Southwest Strength

Wk 3/4 – July. 10/2023
Monday
A. Warm-Up/Prep
B. 7 Rounds:
1:45 min Echo Bike @ 5/10
5-6 Back Squats @ 60-70% of 1RM
Notes: – Dont know your 1RM, build off last week slightly, but just think of this as moderate to challenging
C1. Single Leg Alternating Barbell Deadlifts @ 40×1, 10 reps x 3 sets, 1 min – https://www.youtube.com/watch?v=oVg_RqA_g6w

C2.  KBS – overhead, 15 heavy reps x 3 sets, 1 min
D. 5 Rounds For Time:
5 Devils Press @ 25/40lbs/hand
10 cal Echo Bike

Tuesday
A. Close Grip Bench Press, work to a max set of 2
B1. Strict Dip work x 5 sets, rest as needed
B2. Strict Pronated Pullup work x 5 sets, rest as needed
Notes:
*With this progression coach will have you either work on the progression to get your first dip/pullup, which may mean a regression of the movement to something like a push-up/hang, ring row, etc or isometric hold. Or you may be at this level and work on volume of reps OR weighted progression to see a strength increase. 
D. 3 sets:
16 alternating seated Top Down DB Press @ 40×1 –https://www.youtube.com/watch?v=plj13gqNHEw
Rope Climb / Toes to Bar / Kipping Pullup Practice
– 90-120 sec rest – 
E. 100ft Unbroken Farmer Carry @ 24/32kg/hand x 10 sets for time [must set it down every 100ft / and must make 100ft for it to count]

Wednesday
A1. 1 Squat Snatch + 1 Floating Squat Snatch x 5 sets, 10 sec
A2. Sprinter Step-Ups, 6-10/leg x 5 sets, rest as needed b/t legs – 2 min – https://www.youtube.com/watch?v=HCXzDrhuIl4
B1. 2 Touch and Go Power Clean x 5 sets, 10 sec
B2. Walk in Box Jumps, 3 reps onto high box x 5 sets, 2 min – higher box / land as high as possible
C. 5 Rounds For Time:
200m Running
10 Lateral Barbell Burpees
“Deadlifts” [5-4-3-2-1]
– women – start @ 165lbs + 10lbs per round
– men – start @ 245lbs + 10lbs per round

Thursday
A. 30 min – Easy Effort / Consistent / Relaxed
30 cal Bike Erg
30 cal Rowing
30 cal Ski Erg
B. EMOM x 15 minutes:
1st – 50ft L arm OH DB Carry + 50ft R arm OH DB Carry @ tough
2nd – 30-45 sec FLR on Rings
3rd – 30 sec Double Unders

Friday
A. Deadlift @ 11×1, 3 reps x 5 sets, 3 min – all tough
B. Push Press @ 11×1, work to a challenging set of 2
C1. Toes to Bar Work x 3 sets, 30 sec
C2. DB Pendlay Rows @ 20×1, 10 reps x 3 sets, 30 sec
C3. Kipping HSPU work x 3 sets, 90 sec
D. 10 sets:
100m Ski Erg
1 Rope Climb to 15ft
1 min rest

Going to SWS and working with Sara is one of the best decisions I’ve made. If only I’d made it sooner! I’m grateful for my daughter’s support (@Stephanie Roper) and encouragement to get me there and keep me going. I can’t thank @Sara Corrigal enough for believing in me and making me believe I could do more than I thought.

Personal training is so important to me because Sara is able to plan the workout around my health issues. The changes I feel in my body are amazing but the changes in my attitude are the most important. This is a long term commitment and I appreciate SWS helping me reach my goals!

Going to SWS and doing Sara’s workouts are the highlight of my week. They are always different and include movements I would never think of myself! The atmosphere at SWS and Sara in particular are warm, bright, encouraging, and supportive.

We’ve been going consistently for over a year and I can do things now I could not do a year ago! Sara understands our goals and how to help us achieve them!

