One Arm DB Rows, 4-7/arm x 3 sets, rest as needed
C. 3 Rounds:
AMSAP top of Ring Dip Hold / FLR on Rings
1-4 Rope Climbs / Rope Climb Practice
2 min rest
C. Erg / Mixed
3 min Ski Erg @ 85-90%
(Into..)
3 min @ 85-90%
12 Devils Press @ 35/50/hand
AMRAP Farmer Carry @ 35/50/hand in time remaining
– 4 min Recovery –
3 min Rowing @ 85-90%
(Into…)
3 min @ 85-90%
24 DB Step-Over 20/24” Box @ 25/40/hand
AMRAP Ski Erg in time remaining

SW Active Wk 3. Wk of Jan. 23

Wk 3/4 – Jan. 22/2023
Monday
A1. 1 Snatch Pull + 1 Above Knee Hang Squat Snatch + 1 OHS x 5 sets, 10-30 sec
A2. Box Jump – Step Down, 15 fast / efficient reps x 5 sets, 2 min
B. Paused Front Squat. Front Squat 2.1 x 3 sets, rest a needed – 1-2 sec pause in bottom / build from previous weeks
C. For Time:
50 cal Echo Bike (all echo bikes are good to go now)
50 Push Jerks @ 65/95
*partion how you think is best
*examples:
50/50, 5 rounds of 10/10, 10 rounds of 5/5, etc
*encourage clients to come up with their own strategy for this.

D. Rear Elevated Split Squat, 30 sec per leg x 2 sets, 30-60 sec b/t legs – no load

Tuesday
A1. Weighted Pronated Hang from pullup Bar, 20-30 sec x 3 sets, 30-60 sec
A2. Hollow Arch Swings, 5 slow/small / 10-20 sec rest / 5 fast/large x 3 sets, 30-60 sec
A3. Double KB Pendlay Rows @ 11×0, 8-12 tough reps x 3 sets, 90-120 sec
B. Flat DB Bench Press, @ 20×0, AMRAP unbroken @ tough load/hand x 3 sets, 2 min *something you can do 8-12 tough reps @
C. For Time:
1,000m Rowing
20 L arm DB Push Press @ 35/50lbs
30 Toes to Rings
20 R arm DB Push Press @ 35/50lbs

Wednesday
A. Trap Bar Deadlift or Deadlift, 6-6, 3 min – 3 reps @ 11×1 / 3 reps – tng
B. 3 Rounds:
4 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
150m Very Hard Ski Erg
(10 sec transition)
4 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
150m Very Hard Rowing
(10 sec transition)

Thursday
A1. Power Clean Cluster 1.1.1 x 5 sets, 10-15 sec – building
A2. Burpee Box Jumps, 6-15 fast efficient reps x 5 sets, 90-120 sec
B1. Double KB Front Squats @ 20×1, 6-9 TOUGH reps x 3 sets, 30-60 sec
B2. Wall Sit, 30-60 sec x 3 sets, 90-120 sec
C. 5 Rounds @ high effort/ for time
15 cal Ski Erg
15 KBS @ 16kg/24kg – overhead

Friday
A1. Weighted Strict Dip Cluster 1.1.1.1 x 3 sets, rest as needed
A2. One Arm DB Rows, 6-9 / arm x 3 sets, rest as needed
C. 5 Rounds:
1-2 Wall Walks
1 Rope Climb
20-30 sec Hollow Rocks
1:30 ming rest
C. Erg / Mixed
3 min Bike Erg @ 85-90%
(Into…)
3 min @ 85-90%
10 x 50ft Shuttle Running
15 Line Facing Burpees
AMRAP Kipping Pullups
– 4 min Recovery –
3 min Rowing @ 85-90%
(Into…)
3 min @ 85-90%
100 Single Unders
30 Air Squats
AMRAP Farmer Carry @ 50/75/hand

SW Active – Wk of Jan. 16

Wk 2/4 – Jan. 16/2023
Monday
A1. 1 Snatch Pull + 1 Floating Power Snatch + 1 Above Knee Hang Power Snatch x 5 sets, 10-30 sec rest
A2. Box Jump – Step Down, 12 fast / efficient reps x 5 sets, 2 min
B. Paused Front Squat. Front Squat 2.2 x 3 sets, rest as needed – 1-2 sec pause in the bottom
C. For Time
Rowing Cals – 21,15,9
Lateral Burpees Over Rower 15,12,9
Push Jerks @ 75/115 – 12-9-6
D. Rear Elevated Split Squat, 30 sec per leg x 2 sets, 30-60 sec b/t legs – no load

