Category: Uncategorized

Wk 1/4 – Aug. 18
Monday
A. 1 Bar Facing Burpees + 1 Hang Squat Snatch every 40 sec x 15 sets – fast / smooth
B. Close Grip Bench Press @ 40×1, 6-5-4-4-4, 2-3 min b/t
C. 3 sets:
30-60 sec HS Hold Against Wall
20 Standing Alternating DB Bicep Curls
2 min Rest
D. 3 Rounds For Max Echo Bike Cals
3 min [200m Running + 20 Walking Lunges + AMRAP Echo Bike
2 min Rest

Tuesday
A. 10 sets – High Effort
30 sec Bike Erg
30 sec Rest
B. EMOM x 15 minutes:
1st – 30 sec Top of Ring Dip Hold
2nd – 15-30 sec Hanging Knee Tuck Hold
3rd – 5 L arm Hang KB Snatch + 5 R arm Hang KB Snatch – tough load
C. 10 sets – High Effort
30 sec Ski Erg
30 sec Rest
D. Russian KBS, 12 tough reps per min x 5 minutes – heels down, fast hips, heavy load
E. GHD Hip Extension, 10-12 reps x 3 sets, rest as needed

Wednesday
A. 1 and 1/4 Front Squats @ 20×1, 5-4-3, 3 min – increasing per set!
B. Barbell Romanian Deadlifts @ 40×1, 10 reps x 3 sets, 2-3 min b/t
C. For Time
9 Burpees Over 20/24” Box
15 Toes to Bar
21 Air Squats
500m Rowing/Ski
+
5 min Rest
+
For Time
500m Rowing/Ski
21 Air Squats
15 Pull-Ups
9 Burpees Over 20/24″ Box

Thursday
A. Every 30 sec x 15 sets
5 sets – 1 Power Clean + 1 Push Press – [Lighter but tough]
5 sets – 1 Power Clean + 1 Push Jerk [Tougher then PP]
5 sets – 1 Power Clean + 1 Split Jerk [Tougher then PJ]
B. Pendlay Row @ 40×1, 9-8-7, 2-3 min b/t – all tough sets @ tempo
C. 3 sets:
15 Hollow Arch Swings – unbroken
30-60 sec Double Unders
1-2 min Rest
D. 3 sets – fast / high effort
200m Running
15 cal Rowing
9 Deadlifts – start @ 105/155lbs + 0-20lbs per set
2 min Rest

Friday- Open Gym
A. Warm-Up/Prep
B. 1km Run – Easy
(Into….)
5 Rounds:
15/20 cal Rowing
5 Burpees
1 min Rest
* Rounds 1,2,3 – Easy
* Round 4,5 – Harder
+
Rest 2 min
+
1km Run – Easy
(Into….)
5 Rounds:
15/20 cal Bike/Ski Erg
5 Burpees
1 min Rest
* Rounds 1,2,3 – Easy
* Round 4,5 – Harder

Wk 4/4 – Aug. 11/2025

Monday

Monday

A. Push Press @ 11×1, 3-3-2-2-1-1, 10 sec – increasing loads is the goal – work to a new PR / single

B. Pronated Grip Hang From Pull-Up Bar – AMSAP x 1 set, hands shoulder width apart, test! Hang on baby. 3:30 min is the longest I have ever seen!

C. Prep/Set-Up

D. 5 min – High Effort

2 Wall Walk

8 KBS @ 16/24kg

12 Jumping Switch Lunges

2:30 min rest

5 min – High Effort

8/10 cal Ski Erg

10 Pendlay Row @ 65/95lbs

2:30 min rest

5 min – High Effort

100m Running

5 “Strict” Press @ 65/95lbs – scale load or with push press

1 Rope Climb

Tuesday

A. 1 Above Knee Hang Squat Snatch + 1 OHS @ tough per min x 10 minutes

B. 1 Above Knee Hang Squat Clean + 1 Split Jerk every 1:15min x 8 sets – tough load

C. EMOM x 10 minutes – High Effort

1st – 10 DU’s + 2 Left Shoulder Sandbag Clean + 2 Left Shoulder SandBag Squats – tough as you can