Wk 2/4 – July. 3/2023
Monday
A. Warm-Up/Prep
B. 5 Rounds:
2:15 min Echo Bike @ 5/10 Effort
7-8 Back Squats @ 60-65% of 1RM
Notes: – Dont know your 1RM, build off last week slightly, but just think of this as moderate to challenging
C. EMOM x 9-12 minutes
1st – 6-8 L Leg Barbell Romanian Deadlift
2nd – 6-8 R Leg Barbell Romanian Deadlift
3rd – 10-15 Russian KBS @ 24-32kg
D. 5 Rounds For Time
10 Wall Balls @ 15/20lbs to 9/10ft
10 DB Power Snatch @ 35/50lbs

Tuesday
A. Close Grip Bench Press, work to a max set of 3
B1. Strict Dip work x 4 sets, rest as needed
B2. Strict Pronated Pullup work x 4 sets, rest as needed
Notes:
*With this progression coach will have you either work on the progression to get your first dip/pullup, which may mean a regression of the movement to something like a push-up/hang, ring row, etc or isometric hold. Or you may be at this level and work on volume of reps OR weighted progression to see a strength increase.
D. 2 sets:
8-12 L arm DB Strict Press @ 11×1
Rope Climb / Toes to Bar / Kipping Pullup Practice
– rest 60-90 sec
8-12 R arm DB Strict Press @ 11×1
Rope Climb / Toes to Bar / Kipping Pullup Practice
– rest 60-90 sec
E1. Weighted Pronated Hang From Pullup Bar, 20-30 sec x 2-3 sets, 30 sec
E2. Standing Ez Curl Barbell Bicep Curls, 10-15 reps x 2-3 sets, 30 sec

Wednesday
A1. 3 Position Hang Squat Snatch (Hi-Hang, Above Knee, Below Knee x 5 sets, 10 sec
A2. Depth Jump to Vertical Jump off Moderate Box, 3 reps x 5 sets, 2 min
B1. 3 Above Knee Hang Power Clean x 5 sets, 10 sec
B2. Walk In Box Jump, 5 reps onto Box x 5 sets, 2 min – moderate box, focus on landing as high as possible
C. 4 Rounds For Time:
250m Rowing
10 Deadlifts @ 85/135lbs
200m Running
8 Hang Power Cleans @ 85/135lbs
50 Double Unders
6 Push Jerks @ 85/135lbs
– 1 min rest –

Thursday
A. 30 min – Easy Effort / Consistent / Relaxed
. 8 mile Echo Bike
400m Ski Erg
30 sec Side Bridge /side
B. EMOM x 15 minutes
1st – 2 Alternating Turkish Get Up @ tough
2nd – 15-30 sec Ring Body Saw
3rd – 30 sec Double Under Practice

Friday
A. Deadlift @ 11×1, 4 reps x 4 sets, 3 min – all tough
B. Push Press @ 11×1, work to a challenging set of 3
C1. Toes to Work x 3 sets, 30 sec
C2. Pendlay Row, 8-10 reps x 3 sets, 30 sec
C3. Kipping HSPU work x 3 sets, 90 sec
D. 5 sets – fast
10 Push-Ups
10 cal Ski Erg
10 Ring Rows
10 cal Ski Erg
2 min rest

Wk 1/4 – June. 26/2023
Monday
A. Warm-Up/Prep
B. 3 Rounds:
3 min Echo Bike @ 5/10 Effort
10 Back Squats @ 55-60% of 1RM
Notes: – Dont know your 1RM?, pick a weight that is Moderate for 10 reps, do that weight for 3 rounds
C. 2 sets:
8-10 L Leg DB RDL @ tough/hand – https://www.youtube.com/watch?v=IlOrGu1qzWs

20-30 sec
10-15 heavy Russian KBS @ 24-32kg
60-90 sec
8-10 R Leg DB RDL @ tough/hand
20-30 sec
10-15 heavy Russian KBS @ 24-32kg
60-90 sec
D. For Time:
DB Power Snatch @ 35/50lbs – 10-8-6-4-2
Lateral Burpees over DB – 10-8-6-4-2

Tuesday
A. Close Grip Bench Press, work to a Max Set of 4 – working to a 1RM in 4 weeks
B1. Strict Dip work x 3 sets, rest as needed
B2. Strict Pronated Pullup work x 3 sets, rest as needed
Notes:
*With this progression coach will have you either work on the progression to get your first dip/pullup, which may mean a regression of the movement to something like a push-up/hang, ring row, etc or isometric hold. Or you may be at this level and work on volume of reps OR weighted progression to see a strength increase. 
D. 2 sets:
12-15 L arm DB Strict Press @ 11×1
Rope Climb / Toes to Bar / Kipping Pullup Practice
– rest 60-90 sec
12-15 R arm DB Strict Press @ 11×1
Rope Climb / Toes to Bar / Kipping Pullup Practice
– rest 60-90 sec
E1. Farmer Hold, 30 sec TOUGH x 2-3 sets, 30 sec
E2. Standing Ez Curl Barbell Bicep Curls, 10-15 reps x 2-3 sets, 30 sec

