Author: nathancorrigal

Wk 2/4 – SW Active – June. 30/2025
Monday
A. 1 Hi-Hang Squat Snatch + 1 Above Knee Hang Squat Snatch + 1 Below Knee Hang Squat Snatch x 5 sets, rest as needed – start light + 0-10lbs per set
B. 1 Hi-Hang Squat Clean + 1 Above Knee Hang Squat Clean + 1 Below Knee Hang Squat Clean x 5 sets, rest as needed – start light + 0-10lbs per set
C1. 1 and 1/4 Goblet Squat @ 40×0, 8 tough reps x 3 sets, 1:30 min
C2. Single Leg Landmine Barbell RDL, 10/leg x 3 sets, 30 sec b/t legs
D. 5 sets – fast / smooth
8/10 cal Echo Bike
10 Wall Balls @ 15/20lbs to 9/10ft
10 KBS @ 24/32kg
1 min Rest

Tuesday
A. Standing Strict Press @ 11×1, 5-5-5, 2-3 min
B. Medium Grip Bench Press @ 21×1, 5-5-5, 2-3 min – note the pause
C. 4 Rounds For Time
250m Rowing
200m Running
10 Toes Through Rings
10 Push-Ups
D1. Lying Ez Curl BB Tricep Ext, 10-12 reps x 4 sets, 90 sec
D2. Seated DB Hammer Curls @ 20×0, 10-12 reps x 4 sets, 90 sec

Wednesday
A. Warm-Up/Prep/Set-Up – * [Each Client Pick 2 Ergs – Row/Ski or Row/Bike Erg]
B. 5 min – High Repeatable Effort
35/50 cal Rowing
25 Air Squats
AMRAP Burpees Over Rower – Step Over Row
2:30 min Rest
5 min – High Repeatable Effort
35/50 cal Ski Erg or Bike Erg
25 Lateral Step-Over 20/24” Box
AMRAP Single Arm Devils Press @ 35/50
2:30 min Rest
5 min – High Repeatable Effort
35/50 cal Rowing
25 V-Ups
AMRAP Burpees Over Rower – Step Over Row
2:30 min Rest
5 min – High Repeatable Effort
35/50 cal Ski Erg or Bike Erg
25 Lateral Step-Over 20/24” Box
AMRAP Alternating Single Arm DB Hang Clean to OH @ 35/50
C1. KB Prone Drags, 10-20 alternating reps @ 15-20lbs x 5 sets, 30 sec – no hip movement – https://www.youtube.com/watch?v=R4DLC6Mshoc
C2. Isometric RDL Hold, 20-30 sec per leg x 5 sets, 15-30 sec b/t legs – https://www.youtube.com/shorts/qrg-hcb_3Do

Thursday
A. Front Squat, work to a tough set of 4
B. Every 2 min x 10 sets – fast / smooth
Set 1 – 250/300m Bike Erg + 50ft heavy sled Push
Set 2 – 250/300m Bike Erg + 5 Burpee Broad Jumps [3ft]
C. 3 Rounds – Steady Work
1 min Echo Bike
1 min Alternating Step-Up onto 20/24” Box
1 min Shuttle Running

Friday
A. Weighted Strict Pronated Grip Pull-Ups, 1.1.1 tough cluster x 5 sets, rest as needed
A. Scaled: Banded / Negatives – think more reps / more tempo, more volume, more control
B. For Time
400m Running
4 x [1 Wall Walk + 1 Rope Climb to 12ft W / Legs]
400m Running
3 x [1 Wall Walk + 6 Toes to Bar]
200m Running
2 x [1 Wall Walk + 15 Ring Rows]
200m Running
1 Wall Walk + 25 Anchored Sit-Ups
C. Standing Ez Curl Barbell Bicep Curls, 10-12 tough reps x 3 sets, 1:30 min

Wk 1/4 – SW Active – June. 23/2025
Monday
A. 1 Halting Snatch Deadlift + 1 Power Snatch + 1 Snatch Balance x 6 sets, rest as needed – start @ light + 0-10lbs per set
B. 1 Halting Clean Dealift + 1 Power Clean + 1 Split Jerk x 6 sets, rest as needed – start @ light + 0-10lbs per set
C1. Goblet Squat @ 40×1, 10 tough reps x 3 sets, 1:30 min
C2. Dumbbell Romanian Deadlift @ 40×1, 10 tough reps x 3 sets, 1:30 min
D. 5 sets For Max Reps
30 sec Echo Bike
30 sec Alternating Step-Up onto 20’24” Box
30 sec Left Arm Devils Press @ 35/50
60 sec Rest
30 sec Echo Bike
30 sec Alternating Step-Up onto 20’24” Box
30 sec Left Arm Devils Press @ 35/50
60 sec Rest