Tuesday
A1. Top of Ring Dip Hold, 15-30 sec Hold – add load x 3 sets, 30-60 sec *or progress similar to last week
A2. Sled Pull with Pulling Rope, 100ft x 3 sets, 90-120 ec
B.Seated Top Down Alternating DB Press @ 10×1, 12-16 alternating reps x 3 sets, 2 min – https://www.youtube.com/watch?v=plj13gqNHEw

C. 5 Rounds For Time
10 cal Rowing
10 DB Bench Press @ 35/50/hand
10 cal Rowing
10 tough Ring Rows
C1. Hollow Arch Swings, 5-15 unbroken reps x 3 sets, 30 sec
C2. Hollow Hold, 20-30 sec x 3 sets, 30 sec

Wednesday
A. Trap Bar Deadlift or Deadlift, 8-8 3 min – 4 reps @ 11×1 / 4 reps – touch and go
B. 4 Rounds:
3 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
125m Very Hard Ski Erg
(10 sec transition)
3 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
125m Very Hard Rowing
(10 sec transition)

Thursday
A1. Power Clean. Above Knee Hang Squat Clean, 1.1 x 5 sets, 10-15 sec – building
A2. Burpee Box Jumps, 5-12 fast / efficient reps x 5 sets, 90-120 sec
B1. Goblet Squat @ 20×1, 8 tough reps x 3 sets, 30 sec – tougher than last week
B2. Double OH KB Hold, 30 sec hold x 3 sets, 90-120 sec
C. 3 Rounds @ high effort
10 cal Echo Bike
30 alternating step-Ups onto 20/24” Box

Friday
A1. Weighted Strict Dip Cluster 2.2.1 x 3 sets, rest as needed
A2. One Arm DB Rows, 8-10 reps / arm x 3 sets, rest as needed
B. 5 Rounds:
1-2 Wall Walk Progressions
10 Hollow Arch Swings
100ft Double KB Front Rack Carry
1:30 min
C. Erg / Mixed
3 min Bike Erg @ 85-90%
(Into..)
3 min @ 85-90%
20 Toes to Rings
10 Burpees
– 4 min Recovery –
3 min Rowing @ 85-90%
SandBag Clean Over Shoulder @ 80/100 – 3,3,3, etc
Push-Ups – 2,4,6, etc

SW Active – Wk of Jan. 9/2023

Cycle 1 of 2023

Wk 1/4 – Jan.9/2023
Monday
A1. 1 Muscle Snatch + 2 Below Knee Hang Power Snatch + 3 Overhead Squats x 5 sets, 10 sec – building in load as positions allow
A2. Box Jump – Step Down, 10 fast / efficient reps x 5 sets, 2 min
B. Paused Front Squat. Front Squat, 3.2 x 3 sets, 3 min – tough sets – 1-2 sec pause for the pause fsq
C. For Time
Echo Bike Cals – 21-15-9
Power Cleans – 15-12-9
*15 @ 65/95 – 12 @ 95/135 – 9 @ 115/165lbs
D. Rear Elevated Split Squat, 30 sec per leg x 2 sets, 30-60 sec b/t legs – no load

Tuesday
A1. Top of Ring Dip Hold, 15-30 sec hold x 3 sets, 30-60 sec
A2. Weighted Pronated Hang From Pullup Bar, 15-30 sec tough x 3 sets, 90-120 sec
A3. Seated DB Press @ 22×2, 8-12 tough reps x 3 sets, 30-60 sec
A4. Sled Pull with Pulling Rope, 50ft tough x 3 sets, 90-120 sec
B. 5 Rounds For Time
2 Wall Walks
5/7 cal Ski Erg
1 Rope Climb to 12ft
5/7 cal Ski Erg
C1. Hollow Hold, 20-30 sec perfect positions x 3 sets, 30 sec
C2. L arm DB Windmill, 5 reps x 3 sets, 30 sec
C3. R arm DB Windmill, 5 reps x 3 sets, 30 sec

Wednesday
A. Trap Bar Deadlift or Deadlift, 10-10, 3 min – 5 reps @ 11×1 / 5 reps – touch and go
B. 6 Rounds:
2 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
100m Very Hard Ski Erg
(10 sec transition)
2 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
100m Very Hard Rowing
(10 sec transition)