Wednesday
A1. 2 Above Knee Hang Squat Snatch x 5 sets, 10 sec
A2. Vertical Jump, 5-7 explosive reps x 5 sets, 2 min
B1. 1 Squat Clean + 1 Above Knee Hang Squat Clean x 5 sets, 10 sec
B2. Walk In Box Jump, 5 reps onto box 5 sets, 2 min – focus landing as high as possible on Moderate Height
C. 3 Rounds For Time
200m Running
21 Wall Balls @ 15/20lbs to 9/10ft
15 Hang Power Snatch @ 45/65lbs
9 Box Jump Overs @ 20/24”

Thursday
A. 30 min – Easy Effort / Consistent / Relaxed
20 cal Rowing
20 cal Ski Erg
20 cal Bike Erg
1 min Front Bridge
*Pair people up in teams of 2 if needed in regards to total machines, have them waved, and follow each other
B. EMOM x 15 minutes
1st – 20-45 sec FLR on Rings
2nd – 20-45 sec Wall Sit
3rd – 20-45 sec Hollow Hold

Friday
A. Deadlift @ 11×1, 5 reps x 3 sets, 3 min. All tough sets – not touch and go
B. Push Press @ 11×1, work to a challenging set of 4 – will work to a new 1RM in 4 weeks
C1. Toes to Bar Work x 3 sets, 30 sec
C2. Sled Pull with Pulling Rope, 50ft tough x 3 sets, 30 sec
C3. Kipping HSPU work x 3 sets, 90 sec
D. 8-10 sets – fast
125m Rowing
5-10 Push-Ups
30-60 sec rest

Wk 4/4 – June. 19/2023
Monday
A. 5 Rounds For Time:
400m Rowing
400m Running
___refer back to time from Wk of Sept. 12/2022
___ Test – full effort / record time / lets go!!
B1. Double Unders, 30-60 sec x 3-5 sets, rest as needed
B2. Ring Complex [5 Toes to Rings + 3 Kipping Pullups  on Rings x 3-5 sets, rest as needed
B3. Handstand Hold Against Wall Practice / Handstand Walk Practice x 3-5 sets rest as needed

Tuesday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 4-4-4, 3 min – building from previous weeks
B. 1 Slow Pull Squat Snatch – accumulate up to 15-20 good quality singles
C. 1 Slow Pull Squat Clean – accumulate up to 15-20 good quality singles
D. 10 Rounds For Time:
25 Double Unders
2 SandBag Clean Over Shoulder @ 100/150lbs

Wednesday
A. Warm-Up/Prep
B. Every 8 min x 4 sets
Set 1 – 60/80 cal Rowing
Set 2 – 60/80 cal Bike Erg
Set 3 – 60/80 cal Ski Erg
Set 4 – 60/80 cal Echo Bike
*Sustainable sets / coach joey will prescribe appropriate sets for you / 
C1. Top of Ring Dip Hold, 20-30 sec x 3-5 sets, rest as needed
C2. Hollow Hold, 20-30 sec x 3-5 sets, rest as needed
C3. Weighted Pronated Hang From Pullup Bar, 20-30 sec x 3-5 sets, rest as needed

Thursday
A. Back Squat, 3-3-3, 3 min – all tough sets
B. 5 Rounds For Time [With Weight Vest]
200m Running
20 Alternating Step-Ups onto 20/24” Box
C. Barbell Hip Thrust, 10 tough reps x 3 sets, rest as needed
D. EMOM x 9 minutes
1st – 20-30 sec L Leg Isometric Split Squat Hold – https://www.youtube.com/watch?v=zzUZOMiE-mg

2nd – 20-30 sec R Leg Isometric Split Squat Hold
3rd – 30-45 sec FLR on Rings

Friday
A. Warm-Up/Prep
B. 3 Rounds For Time:
1,000m Ski Erg
200ft SandBag Carry @ 100/150lbs
3 Rope Climbs to 15ft
C1. Kipping Pullups, 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3-5 sets, rest as needed
C2. Ring Dips, 4-8 tough reps x 3-5 sets, rest as needed

Wk 3/4 – June. 12/2023
Monday
A. Warm-Up/Prep
B. 8 Rounds:
250m Rowing
500m Bike Erg / 250m Ski Erg
100m Running
1 min rest
* Rounds 1,2 – Easy
* Round 3,4 – Harder
______
Repeat
B1. Double Unders, 30-60 sec x 3-5 sets, rest as needed
B2. Strict Toes to Bar / Knees to Elbow / Knee Raises / Dip Supported Leg Raises, 3-10 reps x 3-5 sets, rest as needed
B3. Handstand Hold (back or wall facing, 20-60 sec x 3-5 sets, rest as needed