2nd – 10 DU’s  + 2 Right Shoulder Sandbag Clean + 2 Right Shoulder SandBag Squats – tough as you can

D. 10 min – High Effort

80/100 cal Echo Bike Buy In

AMRAP in time remaining of:

10 Wall Balls @ 14/20lbs to 9/10ft

100ft Farmer Carr @ 35/50/hand

Wednesday

A. 2 fast touch & go Hurdle Jumps every 20 sec x 5 minutes – set-up the hurdles / boxes like last week! But this week, 2 boxes, 2 hurdles, the goal is to learn to react/bound fast to the 2nd jump

B. Back Squat, 4-3-2, 3 min – increasing per set – finishing @ a heavy double – good goal here is close your all time best single!

C. 10 Rounds For Time – Teams of 2

1,000m Bike Erg 

10 Burpees to Pull-Up Bar Touch

________

*1 person work / 1 person rest

* this is normally an individual test if you have ever done!

* 30 min time cap

Thursday

A. 5 Rounds:

1:30 min [Toes to Bar Practice + AMRAP Easy Ski Erg]

1:30 min [“Push” Practice *hspu/wall walk, pushups etc + AMRAP Easy Ski Erg]

B. 5 sets – High Effort

8 Toes Through Rings

8 cal Rowing

8 DB Shoulder to OH @ 35/50/hand

2 min Rest

C1. Seated DB Arnold Press @ 20×0, 6-9 tough reps x 3-5 sets, 1-1:30 min

C2. Supinated grip Ring Row @ 20×0, 8-12 reps x 3-5 sets, 1-1:30 min 

Friday

A. Deadlift @ 11×1, 4-3-2, 3 min – 3 tough sets

B. @ High Effort

400m Running

1,000m Bike Erg

500ft SandBag Carry @ 80/100lbs

2 min Rest

400m Running

500m Rowing

500ft Farmer Carry @ 24/32kg/hand

2 min Rest

400m Running

500m Ski Erg

500ft Double DB OH Carry @ 20/35/hand

For years, strength training was misunderstood as a “men’s workout,” but that myth is long gone. Today, more women are embracing barbells, dumbbells, and resistance training—and for good reason. Strength training is one of the most empowering and beneficial forms of exercise for women at any age or fitness level.

1. Builds Strength

Contrary to old stereotypes, lifting weights won’t make you bulky. Women naturally have lower levels of testosterone, which means strength training leads to leaner muscles, not massive size. It’s about definition, tone, and feeling strong—not just looking strong. Can’t do a push-up? Can’t do a pull-up? That should be the focus!!

2. Boosts Metabolism and Burns Fat

Muscle is metabolically active, meaning the more you build, the more calories your body burns at rest. Strength training not only torches calories during the workout but also continues to do so afterward through a process called EPOC (excess post-exercise oxygen consumption).

3. Improves Bone Health

Weight-bearing exercises like lifting are one of the most effective ways to maintain and improve bone density. This is especially crucial for women, who are at greater risk of osteoporosis as they age.

4. Increases Confidence and Mental Strength

There’s something powerful about realizing what your body can do—not just how it looks. Many women report feeling more confident, capable, and mentally resilient through consistent strength training.

5. Supports Healthy Aging

From preserving mobility and balance to improving joint health and hormone regulation, strength training helps women move through each life stage with energy and independence.

Bottom line?

Strength training isn’t just a gym routine—it’s a long-term investment in your physical, mental, and emotional well-being. Whether you’re lifting for health, aesthetics, or strength, it’s never too late (or too early) to start

Wk 3/4 – Aug. 1/2025

Monday – Team workout

A. Warm-Up/Prep

B. – Teams of 2 – Work / Rest as needed

5 min AMRAP Shuttle Running

(Into…)

5 min AMRAP Echo Bike Cals

(Into…)

5 min AMRAP Power Cleans @ 95/135lbs

(Into…)