Tuesday
A. Standing Strict Press @ 11×1, 6-6-6, 2-3 min
B. Medium Grip Bench Press @ 21×1, 6-6-6, 2-3 min – note the pause
C. For Time
500m Rowing
4 Rope Climbs
400m Rowing
3 Rope Climbs
300m Rowing
3 Rope Climbs
200m Rowing
1 Rope Climbs
100m Rowing
D1. Arm Supported DB tricep Exte @ 10×0, 10-12/arm x 3 sets, 30-60 sec b/t – https://www.youtube.com/watch?v=iRfgDQH-V4k
D2. Supinated Grip Ring Row @ 40×1, 10 tough reps x 3 sets, 90 sec @ tempo

Wednesday
A. Warm-Up/Prep/Set-Up
B. 5 min – High Repeatable Effort
400m Running
AMRAP Rowing cals in time remaining
2:30 min Rest
5 min – High Repeatable Effort
400m Running
AMRAP Ski Erg cals in time remaining
2:30 min Rest
5 min – High Repeatable Effort
400m Running
AMRAP Bike Erg cals in time remaining
2:30 min Rest
5 min – High Repeatable Effort
400m Running
AMRAP Echo Bike cals in time remaining
C1. Weighted Front Bridge, 30 sec x 5 sets, 30 sec
C2. Rower Hamstring Curls, 10-12 reps x 5 sets, 60 sec

Thursday
A. Front Squat, work to a tough set of 5
B. Every 2 min x 10 sets – high effort
Set 1 – 8/10 cal Rowing/Ski Erg + 50ft Farmer Carry @ 24/32kg/hand + 2 Left Shoulder SandBag Clean @ tough
Set 2 – 8/10 cal Rowing/Ski Erg + 50ft Farmer Carry @ 24/32kg/hand + 2 Right Shoulder SandBag Clean @ tough
*do 25ft x 2 carry
C. GHD Hip extension, 10-12 reps x 3 sets, rest as needed
D. Goblet Isometric Split Squat, 20 sec hold @ tough load per leg x 3 sets, rest as needed

Friday
A. Weighted Strict Pronated Pull-Ups, 2-3 tough reps x 5 sets, rest as needed
A. Scaled: Banded/Negatives, etc
B. 5 sets – fast effort
200m Running

150m Ski Erg
10 Ring Push-Ups
1 min Rest
C. 5 sets:
5-10 Strict Toes Through Rings
5-10 Body Weight Inverted Rows
1:30-2 min Rest

Wk 4/4 – June. 16/2025
Monday
A. Deadlift @ 11×1, 5-4-3, 3 min – all tough!
B. Lateral DB Step-Over, 10 reps over 20/24” Box x 5 sets, 1 min b/t – use 1 or 2 DBs (per hand)
C. 5 Rounds For Time
20/30 cal Rowing
20 KBS @ 16/24kg

Tuesday
A. 6 sets:
5-10 Toes to Bar
2 min Easy Echo Bike
B. 5 sets:
2 tough Close Grip Bench Press @ 20×0
– 10 sec Rest
10-15 DB Bench Press @ 20×0
2-3 min Rest
C. 5 sets – fast
10 cal Bike Erg
10 DB Pendlay Row + 100ft Farmer Carry @ same load/hand
2 min Rest

Wednesday
A. 3 Above Knee Hang Power Snatch x 5 sets, rest s needed – tough sets!
B. Prep/Set-Up
C. For Time
30 Wall Balls @ 15/20lbs to 9ft
1km Run
30 Burpees – no jump @ top
1km Run
30 Alternating Hang DB Power Clean to OH @ 35/50lbs
1km Run
30 Burpees – no jump @ top”
*30 min time cap*

Thursday
A. 6 rounds:
3-10 Kipping HSPU[Push-Ups/Wall Walks, etc]
2 min Easy Rowing
B. Pendlay Rows @ 40×0, 5 tough reps every 1:30 min x 6 sets
C. 20 min – High Effort
12 cal Ski Erg
6 Push-Ups
3 Box Jump Overs @ 20/24: Box

