SW Active – April. 23

Friday – RDL Ecc + Gym EMOM [Accumulation} + Short Tester – fast
A. Barbell RDL @ 20×1, 8-6-4, 3 min – take from a rack, straps, plates don’t touch floor
B. EMOM x 25 minutes
5 min: 20-30 sec HSPU (scale appropriate)
5 min: 1-2 Rope Climbs to 12 or 15ft
5 min: 20-30 sec Jumping Pushups/Ring Pushups/Pushups
5 min: 20 sec Strict Supinated Pullups
5 min: 100ft Heavy Farmer Carry – make it tough
C. For Time – HAM
21 Front Squats @ 45/65lbs
6 Burpees (clap behind head)
15 Front Squats @ 45/65lbs
6 Burpees
9 Front Squats @ 45/65lbs
6 Burpees

SW Active – April. 21

Wednesday – Gym Int + Upper Int/Varied + LSD/Gym %
A. 5 rounds – Not For Time
4-6 Strict Dips/Rings – add band as needed
4-6 Strict Pronated Pullups – add band as needed/scale as needed
B. 3 sets:
20 Standing DB Bicep Curls
– 1 min rest –
10 tough Strict Press @ 10×1 (from a rack or power clean from floor)
– 1 min rest –
C. 20 min Bike Erg/Echo/Ski or Row
@ minutes 2:30 min, 5, 7:30, 10 – get off and perform 5-10 Toes to Bar
@ minutes – 12:30, 15, 17:30, 20 – get off and perform 30 sec FLR/HSPU/HS Hold/Pushup -*scale reps appropriately

SW Active – April. 19

Wk 3/4 – April. 19/2021
Monday – Fsq Int + % + Upper Int/Varied + Hypertrophy
A. Front Squat, work to a challenging set of 4
B. Front Squat, 4 reps @ 85-90% of A x 3 sets, 3 min
C1. Seated DB Arnold Press, @ 20×0, 10 tough reps x 3 sets, 10 sec
C2. Pullup/Weighted,Negative/Weighted/Inverted Row/Ring Row x 3-4 sets, 1min *coach prescribe appropriate
D1. Seated DB Lateral Raises, @ 10×0, 15 reps x 3 sets, 10 sec
D2. Tall Kneeling Banded Tricep Pull-Downs @ 11×1, 15-20 reps x 3 sets, 1 min
E. 2 min AMRAP Pushups
F. 2 min AMRAP Supinated Grip Ring Row
*E/F if you have time

SW Active – April. 16

Friday – RDL Ecc + Gym EMOM [Accumulation} + Short Tester – fast
A. Barbell RDL @ 20×1, 10-8-6, 3 min – from a rack
B. EMOM x 24-30 minutes
1st – 20-30 sec HSPU/Scale appropriate
2nd – 1 tough Rope Climb/Clamp practice/Pullup variation
3rd – 20-30 sec DB Bent Over Isometric Hold @ tough/hand
4th – 20-30 sec Ring Pushup/Pushup/FLR on Rings
5th – 30 sec L Side Bridge
6th – 30 sec R Side Bridge
C. For TIme:
.5 mile Echo Bike
15 DB Power Cleans @ 25/40/hand
5 Devils Press @ 25/40/hand

SW Active – April. 14

Wednesday – Gym Int + Upper Int/Varied + LSD/Gym %
A. 5 rounds:
HSPU/Wall Walk/DB Seated Press
1-2 Rope Climbs or Banded Pullups
2 min rest
B. EMOM x 10 minutes
1st – 2-5 tough Ring Dips/Dips/Pushups
2nd – 10-12 Standing DB Hammer Curls
C. 20 min Bike Erg or Echo Bike
@ minutes 3,6,9 – get off and perform 5-10 Toes to Bar
@ minutes – 12,15,18 – get off and perform 30 sec FLR on Rings + 10-15 Anchored Sit_ups

SW Active – April. 13

Tuesday – Sn Tech —-> Int/Complex + Mixed MAP sets
A. Snatch Pull to Hold in Extension. Above Knee Hang Squat Snatch. OHS 1.1.1 per min x 10 minutes
B. 5 sets @ 85-90%
[200m Running Buy In or Erg equivalent]
10 cal Erg
10 KBS @ 16/24kg
10 Burpees
2 min rest

SW Active – April. 12

Wk 2/4 – April. 12
Monday – Fsq Int + % + Upper Int/Varied + Hypertrophy
A. Front Squat, work to a challenging set of 5
B. Front Squat, 5 reps @ 85-90% of A x 3 sets, 3 min
C1. Press @ 41×2, 5 tough reps x 3 sets, 10 sec
C2. Pullup/Weighted,Negative/Weighted/Inverted Row/Ring Row x 3-4 sets, 1min *coach prescribe appropriate
D. 5 sets:
30 sec AMRAP Pushups
10 Supinated Grip Ring Rows
1 min rest

SW Active – April. 9

Friday – RDL Ecc + Gym EMOM [Accumulation} + Short Tester – fast
A. Barbell RDL @ 20×1, 12-10-8, 3 min – from a rack, don’t touch floor, increasing per round
B. EMOM x 24-30 minutes
1st – 2-3 Weighted Strict Pronated/Negative/Horizontal Pulling Variation
2nd – 20-30 sec HS Hold/FLR or Wall Facing Hold
3rd – 5-7 Toes to Bar/Kipping/Hollow Arch Swing
4th – 4-6 DB Z Press @ 11×1 – legs straight
5th – 30 sec L Side Bridge
6th – 30 sec R Side Bridge
C. For TIme:
21 cal Ski Erg
15 Burpees – no jump @ top
9 Thrusters @ 65/95lbs

SW Active – April 8

Thursday – Cj Tech—->Int/Complex + 1M1Mixed x 36 min
A. Clean Pull. Above Knee Hang Squat Clean. Split Jerk 1.1.1 every 60-75 sec x 10 sets – start light—>finish heavier
B. 2 rounds @ 85-90%
1 min Erg
1 min Wall Balls @ 15/20lbs to 9/10ft
2 min rest
1 min Erg
1 min Burpees – no jump @ top
2 min rest
1 min Erg
1 min Reverse Lunges – no loading
2 min rest
1 min Erg
1 min Box Jump Overs @ 20/24”
2 min rest*if numbers are good, you will get access to 2 Machines for this!

SW Active – April 7

Wednesday – Gym Int + Upper Int/Varied + LSD/Gym %
A. 5 rounds – not for time
3-5 Kipping HSPU
5-7 Kipping Pullups
6-8 V-Ups
*Scaling*
– Pushups
– Banded Pullups
– Sit-Ups/Hollow Rocks

B. EMOM x 10 minutes
1st – 2-4 tough Ring Dips
2nd – 1-2 Rope Climbs or Pullup/Ring Row Option
C. 20 min @ Ez
25 cal Erg
10 Hollow Arch Swing on Pullup
2-4 Wall Walks
30 sec Chest to Ring Hold