5 min AMRAP Ski Erg Cals

C1. Seated DB Press @ 11×1, 15 reps x 3 sets, 10 sec

C2. Banded Strict Press, 15-30 reps x 3 sets, 90 sec

D1. Seated DB Hammer Curls @ 10×0, 15 tough reps x 3 sets, 10 sec

D2. Ring Rows, 10-20 reps x 3 sets, 90 sec

Tuesday

A. 3 Above Knee Hang Muscler Snatch + 3 OHS (W/Pause x 3 sets, rest as needed

B. 2 Above Knee Hang Squat Snatch x 5 sets, rest as needed – tough load

C. 3 Tall Cleans + 3 slow Jerk Dip Split Jerks x 3 sets, rest as needed – light load

D. 1 Above Knee Hang Squat Clean Thruster + 1 Split Jerk x 5 sets, rest as needed – tough load

E. Options For Conditioning

Individual – Option 1

For Time

Echo Bike Cals – 30-20-10

Alternating DB Power Snatch @ 35/50lbs – 16-14-12

Teams – Option 2

Teams of 2

For Time – 1 person works / 1 person rest

50 cal Echo Bike

30 Alternating DB Power Snatch @ 35/50lbs 

30 cal Echo Bike

20 Alternating DB Power Snatch @ 35/50lbs 

10 cal Echo Bike

10 Alternating DB Power Snatch @ 35/50lbs

F. If time:

Barbell hip Thrust, 12-15 reps x 3 sets, rest as needed

Wednesday

A. 1 Hurdle Jump Over, 1 high rep every 15 sec x 5 minutes – setup boxes with dowels/held by light plates (10lbs) or you can just have clients jump if appropriate. Challenge ones that can do this safely!

B. Back Squat, 5-4-3, 3 min – increasing per set – tough load – goal is to add per set from previous weeks

C. 5 Rounds For Time – Teams of 2

400m Running – together (both partners run)

(Into..)

300m Ski Erg – rest / break as needed / 1 person work / 1 person rest

*can’t start the ski erg until both partners are back from the run*

Thursday

A. Warm-Up/Prep

B. EMOM x 15 minutes

1st – 20-30 sec Toes to Bar Practice

2nd – 20-30 sec “Push” practice (HSPU/Wall Walk/Push-Up, etc)

3rd – 30 sec Double Under Practice

C.  5 min @ 85-90%

9 cal Ski Erg

6 Push Press @ 55/75lbs

3 SandBag Clean Over Shoulder @ 50/100

2:30 min Rest

5 min @ 85-90%

9 cal Echo Bike

6 Deadlifts @ 95/135lbs

3 Bar Facing Burpees

D1. Seated Barbell Press @10×1, 10-12 reps x 3 sets, 1 min

D2. Parallel Grip Ring Row @ 10×1, 10-15 reps x 3 sets, 1 min

Friday

A. Deadlift @ 11×1, 5-4-3, 3 min – 3 tough sets

B. 5 sets – High Repeatable Effort

200m Running

10/15 cal Bike Erg

10 Walking Lunges

5 L arm DB Power Clean @ 40/65 – from floor

5 R arm DB Power Clean @ 40/65 – from floor

2 min Rest

*mix & match work order per set

Wk 2/4 – July. 28 / 2025
Monday
A1. Push Press @ 11×1, 5-5-4-4-3, 10 sec – increasing loads is the goal, especially from 5-4-3, etc
A2. Ring Row @ 40×1, 10 tough reps @ tempo x 5 sets, 90-120 sec – focus on the eccentric, make it tough
B. Prep/Set-Up
C. 8 Rounds For Max Row Cals [20 min AMRAP]
2:30 min [6 Pendlay Row + 85/115 + 8 Lateral Barbel Burpees + AMRAP Row Cals in time remaining]
D1. Tall Kneeling Banded Tricep Press Downs @ 11×1, 20 tough reps x 3 sets, 1 min
D2. Standing DB Frontal Raises @ 10×0, 10-15 reps x 3 sets, 1 min