Friday
A. Back Squat, work to a challenging set of 4
B. Split Jerk, work to a tough set
C. 10 min – Hard Work
100m Running
10 Double Unders
1 Hang Power Snatch + 1 OHS – tough load (toughest load you can manage for the 10 min AMRAP)
D. Goblet Isometric Split Squat Hold, 20-30 sec hold per leg x 3 sets, rest as needed

Wk 3/4 – June. 9/2025

Monday

A. Deadlift @ 11×1, 6-5-4, 3 min – all tough , build from previous , not touch & go

B. 2 sets:

5 L arm Hang KB Snatch – heavy

5 L Shoulder SandBag Squat – heavy

1-1:30 min Rest

5 R arm Hang KB Snatch – heavy

5 R Shoulder SandBag Squat – heavy

1-1:30 min Rest

C. Grit Games Workout # 4

24/32 cal Bike Erg/Row

40ft DB Walking Lunge  – Left Arm @ 35/50lbs

24 Lateral DB Burpees

40ft DB Walking Lunge – Right Arm @ 35/50lbs

18/24 cal Bike Erg/Row

40ft DB Walking Lunge  – Left Arm @ 35/50lbs

18 Lateral DB Burpees

40ft DB Walking Lunge – Right Arm @ 35l/50bs

12/16 cal Bike Erg/Row

40ft DB Walking Lunge  – Left Arm @ 35/50lbs

12 Lateral DB Burpees

40ft DB Walking Lunge – Right Arm @ 35/50lbs”

*20ft down & back lunge*

*Single Arm Suitcase Lunge*

Tuesday

A. For Completion – Smooth/Skill/Practice/Easy Effort

10-8-6-4-2

Toes to Bar

Echo Bike Cals

Pull-Up – kipping [scale – strict pull-up progressions]

Echo Bike Cals

B. 5 sets:

3 tough Close Grip Bench Press @ 20×0

– 10 sec Rest

AMRAP unbroken Push-Up

120-180 sec Rest

C. 5 Rounds For Max Ski Erg

1 min AMRAP

1 Rope Climb to 12ft

AMRAP Ski Erg

1 min Rest

Wednesday

A. 1 Snatch Pull to Hold in Ext + 1 Above Knee Hang Squat Snatch x 5 sets, rest as needed – tough across

B. For Time

3 Rounds

400m Running

15 Hang Power Clean @ 65/95lbs

(Into…)

3 Rounds

400m Running

15 Push Jerks @ 65/95lbs

Thursday

A. 4 Rounds:

4 min [5-7 Ring Dips + 1-2 Rope Climbs + AMRAP Easy Concept Erg]

– scale dips with push-ups or bands for the dips! – strict bar too!

B. 5 sets:

5 L arm DB Row – heavy @ 40×0

5 R arm DB Row – heavy @ 40×0

100ft heavy DB Farmer Carry

– 120-180 sec Rest

C. 10——>1 For Time

DB Bench Press @ 35/50/hand

Step-Down Box Jumps onto 20/24” Box

Friday

A. Back Squat, work to a challenging set of 6

B. 1 Push Jerk + 1 Split Jerk – work to a challenging set 

C. 4 Rounds For Max Echo Bike Cals

2 min AMRAP

10 Double Hang KB Snatch @ 20/35/hand

16 Walking Lunges

AMRAP Echo Bike Cals

2 min Rest

D. Cross Under Step-Down off Appropriate Box @ 40×1, 10 reps per leg x 3 sets, 30-60 sec b/t legs

Wk 2/4 – June. 2/2025

Monday

A. Deadlift @ 11×1, 7-6-5, 3 min – all tough , not touch & go

B. 5 Rounds – Easy / Smooth / Consistent

100m Running

10 heavy Russian KBS

100m Running

5 SandBag Squats @ tough (bear hug, not shoulder)

C. 5 Rounds For Max Rowing Cals

2 min [12 DB Step-Over 20/24” Box @ 1 35 or 1 50lb DB + AMRAP Rowing Cals]

