AMRAP in 30minutes:
Groups of 2: 1 person works/1 person rest- must “tag” before partner switch everytime: 5 burpee penalty if no “tag”
100ft partner carry (or 100ft heavy farmers carry)
25ft plate push 45lbs
100ft bear crawl
25ft plate push 45lbs
100ft walking lunges
25 cal rowing/25 cal airdyne/75 single unders
Southwest Active- Thursday – Dec. 24/2015
Thursday Fsq/Bsq emom + Mixed EMOM map + GBC + Mobility
A. Front Squat @20×1, 5 reps every 2 min x 5 sets
-start @ challenging weight and build
-get everyone to their starter weight, then start on the clock
B. EMOM x 10 minutes
Mins 1–>5: 3 burpees to 6″ oh + 8 kbs @24kg/16kg
Mins 6–>10: 6 burpees to 6″ oh + 6 air squats
C1. 30sec FLR on rings (can be weighted) x 2 sets-30sec
C2. Chinover Barhold, 20-30sec x 2 sets-1min
-scale with chest/chin to bar hold on inverted row
D. Banded Hip Opener 60sec/leg
https://www.youtube.com/watch?v=lgdeL7-xXGM
E. Pigeon Stretch 60sec/leg
https://www.youtube.com/watch?v=jOBS91fJ1uM
Southwest Active -Wednesday-Dec.23/2015
Wednesday Posterior Chain + Core + Aerobic Tester + Mobility
A. Hip Thrusts @20×0, 8-12 reps x 3 sets-1:30min – as heavy as possible
B. Hollow Rocks, 20sec per min x 5 minutes
C. For time:
1000m row
50 air squats
40 situps
30 shoulder to overhead 55lbs/75lbs
20 burpees
10 strict pullups
or scaled option:
For time:
500m row
25 air squats
20 situps
18 kbs 25/45
12 ring rows
8 burpees
D. Banded Assisted Hamstring Stretch 30-60sec/leg x 2 sets
Southwest Active-Tuesday-Dec.22/2015
Tuesday Upper EMOMEMOM x 10minutes
1st- 3 CGBP @ high load
2nd- 3-5 bent over barbell rows @ 20×0
+
EMOM x 10minutes
1st- 2-3 strict press @ high load
2nd- 3-5 L arm ring rows + 3-5 R arm ring rows
+
EMOM x 10minutes
1st- 5 push press @ high load
2nd- 5 db/kb rows @ 20×0/arm as heavy AS POSSIBLE
Southwest Active-Monday Dec. 21/2015
Hey guys,
So we are on to our new cycle of training. Some new things being introduced. We will be learning to do some cleans. As well, I am including post workout mobility 3+ times a week in to our program. We can ALL benefit from this work.
Monday Clean + Deadlift EMOM Map + Arm Cash Out + Mobility
A. Power Clean Intro, work sets of 2 or 3 – building up in weight/try get 10-15 good sets in
B. EMOM x 10minutes
1st- 3 deadlifts 185/125lbs + 5 burpees
2nd- 3 deadlifts 185/125lbs + 5 kbs @24/16kg
C. AMRAP unbroken strict supinated pullups x 3 sets-2min b/w
– supinated barbell or dumbbell bicep curl @20×0, 10 reps x 3 sets-2min
D. Partner Assisted Thoracic T-Spine Stretch 20-30sec x 3 sets
https://www.youtube.com/watch?v=PRGc9hcXGaQ
Southwest Active – Saturday-Dec 19/2015
Saturday Group/TeamEMOM x 15minutes
1st- 3 deadlifts tng-building throughout
2nd- 3-5 ring dips/ 4-7 ring pushups/ 6-10 pushups
3rd- russian db step-ups on to low box 3-5/leg
+
15 rounds for time/In groups of 2:
3 strict pullups/5 ring rows
5 pushups
10 air squats
*one person works @ a time/no rules to how work is completed
Southwest Active -Friday-Dec.18/2015
Friday 5/5min x4
5min @85-90%:
25ft walking lunges
25ft burpee broad jumps
-5min rest
5min @85-90%:
25 cal rowing
25 wall balls 15/20 to 9/10ft
-5min rest
5min @85-90%:
40 cal Airdyne
AMRAP alternating db snatches in time remaining 35/50lbs
-5min rest
5min @85-90%:
40 cal Airdyne
AMRAP rope climbs to 15ft in time remaining
Southwest Active-Thursday. Dec. 17/2015
Thursday Bsq Int % + Upper Push/Pull + Rowing/Airdyne MapA. Back Squat @ 20×1, 2 reps @90%, 2 reps @90%, 1 rep@95%, 1 rep @95%+ -if it feels good go for it
B. Push Press. Push Jerk 1.1 – work to a tough set
-newbies get some volume in here -lots of sets
C. In team of 2 complete the following:
30-25-15-10-5 for time:
Rowing Cals
Pushups
*One person work @ a time/split work however
New Years Resolution?