Thursday
A1. Power Clean. Below Knee Hang Power Clean. Front Squat 1.1.1 x 5 sets, 10 sec – building as positions allow
A2. Burpee Box Jumps, 5-10 fast / efficient reps x 5 sets, 90-120 sec
B1. Goblet Squats @ 20×1, 10-12 tough reps x 3 sets, 30 sec
B2. Weighted Front Bridge, 30 sec tough x 3 sets, 90-120 sec
C. EMOM x 9-12 minutes @ high effort
1st – 30 sec Alternating Step-Ups
2nd – 30 sec Bike Erg – damper 10
3rd – 30 sec Wall Sit

Friday
A1. Weighted Strict Dip Cluster 2.2.2 x 3 sets, rest as needed
A2. One Arm DB Rows, 10-12 / arm x 3 sets, rest as needed
B. 5 sets:
10 hollow arch swings
10 sec rest
10 Anchored Reverse Crunches
10 sec rest
100ft tough Farmer Carry with heavy DBs
60-90 sec rest
C. Erg/Mixed
3 min Rowing @ 85-90%
(Into…)
3 min @ 85-90%
Strict Pronated Pullups – 1,2,3, etc
Burpees – 1,2,3, etc
– 4 min Recovery –
3 min Ski Erg @ 85-90%
(Into..)
3 min @ 85-90%
5 L arm DB Hang Clean to OH @ 45/65
5 R arm DB Hang Clean to OH @ 45/65

SW Active – Wk of. Jan 2

Wk 4/4 – Jan. 2/2023
Monday
A. 4 Rounds:
2:30 min [10-15 Kipping Pullups or (Pullup Progressions + Hollow Arch Swings) + AMRAP Bike Erg or Row in time remaining]
(Into..)
2:30 min [5-10 HSPU/5-15 Push-Ups + AMRAP Bike Erg or Row in time remaining]

(Into..)
B. Split Jerk, work to a challenging set of 2 – from a rack
C. 5 Rounds For Time
5 Burpees over 20” Box
100ft L arm Farmer Carry @ 24/32kg
5 Burpees over 20” Box
100ft R arm Farmer Carry @ 24/32kg
*15 min time CAP
D. Before Home if time – accumulate 100 perfect hollow rocks – rest as needed to ensure quality is HIGH

Tuesday
A. Back Squat, work to a challenging set of 2 *if feeling good, go for a new single
B. 3 Rounds for time
5 cal Ski Erg
5 Hang Power Clean @ light
5 Shoulder to OH @ light
– 1 min Recovery – 
3 Rounds for time
5 cal Ski Erg
3 Hang Power Clean @ moderate
3 Shoulder to OH @ moderate
– 1 min Recovery – 
3 Rounds for time
5 cal Ski Erg
1 Hang Power Clean @ tough
1 Shoulder to OH @ tough

*coach Joey will prescribe appropriate weights for all. 
C. 3 Rounds @ high effort
30 sec Double Unders / Single Unders
30 sec rest
30 sec Wall Balls @ 15/20lbs to 9/10ft
30 sec rest
30 sec Echo Bike
30 sec rest

Wednesday
A. Warm-Up/Prep
B. 4 sets:
1,000m Rowing
25 Russian KBS @ 16/24kg
20 x 50ft Shuttle Running
– 4 min Recovery – 
Rounds 1,2 – VERY EASY
Rounds 3 – Moderate
Round 4 – FAST
C1. Anti-Rotational Front Bridge, 30-45 sec x 3 sets, 30 sec
C2. KB Windmills, 3-5/arm x 3 sets, 30 sec b/t

Thursday
A1. HSPU/HS Hold/Wall Walk/Push-Up x 5 sets, rest as needed
A2. Axle Bar / Regular Bar Pendlay Row @ 10×1, 5-8 reps x 5 sets, rest as needed *encourage Axle Bar use for variance
C. 20 min Echo Bike @ 5/10
@ minutes – 5 / 10 – get off and perform 3-5 Wall Walks + 15-20 Toes to Bar / Toes to Rings
______
@ minutes – 15 / 20 – get off and perform AMSAP FLR on Rings + 15 tough DB Bent Over Rows
D. 3 Rounds For Time:
10 cal Ski Erg
5 L arm Hang KB Power Clean @ 16kg
5 L arm KB Push Jerks @ 16kg
5 R arm Hang KB Power Clean @ 16kg
5 R arm KB Push Jerks @ 16kg