1 min Rest

Tuesday

A. 5 Rounds – Easy Effort

400m Rowing

1-2 fast / efficient Rope Climbs

5-10 Toes to Bar

*15 min CAP

B. 5 sets:

4 tough Close Grip Bench Press @ 20×0

– 10 sec Rest

10 DB Tates Press @ 10×0

– 120-180 sec Rest

C. 6 Rounds For Time

3 Ring Push-Ups

4 cal Ski Erg

5 Knee Raises – hanging from pull-up bar

Wednesday

A. 1 Power Snatch + 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch x 5 sets, rest as needed

B. 2 sets @ high effort

1,000m Run

24 Burpees – no jump @ top

16 Alternating Single Arm DB Power Clean to OH @ 35/50 – https://www.youtube.com/watch?v=Rtyz8IDOcqs

4 min Rest

C. GHD Hip Extension, 10-12 reps x 3 sets rest as needed or Barbell Good Morning, 10-12 reps x 3 sets, rest as needed

Thursday

A. 4 Rounds:

4 min [HSPU/Wall Walk/Push-Up (something sub 30 sec of work, prescribe movement/reps appropriately) + 10-50 Double Unders + AMRAP Easy Concept 2 Erg (pick ski or row first)]

B. 5 sets

5-7 tough Strict Pronated Pull-Up [Banded, Inverted Row, DB Row, Ring Row, etc]

– 10 sec rest

50ft Sled Pull with Pulling Rope – hand over hand

– 120-180 sec Rest

C. 5 Rounds For Max Echo Bike Cals

1 min [100ft Double OH DB Carry @ 35/50/hand + AMRAP Echo Bike]

1 min Rest

Friday

A. Back Squat, work to a challenging set of 8

B. 2 Push Jerk + 2 Split Jerk, work to a challenging set  – from a rack

C. 3 Rounds For Time

200m Running

15 Overhead Squats @ 35/55lbs

D. 3 sets:

100ft Reverse Sled Drag – heavy

20 Alternating Step-Up onto 20/24” Box – wear weight vest for an added challenge

2 min Rest

Wk 1/4 – May. 26

Monday

A. Deadlift @ 11×1, 8-7-6, 3 min – all tough sets, not touch & go , reset b/t reps

B. 3 Rounds:

500m Rowing/Ski Erg or 1,000m Bike Erg – Easy Effort

200ft SandBag Carry @ 100/150

1 min FLR on Rings

C. For Time

40 Air Squats

40 KBS @ 16/24kg

30 Air Squats

30 KBS @ 16/24kg

20 Air Squats

20 KBS @ 16/24kg

10 Air Squats

10 KBS @ 16/24kg

Tuesday

A. 4 Rounds:

200m Run – Easy Effort

2 Rope Climb

200m Run – Easy Effort

10 Toes to Bar

B. 5 sets:

5 tough Close Grip Bench Press @ 20×0

– 10 sec Rest

10-15 Push-Ups

– 120-180 sec Rest

C1. Seated DB Hammer Curls @ 40×0, 10-12 tough reps x 3 sets, 60 sec

C2. Hollow hold, 20-30 sec x 3 sets, 60 sec

Wednesday

A. 1.1.1 Power Snatch Cluster x 5 sets, rest as needed

B. 4 sets @ high repeatable effort

400m Running

20 Wall Balls @ 15/20lbs to 9/10ft

5 x [1 Power Clean + 1 Hang Power Clean + 1 Shoulder to OH @ 95/135lbs]

2 min Rest

C. Cross Under Step-Down off Appropriate Box, 10/leg x 2sets, rest as needed – https://www.youtube.com/shorts/YftU1RsxNGQ

Thursday

A. 4 Rounds – Ez Effort

500m Rowing/Ski Erg

100ft Double KB Front Rack Carry – tough

HSPU/Wall Walk/Push-Up Practice

B. 5 sets:

5 tough Strict Pronated Pull-Up [can be weighted, scaled appropriately]

– 10 sec Rest

5 tough Pendlay Rows @ 10×1

-120-180 sec Rest

C1. Arm Supported Unilateral DB Tricep Ext @ 10×0, 10-15/arm x 3 sets, 30 sec b/t arms

C2. Rower Pike-Ups, 10-15 reps x 3 sets, 60-90 sec

Friday

A. Back Squat, work to a challenging set of 10

B. 1 Push Press + 1 Push Jerk + 1 Split Jerk – work to a challenging set – from a Rack

C. @ High Effort/Max Echo Bike Cals

1:30 min [10 Alternating DB Power Snatch @ 35/50lbs + AMRAP Echo Bike Cals]