Tuesday
A. 2 Floating Muscle Snatch + 3 OHS (W/Pause) x 3 sets, rest as needed – primer for B
B. 2 Dip Squat Snatch + 1 Snatch Balance x 5 sets, rest as needed – light / moderate / speed / positions in the bottom
C. 1 Paused Squat Clean + 2 Paused Split Jerk x 3 sets, rest as needed – light / practice load for D
D. 1 Squat Clean + 1 Split Jerk x 5 sets, rest as needed – heavier singles here
E. 3 Round For Time
200m Running
100ft Walking Lunges – no weight
200m Running
20 KBS @ 16/24kg
F. DB Hip Thrust @ 10×0, 15-25 tough reps x 3 sets, 2 min

Wednesday
A. 1 Stationary High Box Jump, every 15 sec x 5 minutes – landing as high up on the box the goal “jumping practice” here
B. Back Squat, 6-5-4, 3 min – increasing per set
C. 2 set – High Effort
400m Running
15 Burpees Over 20/24” Box
2 min Rest
+
Rest 2 min Extra after 2 min on 2nd set (4 min)
+
2 sets – High Effort
500m Rowing
15/20 cal Echo Bike
2 min Rest

Thursday
A. Warm-Up/Prep
B. 5 Rounds:
3 min [Toes to Bar Practice + HSPU Practice + AMRAP Easy Echo]
C. 2 sets – High Effort
15/20 cal Ski Erg
30 sec FLR on Rings
12/15 cal Ski Erg
30 sec FLR on Rings
9/12 cal Ski Erg
30 sec FLR on Rings
2 min Rest
D1. Pronated Chin Over Bar Hold AMSAP x 3-5 sets, 1 min *scale with chest to ring hold from a tough angle if people can’t do 5-30 sec
D2. Seated 1 DB Skull Crusher @ 10×0, 10-12 reps x 3-5 sets, 1 min

Friday
A. Deadlift @ 11×1, 6-5-4, 3 min – 3 tough sets
B. 10 sets – High Effort
100m Run
100ft Farmer Carry @ 35/50
10 Alternating Step-Up
10 Push Press @ 35/45
1 min Rest
*Mix & Match Work Order Per Set

Wk 1/4 – July. 21/2025

Monday

A1. Push Press @ 11×1, 6 tough reps x 5 sets, 10 sec

A2. KB Gorilla Row @ 40×1, 16 alternating reps x 5 sets, 90-120 sec

B. Prep/Set-Up

C. 10 Rounds For Max Ski Cals

2 min [2 Wall Walk + 100ft Farmer Carry @ 50/75/hand + AMRAP Ski Erg Cals]

D1. Seated DB Lateral Raises @ 10×0, 10-12 reps x 3 sets, 1 min

D2. Seated DB Reverse Curls @ 10×0, 10-12 reps x 3 sets, 1 min – 

Tuesday

A. 1 Below Knee Hang Muscle Snatch + 1 Above Knee Hang Muscle Snatch + 2 OHS (W / pause) x 3 sets, rest as needed – light / primer for B

B. 3 Dip Squat Snatch x 5 sets, rest as needed – Light->Moderate – speed/position in the bottom – https://www.youtube.com/shorts/VPX0qvG94_Q

C. 3 Tall Clean + 3 Paused Split Jerk (dip)) x 3 sets, rest as needed   light load — 

D. 1 Below Knee Hang Squat Clean + 1 Front Squat + 1 Split Jerk @ Moderate x 5 sets, rest as needed

E. 2 Rounds – High Effort

1 min Rowing

1 min Walking Lunges – no load

1 min Rest

1 min Bike Erg

1 min Walking Lunges – no load

1 min Rest

F1. Barbell Good Morning @ 10×1, 10 reps x 3 sets, 1 min

F2. SandBag Carry, 100ft tough x 3 sets, 1 min

Wednesday

A. 5 Seated Box Jumps x 5 sets, rest as needed – power / speed / jump practice the goal here / challenging box / safe

B. Back Squat, 7-6-5, 3 min – 3 tough sets

C. Extended MAP:

3 sets – High Effort

400m Running

10/15 cal Echo Bike

2 min Rest

+

1 min Rest

+

3 sets – High Effort

400m Rowing

10/15 cal Bike Erg

2 min Rest

*keep track of your set times, hold yourself to a consistent pace effort every set