Friday
A. 5 sets:
2 L SandBag Clean over Shoulder @ tough
50ft Sled Push
2 R SandBag Clean over Shoulder @ tough
50ft Sled Push
2 min rest
B. 10———>1 For Time
Thrusters @ 35/45lbs
Burpees – no jump @ top
*no dropping empty bars 🙂

SW Active – Wk of Dec. 26

Tuesday – Open Gym ( 10am-12pm)

Wednesday
A. Back Squat work to a challenging set of 3
B. 6 Rounds:
10 cal Echo Bike
5 Burpees – no jump
10 cal Rowing
10 Reverse Lunges – no load
2 min rest
*1st Round 5/10
*2nd Round 7/10
*3rd Round 9/10
______________
Repeat Each Effort Level One More Time
C. 3 sets:
5 L arm KB Windmill
(10 sec rest)
100ft L arm OH KB Carry @ tougher
(30 sec rest)
5 R arm KB Windmill
(10 sec rest)
100ft R arm OH KB Carry @ tougher
(30 sec rest)

Thursday
A1. HSPU/HS Hold/Wall Walk/Push-Up x 5 sets, rest as needed
A2. Axle Bar / Regular Bar Pendlay Row @ 10×1, 7-10 reps x 5 sets, rest as needed
C. 15 min Echo Bike @ 5/10
@ minutes – 4 / 8 / 12 / 15 – get off and practice TTB or Pullup + HSPU or Push-Up
D. 10 Rounds For Time:
5 cal Ski Erg
5 Toes to Rings

Friday
A1. Left Shoulder SandBag Carry, 100ft x 3 sets, rest as needed
A2. Sled Push, 50ft x 3 sets, rest as needed
A3. Right Shoulder SandBag Carry, 100ft x 3 sets, rest as needed
A4. Sled Push, 50ft x 3 sets, rest as needed
B. For Time:
Wall Balls @ 15/20lbs to 9/10ft – 21-5-9
Power Cleans @ 135/95lbs – 15-12-9
C. EMOM x 8-10 minutes
1st – 8-12 L Leg Anti-Rotational Banded RDL @ 10×0 – no load
2nd – 8-12 R Leg Anti-Rotational Banded RDL @ 10×0 – no load

Christmas Fun – Dec. 23

5:45pm – Dec 23

Friday
Part 1
For Total Time – Teams of 2 [You Go / I Rest / You Finish / I Go]
250m Ski Erg
80 DU’s/80 SU
250m Rowing
30 Air Squats
500m Bike Erg
20 Double KB Deadlifts @ 16/24kg/hand
* 15 min time cap
+
Rest 5-15 min
+
Part 2
For Max Reps – Teams of 2 [Work / Rest As Needed]
3 min [15/20 cal Echo Bike + AMRAP SandBag Over 40/44” Bar @ 100/150]
2 min Recovery
3 min [15/20 cal Ski Erg + AMRAP Sled Push @ 3/4 45s]
2 min Recovery
3 min [15/20 cal Rowing + AMRAP Burpees over Wall 40”]

SW Active – Wk of Dec. 19

Wk 2/4 – Dec. 19/2022
Monday
A. 6 Rounds:
1 min [1 Rope Climb to Top + Easy Ski/Biking in time remaining]
(Into..)
1 min [1 Wall Walk + 3-5 Push-Ups + Easy Ski/Biking in time remaining]
(Into..)
1 min [5-10 Toes to Bar + Easy Ski/Biking in time remaining]
B.Push Press. Push Jerk. Split Jerk 1.1.1 – work to a challenging set – from a rack
C1. Weighted Feet Elevated Inverted Rows @ 40×1, 5 tough reps x 3 sets, 30 sec
C2. Farmer Carry, 200ft TOUGH/unbroken x 3 sets, 60 sec
C3. Hollow Arch Swings, 6 reps unbroken x 3 sets, 10 sec
C4. Hollow Rocks, 20 sec x 3 sets, 90 sec

Tuesday
A. Back Squat, work to a challenging set of 5
B. For Time:
5 Rounds:
7 cal Echo Bike
7 Overhead Squats @ 35/55
(Into..)
5 Rounds:
7 cal Echo Bike
7 Push Jerks @ 55/75lbs
*15 min time cap
C. 3 Rounds @ high effort
30 sec Double Unders
30 sec rest
30 sec 25ft Shuttle Running
30 sec rest
30 sec Alternating DB Power Snatch @ 35/50lbs
30 sec rest