1 min Rest

1:30 min [12 Alternating DB Power Snatch @ 35/50lbs + AMRAP Echo Bike Cals]

1 min Rest

1:30 min [14 Alternating DB Power Snatch @ 35/50lbs + AMRAP Echo Bike Cals]

1 min Rest

1:30 min [16 Alternating DB Power Snatch @ 35/50lbs + AMRAP Echo Bike Cals]

C. 3 sets:

10-15 Left Leg Rear Elevated Split Squat – no load

30-60 sec Rest

10-15 Right Leg Rear Elevated Split Squat – no load

30-60 sec Rest

10-15 Rower Hamstring Curls

90-120 sec Rest

Tuesday – SW Active 6:30am / 5pm
A1. Close Grip Bench Press Cluster @ 20×1, 2.2 x 5 sets, 15 sec b/t 2.2 – rerack on rest – 90 sec
A2. Single Arm KB Pendlay Row @ 40×1, 6-9 reps per arm x 5 sets, 30 sec b/t arms – tough load
B. Complete Until Failure:
2 min AMRAP
200m Running
10 cal Rowing
2 min Rest
2 min AMRAP
200m Running
12 cal Rowing
2 min Rest
2 min AMRAP
200m Running
14 cal Rowing
.. etc
*scale the run if needed so people can start out with about a minute of rowing

Wednesday
A. Front Squat – work to a challenging set of 1 [that is 1 rep / I repeat 1 rep lol Marnie]
B. 5 Rounds – Skill Pace
3-5 Toes to Bar
+
HSPU Practice [Scale to Push-Ups, Wall Walks, etc]
+
1:30 min – Easy Concept 2 Erg
C. Sled Pull with Pulling Rope – 50ft tough tough tough x 5 sets rest as needed
D. 5 Rounds For Time
1 Wall Walk
5/7 cal Ski Erg
100ft L arm Farmer Carry @ 24/32kg
1 Wall Walk
5/7 cal Ski Erg
100ft R arm Farmer Carry @ 24/32kg
*12 min time cap

Thursday
A. 1 Power Clean, work to a challenging single
B. 20 Hang Power Cleans @ 85% of Tough Single For Time * 5 min Time Cap
C. For Time – 100 Wall Balls @ 14/20lbs to 9/10ft
D1. Barbell Good Morning @ 40×1, 5-7 Moderate reps x 5 sets, 30 sec
D2. Double KB Front Rack Hold, 30 sec @ heavy x 5 sets, 30 sec – handles down, knuckles together – https://www.youtube.com/watch?v=wLNgt4bzEAs
D3. Slow Easy Echo Bike, 1:30 min x 5 sets, 90 sec

Friday
A. 5 sets:
5-15 sec Supinated Chin Over Bar Hold
15 sec Rest
5 Pendlay Rows @ 10×1 – touch N Go
15 sec Rest
AMRAP unbroken Push-Up
90-120 sec Rest
B. 5 Rounds:
2 min [1 Rope Climb + 2-4 Kipping HSPU + AMRAP Easy Erg]
C. 20 min @ 85-90%
5 Rounds:
200m Running
3 Wall Walk
6 Toes Through Rings
(Into….)
5 Rounds:
250m Rowing
6 Push-Ups
6 Pull-Ups [Assume Kip]

Wk 3/4 – May. 12
Monday
A. 1 Above Knee Hang Squat Snatch + 1 OHS every 45 sec x 12 reps – light – tougher as you go!
B. 4 sets – fast / smooth
10 Step-Down Box Jumps @ 20/24
5 Hang Power Clean
5 Push Jerks
2 min Rest
– start @ 65/95lbs + 0-10lbs per set
*coach will scale load appropriately for you!
C. EMOM x 15 minutes @ high effort
1st – 100m Running [firehall stop sign & back]
2nd – 10 Line Facing Burpees
3rd – 8/10 cal Concept 2 Erg
*coach will prescribe appropriate reps for you to achieve sustainability here