Thursday

A. Warm-Up/Prep

B. 3 Rounds:

2 min [Toes to Bar Practice + AMRAP Easy Echo Bike]

2 min [Push-Up/HSPU Practice + AMRAP Easy Echo Bike]

C. For Time

40 cal Ski Erg

100 Single Unders

21 DB Bench Press @ 35/50/hand

21 V-Ups

30 cal Ski Erg

75 Single Unders

15 DB Bench Press @ 35/50/hand

15 V-Ups

10 cal Ski Erg

50 Single Unders

9 DB Bench Press @ 35/50/hand

9 V-Ups

C1. Supinated Grip RIng Row @ 10×1, 10-12 reps x 3-5 sets, 1 min

C2. Tall Kneeling Banded Tricep Press Downs @ 11×1, 15-20 reps x 3-5 sets, 1 min

Friday

A. Deadlift @ 11×1, 7-6-5, 3 min – 3 tough sets

B. 10 sets – High Effort

[100m Run Buy In]

5 Burpees

5 Wall Balls @ 15/20lbs to 9/10ft

5 cal Ski Erg

5 Box Jump Overs @ 20/24”

5 Push Jerks @ 55/75lbs

1 min Rest

*Mix & Match Work Order Per set / every set starts with run buy in

Wk 4/4 – SW Active – July. 14/2025
Monday
A. 1 Hang Squat Snatch + 1 OHS per min x 10 minutes – start light + 0-5lbs per set / finish @ tougher
B. 1 Hang Squat Clean + 1 Split Jerk per min x 10 minutes – start light + 0-5lbs per set / finish @ tougher
C. DB Front Squats, 5 fast/heavy reps per min x 5 minutes
D. 3 Rounds For Time
400m Running
15/20 cal Rowing
5 L arm DB Deadlift + 5 L arm DB Hang Power Clean + 5 L arm DB Push Jerk @ 35/50
5 R arm DB Deadlift + 5 R arm DB Hang Power Clean + 5 R arm DB Push Jerk @ 35/50
*1 head of DB touch on DL

Tuesday
A. Standing Strict Press @ 11×1, 3-3-3, 2-3 min
B. Medium Grip Bench Press @ 21×1, 3-3-3, 2-3 min
C. 7 min AMRAP
5 Toes to Bar
7 cal Ski Erg
25 Double Unders/Single Under
– 3 min Rest
7 min AMRAP
100ft Farmer Carry @ 24/32kg/hand
10 Burpees
D1. Arm Supported DB tricep Exte @ 10×0, 10-12/arm x 5 sets, 30-60 sec b/t 
D2. Supinated Grip Ring Row @ 40×1, 10 tough reps x 5 sets, 90 sec @ tempo

Wednesday
A. Warm-Up/Prep
B. 20 min – High Repeatable Effort
3 Rounds:
200m Run
8/10 cal Ski Erg
(Into….)
3 Rounds:
200m Run
12 Box Jump Overs @ 20/24” Box
(Into…)
3 Rounds:
200m Run
16 Air Squat
C1. Reverse Sled Drag, 100ft tough x 5 sets, 30 sec – heavy 
C2. SandBag Carry, 100ft tough x 5 sets, 90-120 sec
D. Banded Deadbug, 30 sec on / 30 sec off x 5-10 sets

Thursday
A. Front Squat, work to a tough set of 2
B. Every 4 min x 4 sets
Set 1 – 15/20 cal Bike Erg + 15 Wall Balls @ 15/20lbs to 9/10ft + 10 Left Leg Step-Up onto 20/24” Box
Set 2 – 15/20 cal Bike Erg + 15 Wall Balls @ 15/20lbs to 9/10ft + 10 Right Leg Step-Up onto 20/24” Box
C. DB Good Morning @ 20×1, 10 reps x 3 sets, rest as needed
D. RNT Single Leg Deadlifts @ 10×1, 25/leg x 1 set
E1. FLR on Rings, 30-60 sec x 2-3 sets, rest as needed
E2. Mini Band Glute Bridge, 20-25 reps x 2-3 sets, rest as needed