Wednesday
A. Warm-Up/Prep
B. 5 sets:
1,000m Bike Erg
10 Burpees – no jump @ top
10 cal Rowing
2 min rest
______
Rounds 1,2 – Very Easy
Rounds 3,4 – Moderate
Rounds 5 – Hard!
C. Copenhagen Plank, 20-30 sec per leg on bench x 3 sets, rest as needed
D. Half-Kneeling KB or DB Windmill, 5 reps per arm x 3 sets, rest as needed

Thursday
A1. HSPU/HS Hold/Wall Walk/Push-Up x 5 sets, rest as needed
A2. Sled Pull with Pulling Rope, 50ft hand over hand x 5 sets, rest as needed
C. 3 Rounds:
1 min Erg @ 5/10
Toes to Bar Practice (coach will prescribe appropriate reps / drills)
1 min Erg @ 5/10
Pullup Practice
D. For Time:
15 Push-Ups
25 cal Ski Erg
50 Kipping Knee Raises
25 cal Ski Erg
15 Push-Ups

SW Active – Wk of Dec. 12

Wk 1/4 – Dec. 12/2022
Monday
A. 3 Rounds:
1 min [5-7 Toes to Bar + Easy Ski Erg/Bike Erg in time remaining]
(Into..)
3 Rounds:
1 min [1-2 Wall Walks + Easy Ski Erg/Bike Erg in time remaining]
(into..)
3 Rounds:
1 min [5-7 Kipping Pullups/Pullup Work + Easy Ski Erg/Bike Erg in time remaining]
B. Push Jerk. Split Jerk 1.1 – work to a challenging set – from a rack
C1. DB Gorilla Rows @ 40×1, 16 tough reps x 3 sets, 10 sec
C2. Farmer Carry, 150ft TOUGH /unbroken x 3 sets, 60 sec
C3. Hollow Rocks, 15 sec unbroken / 10 sec rest / 15 sec unbroken x 3 sets, 90 sec

Tuesday
A. Back Squat, work to a challenging set of 7
B. For Time:
2 Rounds @ high effort
10 cal Rowing
12 Overhead Squats – light
(Into..)
2 Rounds @ high effort
10 cal Rowing
8 Overhead Squats – moderate
(Into..)
2 Rounds @ high effort
10 cal Rowing
4 Overhead Squats – tough
C. 3 Rounds @ high effort
30 sec Burpees onto 20” Box 
30 sec rest
30 sec KBS @ 16/24kg – overhead
30 sec rest
30 sec Walking Lunges
30 sec rest

Wednesday
A. Warm-Up/Prep
B. 9 sets:
.4/.5 mile Echo Bike
5 x 50ft Shuttle Running
10 cal Rowiung
1:30 min rest
___________
Rounds 1,2,3,4 – VERY Easy
Rounds 5,6,7 – Moderate
Rounds 8,9 – HARD
C. Copenhagen Plank, 20-30 sec per leg on bench x 3 sets, rest as needed
D. Single Arm OH DB Carry, 100ft @ tough /arm x 3 sets, rest as needed – perfect positions

Thursday
A1. HSPU/HS Hold/Wall Walk/Push-Up x 5 sets, rest as needed
A2. Sled Pull with Pulling Rope, 50ft hand over hand x 5 sets, rest as needed
C. 5 Rounds:
1 min Erg @ 5/10
Toes to Bar Practice (coach will prescribe appropriate reps / drills)
D. For Time:
12/15 cal Ski Erg
12/15 Push-Ups
9/12 cal Ski Erg
9/12 Push-Ups
6/9 Ski Erg
6/9 Push-Ups

Friday
A1. SandBag Carry, 100ft tough x 3 sets, rest as needed
A2. Sled Push, 100ft TOUGH x 3 sets, rest as needed
B. For Time:
Bar Facing Burpees – 10,9,8,7,6,5,4,3,2,1
Hang Squat Clean @ 65/95lbs – 5,5,5,5,5,5,5,5,5,5
*10 min time cap
C. EMOM x 9-12 minutes
1st – 8-12 L Leg Anti-Rotational Banded RDL @ 10×0
2nd – 8-12 R Leg Anti-Rotational Banded RDL @ 10×0
3rd – 8-10 Hip Extensions on GHD or 5-7 Barbell Good Morning