Tuesday – SW Active 6:30am / 5pm
A1. Close Grip Bench Press Cluster @ 20×1, 3.3 x 5 sets, 15 sec b/t 3.3 – repack on the rest – 90 sec
A2. DB Bent Over Row @ 40×0, 8-12 tough reps x 5 sets, 90 sec
B. For Max Rowing Cals
3 Rounds:
3 min [100ft Farmer Carry @ 35/50 + 20 Alternating Step-Up onto 20/24” Box + AMRAP Rowing Cals]
+
2 min Rest
+
3 Rounds:
3 min [100ft Double KB Front Rack Carry @ 16/24kg + 20 Air Squats + AMRAP Rowing Cals]
*Double KB Front Rack Carry – Elbows Down/Handles Touching – https://www.youtube.com/watch?v=H5SvCASqrgY

Wednesday
A. Front Squat, work to a challenging set of 2
B. 5 Rounds:
3 min [5-10 Toes to Bar + 5-15 tough Push-Ups + AMRAP Easy Running , Rowing or Biking]
C. Single Arm DB Row, 5 tough reps per arm x 5 sets, 30 sec b/t – heavy heavy reps – heavier than last week if you can
D. 10 min – Hard Work
8/10 cal Row/Ski Erg
6 KBS @ 16/24kg
4 Burpee Pull-Ups [can kip or jump!]

Thursday
A. 1 Tough Power Clean every 45 sec x 12 reps – start light and add as you go!
B. 2 Touch and go Power Snatch + 1 Hang Power Snatch + 1 OHS per min x 10 minutes
C. For Time
5 unbroken Wall Balls @ 14/20lbs to 9/10ft x 15 sets for time
D1. RNT Reverse Left Leg Lunge – 15 reps – Red band x 3 sets, 30 sec – No load – https://www.youtube.com/shorts/WyF14k7nw1g
D2. Russian KBS, 10 tough reps x 3 sets, 60 sec
D1. RNT Reverse Right Leg Lunge – 15 reps – Red band x 3 sets, 30 sec – No load – https://www.youtube.com/shorts/WyF14k7nw1g
D2. Russian KBS, 10 tough reps x 3 sets, 60 sec

Friday.
A. 5 sets:
AMSAP Supinated Chin Over Bar Hold, [30 sec CAP]
AMSAP FLR on Rings [90 sec CAP]
2 min Rest
B. 5 Rounds:
3 min [HSPU Practice + 1-2 Rope Climbs + AMRAP Easy Running , Rowing or Biking]
C. 4 Rounds For Time
50 Single Under Skipping
10 DB Bench Press @ 35/50
50 Single Under Skipping
10 Knees to Elbow – can kip

Coach Alivia joins us the week of May 12. Start May 13 we will have a regular Tuesday evening SW Active class from 5-6pm! Sign up on mindbody online

Wk 2/4 – May. 5

Monday

A. 1 Squat Snatch + 2 OHS – work to a challenging set [or Work Through 5-10 sets]

B. 5 sets – fast / smooth

5 Burpees – no jump @ top

5 Touch and Go Power Clean – start @ Moderate + 0-5lbs per set

1 min Rest

* a load that makes you work but you can do unbroken with some high effort on the last set*

C. EMOM x 15 minutes @ high effort

1st – 15 sec Very Very Very Hard Echo Bike [like hold 5-15 RPM higher than you normally would for a sustained effort]

2nd – 10 Thrusters @ 45/65 

3rd –  5 Hang Squat Snatch @ 45/65lbs

Tuesday – Open Gym

A1. Flat DB Bench Press @ 20×1, 6-8 tough reps x 5 sets, rest as needed

A2. Sled Pull with Pulling Rope, 25ft tough / heavy heavy x 5 sets, rest as needed

B. 30 min [Working in a 4:30 min Easy / 1:30 min Hard Effort]

1,000m Bike Erg

200m Running

100ft Farmer Carry @ 16/24kg/hand

Wednesday

A. Front Squat, work to a challenging set of 4

B. 3 Rounds – Easy Effort

200m Running

1-3 fast Wall Walks

1-2 Rope Climbs [Can use 15fter]

(Into….)