Tuesday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 5-5-5, 3 min b/t
B. 1 Paused Power Snatch every 40 sec x 15 sets – 5 sets Easy / 10 sets @ Moderate – to hard
C. 1 Paused Power Clean every 40 sec x 15 sets – 5 sets Easy / 10 sets @ Moderate – to hard
D. 4 Rounds For Max Reps
2 min [4 Alternating Turkish Get Up @ 25/40lb DB + 5 Double KB Hang Clean to OH @ 20/35/hand + AMRAP Ski Erg in time remaining]
2 min rest

Wednesday
A. Warm-Up/Prep
B. Every 4 min x 8 sets
Set 1 – 30/40 cal Rowing
Set 2 – 30/40 cal Bike Erg
Set 3 – 30/40 cal Ski Erg
Set 4 – 30/40 cal Echo Bike
*Sustainable sets / coach joey will prescribe appropriate sets for you 
C1. Toes to Bar Cluster 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3-5 sets, rest as needed
C2. Kipping HSPU, 1-5 reps x 3-5 sets, rest as needed
C3. Double Unders, 30-60 sec x 3-5 sets, rest as needed

Thursday
A. Back Squat, 4-4-4, 3 min – all tough sets
B. 10 Rounds For Time:
10 alternating step-up onto 20/24” Box
100ft Farmer Carry @ 50/75/hand
C. Barbell Hip Thrust, 10 tough reps x 3 sets rest as needed
D1. L arm DB RDL @ 20×0, 10 reps x 3 sets, 30 sec
D2. R arm DB RDL @ 20×0, 10 reps x 3 sets, 30 sec
D3. Sorenson Hold, 30-60 sec x 3 sets, 30 sec

Friday
A. Warm-Up/Prep
B. 5 Rounds For Time:
400m Rowing
3 Wall Walks
1 Rope Climb to 15ft
C1. Kipping Pullups, 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3-5 sets, rest as needed
C2. Push-Ups on Parallettes with Feet Elevated, AMRAP unbroken x 3-5 sets, rest as needed  – https://www.youtube.com/watch?v=JtBPG6VeJ9Q

C3. Double KB Front Rack Carry, 100ft tough x 3-5 sets, rest as needed

Wk 2/4 – June. 5/2023
Monday
A. Warm-Up/Prep
B. 15 Rounds:
100m Running
5 Burpees
8/10 cal Row/Ski or Bike Erg
30-60 sec rest
* Rounds 1,2,3,4 – Easy
* Round 5 – Hard
* Repeat 2 more x

* Scale accordingly for clients
B1. Double Unders, 30-60 sec x 3 sets, rest as needed
B2. Top of Ring Dip Hold/FLR on Rings, AMSAP x 3 sets, rest as needed
B3. Toes to Bar Cluster 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3 sets, rest as needed

Tuesday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 6-6-6, 3 min b/t – no hook / reset b/t every rep
B. 1 Snatch Pull + 1 Below Knee Hang Squat Snatch per min x 10 minutes – 5 min @ light – > increase if feeling good
C. 1 Power Clean + 1 Front Squat Clean + 1 Split Jerk every 1:30 min x 8 sets – 4 sets @ light —>increase if feeling good
D. 3-4 Rounds For Max Reps
2 min [15 Wall Balls @ 15/20lbs to 9/10ft + 10 cal Echo Bike + AMRAP Front Bridge seconds in time remaining]
2 min Rest

Wednesday 
A. Warm-Up/Prep
B. Every 3 min x 12 sets @ 85-90%
Set 1 – 22/30 cal Rowing
Set 2 – 22/30 cal Bike Erg
Set 3 – 22/30 cal Ski Erg
Set 4 – 22/30 cal Echo Bike
*Sustainable sets / coach joey will prescribe appropriate sets for you / 
C1. Farmer Hold with DBs – 30 sec heavy x 3-5 sets, rest a needed
C2. Strict Knees to Elbow , 5-10 reps x 3-5 sets, rest as needed
C3. Kipping Pullup Cluster, 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3-5 sets, rest as needed