With the new year reigning in, as a gym owner/coach, I can’t help but think about the “new years” resolution craze. Every year, we always hear people talk about “In the new year I am going to start my exercise journey, start eating cleaner, and living a healthier life.” I am sure we have all seen the jam packed gym’s on January 1, then a month later, it’s empty.
If you are someone that has this as your goal, here are a few tips to help you along the way:
- Start today! Yes, I mean it, if you say you are going to be healthier and exercise more in 2016, start today. The more we say “I’ll start on Monday”, seems like the Monday always keeps getting pushed back further and further. Don’t make any excuses, start now.
- Do not stop! The key to success in health and fitness is CONSISTENCY (check out my article from a few months back here –consistency). Real results take time and a lot of effort. Some days are going to be good, and some days are going to be bad. The key is to keep showing up and putting in the work. My “new years resolution” started 8 years ago, when I looked in the mirror and hated the way I looked and the way I felt. I haven’t stopped yet.
- Surround yourself with like minded people! It really does help to train, hang out and communicate with people that have the same common goal as you. If you show up to a fitness class/workout with people there motivating you and pushing you, it does make it easier. They will also help hold you accountable. This is why Sara and I put so much emphasis on Community at Southwest Strength.
- Make it your # 1 priority every day! Now this may not seem realistic with people working full time, having kids, clothes to wash, supper to cook, houses to clean, etc. However, if you make it a HUGE priority in your life, you will just exercise more. I can almost guarantee that everyday you are PLANNED to do your workout routine, there will be an excuse waiting for you to change your mind. Make it a priority and know that it’s important to your overall well-being.
- There are no quick fixes! Like I said prior, real results take a long time. Even then, sometimes you still may not be satisfied with the results. We all get caught up in the magazines, commercials and social media posts. Unfortunately, some of us are just never going to look like that. This is why people really need to love the journey of fitness. You need to focus on the progress of your abilities and your overall well-being. When I started exercising with the goal of looking better 8 years ago, I had NO IDEA what I was doing. The important thing to take away, was that I exercised 4-6 days a week, and LEARNED ALOT about myself along the way. I am proud to say I haven’t stopped yet, and continue to learn about myself, proper training techniques and what works and doesn’t work for me. Like I have said in the past “My goal is always greater than my excuses”.
Sara and I both hope we can help you along the way. The important thing to take away, is that real results do take a long time and hard work. In my opinion, “new years resolutions” are just a silly term that people in the fitness industry probably use to make money off of. The reality is the “date” has just changed and real time continues to click away. Start working towards your goals today and be happier tomorrow, and for the rest of your life.
Southwest Active -Wednesday-Dec. 16/2015
Wednesday Strict Press + Posterior Chain + Aerobic Tester
A1. Glute Bridge L arm db bench press @20×2, 6-10 reps x 4 sets-1min
A1. Glute Bridge R arm db bench press @20×2, 6-10 reps x 4 sets-1min
B1. Ring Hamstring Curls @2020, 6-10 reps x 4 sets-1min
B2.Single Leg Romanian Deadlift @3010, 5-7 reps/leg x 4 sets-30sec b/w legs
C. For time:
200 single unders
50 kbs 35lbs/53lbs
150 single unders
25 wall balls 15lbs/20lbs
100 single unders
15 burpees on to box 20/24″