Southwest Active – July. 4

Thursday – Core/Skill + Rowing/Ski IE + Core/Skill + AirBike IE
A. Choice of the following:
EMOM x 5 min – 30 sec DU’s
EMOM x 5 min – 30 sec HS Hold/HS Walking/Wall Walk/HSPU
EMOM x 5 min – 20 sec Hollow Rocks/Hollow Arch Swings/Toes to Bar/Kipping Pullups/Jumping BMU
B. 6 sets @ increasing effort per set
400m Rowing or Ski Erg
10 Bar Facing Burpees
10 Hang Power Cleans @ 65/95lbs
10 Air Squats
10 KBS @ 16/24kg
1-4 min b/t sets
*1st set easy
*every set faster
*last set fast

July. 3. SW Active

Wednesday – Bsq Int Sets + MAP MWG 3/3
A. Back Squat,11-10-9, 3 min b/t – tough sets – building from last week – #assbycorrigal
B. 3 min @ 85-90%
DB Burpee Step-Over 20/24” Box @ 25/40lbs/hand
– 2 min rest
3 min @ 85-90%
50ft Front Rack Sand Bag Carry @ 100/150lbs
5 Push Jerks @ 65/95lbs – can have bars outside
– 2 min rest
3 min @ 85-90%
AirBike Cals – don’t dawg it
– 2 min rest
3 min @ 85-90%
Toes to Bar – every break 5 Air Squats
– 2 min rest
3 min @ 85-90%
5 Ski Erg Cals
5 Pullups

July. 1 Canada Day Workout – Central Park – 11am

Wk 3/4  – July. 1
Monday – Canada Day – Team Workout
2 rounds for time – 2 min of work/1 min of rest – Teams of 2 
200m Running – together
30 Single Arm KB Front Squats @ 16/24kg – 1 partner work/1 partner rest
200m Running -together
30 KB Facing Burpees – 1 partner work/1 partner rest
200m Running – together
30 Wall Balls @ 15/20lbs to some height on the tree lol – 1 partner work/1 partner rest
200m Running – together
30 KBS @ 16/24kg – 1 partner work/1 partner rest

*if you don’t have a partner or worried about that NO PROBLEM. Sara and I are extras to make even numbers if needed.

Sw Active June. 28

Friday – KB Complex/Varied + Vertical or Horizontal int + LSD/Gym
A. 3 sets of:
3 Left Arm Hang KB Power Clean
3 Left Arm Hang KB Push Jerks
25ft Left Arm OH KB Walking Lunge
– rest as needed
3 Right Arm Hang KB Power Clean
3 Right Arm Hang KB Push Jerks
25ft Right Arm OH KB Walking Lunge
B. Weighted Strict Ring Dip/Dip, 4-5 tough reps x 5 sets, rest as needed
C. 20-30 min @ ez
2 rounds
400m Running
2 fast Rope Climbs to top
(into..)
2 rounds
400m Ski or Rowing
20 Toes to Rings
(into..)
2 rounds
.8 mile AirBike
10-15 Kipping Pullups

Southwest Active – June. 27

Thursday – Core/Skill + Rowing/Ski IE + Core/Skill + AirBike IE
A. Choice of the following:
1 Rope Climb to top per min x 5 minutes
+
30 sec of HS Walking practice per min x 5 minutes
+
Kipping Pull-Up/Toes to Bar/Toes to Rings, 20-30 sec per min x 5 minutes
B. 5 sets @ increasing effort per set
600m Rowing or Ski Erg
1-2 min b/t sets
*1st set ez
*ever set faster
*last set lightning
C. 5 sets @ increasing effort
1.0 mile AirBike
1-2 min b/t sets
*1st set ez
*ever set faster
*last set lightning
D. IF Time/After Class – Hollow Rocks, 10 sec every 30 sec x 5 minutes

Southwest Active – June. 26

Wednesday – Bsq Int Sets + MAP MWG 3/3
A. Back Squat, 13-12-11, 3 min b/t – tough sets – building from last week – #assbycorrigal – Beth said she was still sore Tuesday – June. 25 from last week, anyone else?
B. 3 min @ 85-90%
2 Strict Pronated Pullups
2 Med Ball Clean Over Shoulder @ 100/150lbs
– 2 min rest
3 min @ 85-90%
Squat Cleans @ 85/135lbs – drop/singles
– 2 min rest
3 min @ 85-90%
7 cal Ski Erg
7 Pushups
– 2 min rest
3 min @ 85-90%
7 cal AirBike
7 Wall Balls @ 15/20lbs to 9/10ft
– 2 min rest
3 min @ 85-90%
7 cal Rowing
1 Rope Climb to 12ft

Southwest Active -Tuesday – June. 25

Tuesday – MAP Run/Row/AirBike/Ski
4 sets @ 85-90%
200m Running
15 cal Rowing or Ski Erg
10 cal AirBike
– 2 min b/t sets
*mix and match work order per
*exact times per set is the goal
+
Rest as needed
+
3 sets @ 85-90%
400m Running
400m Rowing or Ski Erg
30 DU’s/30 Single Unders
– 3 min b/t sets
*mix and match work order per
*exact times per set is the goal

Southwest Active – June. 24

Wk 2/4 – Cycle 7
Monday – Sn Complex + Cj Complex + Vertical or Horizontal Int
A. Squat Snatch. Above Knee Hang Squat Snatch. Below Knee Hang Squat Snatch 1.1.1 – work to a challenging set or through 5 tough sets, rest as needed b/t sets
B. Squat Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 – work to a challenging set or through 5 tough sets, rest as needed b/t sets
C1. Press. Push Press 1.5 x 5 sets, 10 sec – press should be limiter
C2. Wide Grip Pronated Pullups, AMRAP unbroken x 5 sets, 2 min – scale with bands, etc
D. 75 Seated DB Hammer Curls @ 40×1 – tough loading/hand

SW Active – June. 21

Friday – KB Complex/Varied + Vertical or Horizontal int + LSD/Gym
A. 3 sets of Single Arm KB Complex:
5 Left Arm Russian KBS
5 Left Arm Hang Power Clean
5 Left Arm Hang KB Push Jerks
5 Left Arm Hang KB Snatch
– rest as needed
5 Right Arm Russian KBS
5 Right Arm Hang Power Clean
5 Right Arm Hang KB Push Jerks
5 Right Arm Hang KB Snatch
– rest as needed
B. Pendlay Row @ 20×0, 5 tough reps every min x 5 minutes
C. 20-30 min @ ez
400m Running
9 Toes to Bar
1 Rope Climb to 12ft
7 Pullups
1 Wall Walk or 5 Kipping HSPU
*30 min max