3 Rounds – Easy Effort

200m Running

5-10 Push-Ups

5-10 Toes to Bar

C. Single Arm DB Row, 6-9 tough reps /arm x 5 sets, 30 sec b/t – heavy heavy reps

D. 10 min – Hard Work 

9 Wall Balls @ 15/20lbs to 9/10ft

6 V-Ups

3 Burpees to Pull-Up Bar Touch

Thursday

A. 1 Hang Squat Clean, work to a challenging set [Or Work Through 5-10 sets]

B. 1 Power Snatch + 2 fast Hang Power Snatch @ Moderate / Tough Load per min x 10 minutes

C. 3 min AMRAP

Unbroken Complex – 3 Deadlifts + 2 Hang Power Clean + 1 Thruster @ 85/135lbs

*bar has to be unbroken for the round to count

D. 2 sets [Weight Vest?]

25 Left Leg Russian Step-Up onto 20/24” – aim for unbroken 

1 min Rest

25 Right Leg Russian Step-Up onto 20/24” – aim for unbroken

1 min Rest

Friday

A1. Pronated Chin Over Bar Hold, 5-10 sec x 4 sets, 30 sec

A2. Top of Ring Dip Hold, 20-30 sec x 4 sets, 30 sec *can be weighted if easy

A3. Hollow Hold, 30 sec unbroken x 4 sets, 90 sec

B. 5 Rounds – Easy Effort

200m Running

HSPU Practice

Kipping Pull-Up Practice

C. 10 Rounds For Time

3 Bench Facing Burpees

5 DB Bench Press @ 35/50/hand

7 cal Echo Bike

*15 min Time Cap*

Wk 1/4 – April. 28

Monday

A. 1 Snatch Pull + 1 Floating Squat Snatch + 2 OHS – work to a challenging [Or Work Through 5-10 sets]

B. 3 sets – fast / smooth

20 Double Unders

5 Deadlifts

3 Hang Power Clean

1 Shoulder to OH

1:30 min Rest

– start @ light + 0-10lbs per set

*goal here is smooth / efficiency / fast reps

C. EMOM x 15 minutes @ high effort

1st – 15 Wall Balls @ 15/20lbs to 9/10ft

2nd – 10 Alternating DB Power Snatch @ 35/50

3rd – 5 Burpees onto 20/24” Box

Tuesday – Open Gym

A1. Flat DB Bench Press @ 20×1, 8-12 tough reps x 5 sets, rest as needed

A2. Sled Pull with Pulling Rope, 50ft tough x 5 sets, rest as needed

B. 30 min [Working in a 4 min Easy / 1 min Hard Effort]

400m Rowing/Ski or 800m Bike Erg

100ft L arm Farmer Carry @ 16/24kg

30 sec FLR on Rings

400m Rowing/Ski or 800m Bike Erg

100ft R arm Farmer Carry @ 16/24kg

30 sec FLR on Rings

Wednesday

A. Front Squat, work to a challenging set of 4

B. 5 Rounds – Easy Effort

200m Running

1-2 Quick Rope Climbs [or prescribed movement by coach]

C1. Split Stance OH DB Press @ 21×1, 8 tough reps @ tempo per arm x 3 sets, 30 sec b/t arms – https://www.youtube.com/shorts/9DhEl5RggiA

C2. Pull-Up Work [Weighted/Strict/Negatives/Band/Ring Row] x 3 sets, 90-120 sec

D. 5 Rounds For Max Ski Erg Cals – Teams of 2

2 min [15 Hand Release Burpees + AMRAP Ski Erg Cals]

* Hand Release in the bottom of the burpee*

Thursday

A. 1 Power Clean + 1 Hang Squat Clean, work to a challenging set [Or Work Through 5-10 sets]

B. 3 Touch and go Power Snatch @ Moderate to tough load per min x 10 minutes – goal is efficiency tng snatch technique here / barbell cycling practice

C. 4 min AMRAP Devils Press @ 35/50/hand

D. EMOM x 9-12 minutes

1st – 6 Left Leg DB Russian Step-Up – 15-24” Box

2nd – 6 Right Leg DB Russian Step-Up – 15-24” Box

3rd – 20-30 sec Rower Hamstring Curls

Friday

A1. Pronated Chin Over Bar Hold, 5-10 sec x 3 sets, 30 sec

A2. Top of Ring Dip Hold, 20-30 sec x 3 sets, 30 sec *can be weighted if easy

A3. Hollow Hold, 30 sec unbroken x 3 sets, 90 sec

B. 3 Rounds – Easy Effort

400m Rowing

HSPU Practice

(Into…)

3 Rounds – Easy Effort

400m Ski Erg

Kipping Pull-Up Practice

C. 5 Rounds For Time

600m Bike Erg

10 DB Bench Press @ 35/50/hand

100ft Farmer Carry @ 35/50/hand

*15 min Time Cap*