Thursday 
A. Back Squat, 5-5-5, 3 min – all tough sets
B. For Time – With Weight Vest if you are crazy
100ft Walking Lunges
200m Running
30 Burpees
200m Running
100ft Walking Lunges
*12 min time cap
C. Barbell Hip Thrust, 10 tough reps x 3 sets, rest as needed – pay attention to foot angle under the hips (should be under bum) and make these tough
D. Lying Leg Curls on Swiss Ball @ 20×0, 12-15 reps x 3 sets, rest as needed

Friday
A. Warm-Up/Prep
B. 10 Rounds For Time:
7/9 cal Ski erg
5 Toes to Bar
3 Box Jump Over 20/24” Box
1 SandBag Clean Over Shoulder @ 100/150lbs
C1. L-Sit from Parallettes / Rings / Pullup Bar, 10 sec x 3-5 sets, rest as needed
C2.Rope Climb, 1-3 reps x 3-5 sets, rest as needed
C3. Wall Walk, 1-5 reps x 3-5 sets, rest as needed

Wk 1/4  – May. 29/2023
Monday
A. Warm-Up/Prep
B. 10 Rounds:
200m Running
10 cal Rowing
– 30 sec rest – 
* Rounds 1,2,3 – Easy
* Round 4,5 – Hard
C1. Bent Knee Hang from Pullup Bar with Medball b/t feet, 15-20 sec x 3 sets, rest as needed
C2. Handstand Hold against wall, 30-60 sec x 3 sets, rest as needed
C3. Toes to Bar Cluster 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3 sets, rest as needed

Tuesday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 7-7-7, 3-4 min b/t – no hook / reset every rep
B.  1 Squat Snatch + 1 Snatch Balance per min x 10 minutes – 5 min @ light – > increase if feeling good
C. 1 Squat Clean + 1 Push Jerk + 1 Split Jerk, 1 rep every 1;30 min x 8 sets – 4 sets @ light —>increase if feeling good
D. 5 Rounds For Max Reps
1 min [5 L arm DB Hang Clean to Split Jerk @ 45/65lbs + 2 SandBag Clean Over Shoulder @ 100/150lbs + AMRAP Ski Erg Cals in time remaining]
30 sec rest
1 min [5 R arm DB Hang Clean to Split Jerk @ 45/65lbs + 5 Goblet Squat @ 45/65lbs + AMRAP Ski Erg Cals in time remaining]
30 sec rest

Wednesday
A. Warm-Up/Prep
B. Every 2 min x 16 sets @ 85-90%
Set 1 – 15/20 cal Rowing
Set 2 – 15/20 cal Bike Erg
Set 3 – 15/20 cal Ski Erg
Set 4 – 15/20 cal Echo Bike
*Sustainable sets / coach joey will prescribe appropriate sets for you / 
C1. Ring Tuck Hold, 10-20 sec x 3-5 sets, rest as needed * can scale this how you see from pullup bar, etc – https://www.youtube.com/watch?v=eRxFg4uMeXg

C2. Hollow Hold, 20 sec perfect position x 3-5 sets, as needed
C3. Kipping Pullup Cluster, 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3-5 sets, rest as needed

Thursday 
A. Back Squat, 6-6-6, 3 min – all tough sets
B. 4 Rounds For Max Reps
2 min [200m Running + AMRAP Alternating Step-Ups onto 20/24” Box] *if feeling groovy wear a weight vest*cough rob*
2 min rest
C. Barbell Hip Thrust, 10 tough reps x 3 sets, rest as needed – pay attention to foot angle under the hips (should be under bum) and make these tough
D. Lying Leg Curls on Swiss Ball @ 20×0, 10-12 reps x 3 sets, rest as needed

Friday
A. Warm-Up/Prep
B. For Time:
400m Running
27 KBS @ 35/53lbs
15 Push-Ups
200ft SandBag Carry @ 100/150lbs
400m Running
21 KBS @ 35lbs
12 Push-Ups
200ft SandBag Carry @ 100/150lbs
400m Running
15 KBS @ 35lbs
9 Push-Ups
200ft SandBag Carry @ 100/150lbs
C1. L-Sit from Parallettes / Rings / Pullup Bar, 10 sec x 3-5 sets, rest as needed
C2. Farmer Hold, 20-25 sec heavy x 3-5 sets, rest as needed
C3. Wall Walk, 1-5 reps x 3-5 sets, rest as needed

Wk 4/4 – May. 22/2023
Monday
*Open Gym*

Tuesday
A. Deadlift, 3 reps x 5 sets, 3 min – 2 reps @ 11×1 / 1 rep TNG
B. 10 sets:
6 Single Leg Alternating Lateral Jumps – (hard effort)

