Southwest Strength

Wednesday Strict Press + Posterior Chain + Aerobic TesterA1. Seated DB Press @20×0, 6-10 reps x 4 sets-1min

A2. Weighted Front Bridge 30sec x 4 sets-1min

B. Romanian Deadlfit @40×1, 6-8 reps x 5 sets-1:30min

C. For time:

30 cal Airdyne

25 burpees onto box 20/24″

20 wall balls 15/20

15 db push press 25lbs/35lbs

10 shuttle runs

Tuesday Fsq Int + Skills EMOM + Upper based tester
A. Front Squat @ 20×1, 3 reps x 5 sets-2min – all heavy sets
B. EMOM x 12minutes
1st- 3-10 toes to rings
2nd- 1-2 rope climbs to 15ft
3rd- 30sec skipping/ double under practice
C. 9–>1 for time
pushups
ab mat situps
ring rows/strict pullups

Week 3
Monday Deadlift Int % + Upper Push/Pull + Rowing/Airdyne Map Int
A. Deadlift @11×1, 10 reps @60%, 8 @65%, 6 @75%, 4 @80%, 2 @85%, 1 rep @90%, 1 rep @90%
B1. CGBP @22×1, 3 reps x 5 sets-1min
B2. Weighted Pronated Pullup @20×0, 2 reps x 5 sets-1min
-scale – chinover  (any grip) bar hold AMSAP x 5 sets-1min
-scale -weighted ring rows/ underneath3-5 weighted /ring rows 6-10 reps x 5 sets-1min
C. 3 rounds for time:
25 cal row
20 russian kbs 25/35
15 air squats
-completed in a conga lines/teams of 2
-1 partner finishes row then moves on to russian kbs – then other partner jumps on row, first partner finishes kbs then moves on to air squats
– 2nd person cant move on until first person has completed the movement

Friday Map 5/5min x4
5min @85-90%
30 single unders
10 pushups
-5min rest
5min @85-90%
5 burpees on to 20″ box
10 alternating db snatch 35/50
-5min rest
5min @85-90%
10 deadlifts 95lbs/135lbs
10 ring rows
10 walking lunges
-5min rest
5min @85-90%
800m row
AMRAP burpees

Thursday Bsq Int % + Upper Push/Pull + Rowing/Airdyne Map
A. Back Squat @ 20×1, 4 reps @80% x 3 sets-3min
-people that dont know 1RM and are profiecient at Bsq – test it today
-people just learning squatting, practice sets of 5 for a bunch of sets
B1. Push Press @11×1, 4-3-2-4-3-2 – 1min (heavier on 2nd wave)
B2. Legless Rope Climb to 15ft, 1 rep x 5 sets-1min
or Strict Weighted Pronated Pullup @20×0, 2-3 reps x 5 sets-1min
or Banded Pullup @20×0, 4-6 reps x 5 sets-1min
or Ring Rows/weighted/elevated @20×0, 4-6 reps x 5 sets-1min
C. AMRAP in 10minutes in teams of 2
1 partner row 250m row/ 1 partner accumlates as many airsquats in the duration as possible
score is team total airsquats

No partner
AMRAP in 10minutes
10 cal rowing
10 air squats

Wednesday Strict Press + Posterior Chain + Aerobic Tester
A. Strict Press @30×1, 6-6-5-5-4-4- 1:30min
B. Romanian Deadlift @40×1, 8-10 reps x 5 sets-1:30min
C. Single Leg RDL @20×0, 5-7 reps/leg x 3 sets-1min
D. For time:
10 goblet squats @35/53lbs
20 russian kbs @35lbs/53lbs
30 wall balls @14lbs to 9ft
30 box jump overs/step-ups
20 russian kbs @35lbs/53lbs
10 goblet squats @35lbs/53lbs

Tuesday Fsq Int + Skills EMOM + Upper based tester
A. Front Squat @20×1, 4 reps x 5 sets-2min – all heavy sets
B. EMOM x 12minutes
1st- 3-10 toes to rings
2nd- 45second skipping/double under practice – demo explain some cues here
3rd- 2 wall walks
C. For time:
30 push press @55lbs/75lbs – RX girls/mens weight
15 burpees
30 ring rows/10 strict pullups
15 burpees
30 banded pullups/5 rope climbs to 15ft

Monday Deadlift Int % + Upper Push/Pull + Rowing/Airdyne Map Int
A. Deadlift @11×1, 10reps @50%, 8 reps @60%, 6 reps @65%, 4reps @75%, 2 reps @80%, 1 rep @85%
-if members dont know 1RM and are proficient – get them to test it this week, and follow percentages next week
-If members are just learning deadlift, get them doing sets of 3-4 reps x 5 sets-2-3min b/w
B1. CGBP @31×1, 4-6 reps x 5 sets-1min -*all heavy sets
B2. Weighted Supinated Pullup @40×0, 3reps x 5 sets-1min
or Ring Rows/Weighted/Elevated @40×0, 4-8 reps x 5 sets-1min
*demo these
C. AMRAP in 12 minutes
Partner Rows 30seconds while partner does step-ups
*score is total step-ups and meters rowed-add reps together completed as team *only can do step-ups when partner is rowing
*can do this on airdyne as well – add AD cals + Stepups

No Partner:
10min AMRAP
250m row
18 step-ups

 

Friday 5/5min x4
5min @85-90%
5 burpees
5 box jump overs
5 wall balls
-5min rest
5min @85-90%
6 kbs
6 goblet squats
-5min rest
5min @85-90%
7 push press
7 ring rows/pullups
200ft shuttle run
-5min rest
5min @85-90%
8 cal row
8 burpees

Thursday Bsq Int % + Upper Push/Pull + Rowing/Airdyne Map
A. Back Squat @ 20×1, 5 reps @75% x 3 sets-3min
-people that dont know 1RM and are profiecient at Bsq – test it today
-people just learning squatting, practice sets of 5 for a bunch of sets
B1. Push Press @11×1, 5-3-3-2-2 – 1min
B2. Legless/Legs Rope Climb to 15ft, 2 reps x 5 sets
or Strict Weighted Supinated Pullup @20×0, 2-3 reps x 5 sets-1min
or Banded Pullup @20×0, 3-5 reps x 5 sets-1min
or Ring Rows @20×0, 4-6 reps x 5 sets-1min
C. AMRAP in 10minutes
In teams of 2
Row 12 cals/Airdyne 15 cals – partner holds kb in either hand
*10 burpee penalty each if kb hits the ground @ any time