Friday
A. Weighted Strict Pronated Pull-Ups, 1.1 tough x 5 sets rest as needed
A. Scaled: Banded / Negatives – think more reps / more tempo, more volume, more control
B. For Time
1,000m Ski Erg
100 Single Unders
200ft Double OH KB Carry @ 35/50/hand
50 Anchored Sit-Ups
500m Ski Erg
50 Single Unders
100ft Double OH KB Carry @ 35/50/hand
25 Anchored Sit-Ups
C. Alternating DB Bicep Curls, 20 tough reps x 3 sets, 2 min

Wk 3/4 – SW Active – July. 7/2025
Monday
A. 2 Position Hang Squat Snatch (1 Below Knee / 1 Above Knee) x 6 sets, rest as needed – start @ light + 0-10lbs per set
B. 2 Position Hang Squat Clean (1 Below Knee / 1 Above Knee) x 6 sets, rest as needed – start @ light = 0-10lbs per set
C1. DB Front Squats @ 40×1, 6-9 tough tough reps x 3 sets, 1:30 min
C2. Alternating Single Leg DB RDL @ 40×1, 12 alternating reps x 3 sets, 1:30 min
D. 4 Rounds – For Max Reps
3 min [12 Alternating DB Power Snatch @ 35/50lbs + 14 Alternating 1 DB Step-Over 20/24” Box + Echo Bike Cals]
2 min Rest

Tuesday
A. Standing Strict Press @ 11×1, 4-4-4, 2-3 min
B. Medium Grip Bench Press @ 21×1, 4-4-4, 2-3 min
C. For Time
1k Run Buy In
(Into…)
10——->1
Toes to Bar
Ski Erg Cals
D1. Dual DB Skull Cruiser @ 10×0, 8-12 reps x 5 sets 90 sec
D2. Standing Ez Curl Bicep Curls @ 10×0, 8-12 reps x 5 sets, 90 sec

Wednesday
A. Warm-Up/Prep
10 min – High Repeatable Effort
200m Running
10 Wall Balls @ 14/20lbs to 9/10ft
5 Hang Power Snatch @ 75/115lbs
– 5 min Rest
10 min – High Repeatable Effort
15/20 cal Rowing
9 Deadlifts @ 75/115lbs
6 Lateral Barbell Burpees Over Barbell
– 5 min Rest
10 min – High Repeatable Effort
15/20 cal Ski Erg
10 Box Jump Over 20/24” Box
5 Hang Power Clean @ 75/115lbs

Thursday
A. Front Squat, work to a tough set of 3
B. Every 3 min x 6 sets – fast / smooth
8/10 cal Bike Erg + 100m Running + 100ft SandBag Carry @ 100/150lbs
C. 2 sets:
1 min Left Leg RNT Reverse Lunge – no load
30 sec Rest
1 min Right Leg RNT Reverse Lunge – no load
30 sec Rest
D1. Russian KBS, 20-25 heavy reps x 2 sets, 1 min
D2. Mini Band Lateral Walks, Half Squat Position, 15-20 reps/side  x 2 sets, 10-30 sec b/t sides – 1 min – make sure band is “moderate” – keep it tight the entire time

Friday
A. Weighted Strict Pronated Pull-Ups, 1.1 tough x 5 sets rest as needed
A. Scaled: Banded / Negatives – think more reps / more tempo, more volume, more control [do 5 tough sets of pulling strength work here]
B. For Time
1,000m Ski Erg
100 Single Unders
200ft Double OH KB Carry @ 35/50/hand
50 Anchored Sit-Ups
500m Ski Erg
50 Single Unders
100ft Double OH KB Carry @ 35/50/hand
25 Anchored Sit-Ups
C. Alternating DB Bicep Curls, 20 tough reps x 3 sets, 2 min
D. Seated Knee Tucks – 20 sec on / 40 sec off x 5 sets

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