1 Squat Snatch + 1 OHS
60-90 sec rest
C. For Time:
50 Air Squats
100ft SandBag Carry @ 100/150lbs
30 Air Squats
100ft SandBag Carry @ 100/150lbs
10 Air Squats
100ft SandBag Carry @ 100/150lbs

Wednesday
A. Warm-Up/Prep
B. EMOM x 30 minutes @ high effort
1st – 8/10 cal Rowing
2nd – 8/10 cal Ski Erg
3rd – 8/10 cal Rowing
4th –  15 Russian KBS @ 16/24kg
5th –  50 Single Unders
* Wave all concept 2 machines with a partner or partners (up to 3 people)
C. 12-15 min @ Moderate
200-400m Easy Running
30-60 sec FLR on Rings

Thursday
A. Warm-Up/Prep
B. 1-2km Running
(1km Running – is to town tire parking lot and back to sws)
(2km running is the entire circle around by /past John deere/southwest chev/around by subway/back to sws)
C. 3 Rounds For Max Reps
3 min [10 Burpees over 20” Box + 10 Alternating DB Power Snatch @ 35/50lbs + AMRAP DU’s in time remaining]
2 min Rest
D1. Pendlay Rows @ 20×1, 7-8 reps x 3-5 sets, 1 min
D2. Flat DB Bench Press, 8-10 tough reps x 3-5 sets 1 min

Friday
A. Front Squat, 3 reps x 5 sets, 3 min – 2 reps @ 40×1, 1 rep @ 20×1
B. 10 sets:
4 Pogo Burpees

1 Power Clean + 1 Hang Squat Clean – building in weight
60-90 sec rest
C1. Weighted Single Leg Glute Bridge, 10 reps per leg x 5 sets, rest as needed b/t legs
C2. Sled Push, 100ft tough x 5 sets, rest as needed

Wk 3/4 – May. 15/2023
Monday
A. Warm-Up/Prep
B. 3-4 Rounds of:
400m Rowing/Ski Erg
200-400m Running
C1. Push Press @ 10×1, 6 touch and go reps x 3 sets, rest as needed
C2. Double KB Gorilla Rows @ 20×0, 10-16 alternating reps x 3 sets, rest as needed – https://www.youtube.com/watch?v=Ln1j7lm6SrE

D. Skills, EMOM x 12-16 minutes
1st – 20-30 sec Toes to Bar/Tes to Rings / Progressions
2nd – 20-30 sec Double Unders
3rd – 8-10 L arm DB Row
4th – 8-10 R arm DB Row

Tuesday
A. Deadlift, 4 reps x 4 sets, 3 min – 2 reps @ 11×1 / 2 rep @ touch and go – tough sets
B. Every 1:30 min x 10 sets
5 Box Jump onto 20/24” Box + 1 Squat Snatch – building in load
C. 3 sets:
100m Running
10 Burpees
100ft Walking Lunges
100ft SandBag Carry @ 100lbs
2 min rest

Wednesday
A. Warm-Up/Prep
B. EMOM x 30 minutes @ high effort
1st – 7/9 cal Echo Bike
2nd – 5 Wall Balls @ 15/20lbs to 9ft + 5 L arm Hang KB Snatch @ 35/53lbs
3rd – 8/10 cal Bike Erg
4th – 5 Wall Balls @ 15/20lbs to 9ft + 5 R arm Hang KB Snatch @ 35/53lbs
5th –  8/10 cal Ski Erg
6th – 3-5 Tire Flips
C. 3 Rounds @ Moderate
500m Rowing
100m unbroken Farmer Carry @ 35/50lbs

Thursday
A. Warm-Up/Prep
B. 3-4 Rounds of:
200–400m Running
12-16 Alternating Step-Ups onto 20/24” Box
C. 3 Rounds For Time:
10 Alternating DB Power Snatch @ 35/50lbs
10 Kipping Pullups
D. 3 sets:
10 Pendlay Rows @ 20×1
10-15 Push-Ups
2 min rest

Friday
A. Front Squat, 4 reps x 4 sets, 3 min – 2 reps @ 40×1 / 2 reps @ 20×1
B. Every 1:30 min x 10 sets
5 Bar Facing Burpees + 1 Squat Clean – building in weight
C1. Barbell Hip Thrust, 10 tough reps x 3 sets, 30-60 sec
C2. Double KB Front Rack Carry, 100ft tough x 3 sets, 90-120 sec
D. Sled Push, 100ft tough every 2 min x 5 sets