Southwest Active – Aug.2

Thursday – MAP 5/5
Warm-up/Prep
+
5 min @ 85-90%
2 Sandbag Cleans @ 100/150lbs
4 Lateral Burpees over Sandbag
-2:30 min rest
5 min @ 85-90%
21 Wall Balls @ 15/20lbs to 9/10ft
10 DB Snatch @ 35/50lbs
15 Wall Balls @ 15/20lbs to 9/10ft
10 DB Snatch @ 35/50lbs
9 Wall Balls @ 15/20lbs to 9/10ft
AMRAP DB Snatch @ 35/50lbs in time remaining
-2:30 min rest
5 min @ 85-90%
Burpees over 20/24” Box – @ 2:30 min 30 DU’s
-2:30 min rest
5 min @ 85-90%
30 Cal AirBike
25 Cal Rowing
AMRAP AIrBike Cals in time remaining
+
Band Resistance External Rotations, 10-15 reps/arm x 2 sets, 1 min – use small mini bands tied to the RIG

Southwest Active – Wednesday – Aug. 1

Wednesday – Cj/Gym + Core/Skill emom
EMOM x 20 minutes:
5 min: 4 Thrusters @ light from floor + 3-5 Pull-Ups
5 min: 3 Thrusters @ moderate from floor + 3-5 HSPU
5 min: 2 Thrusters @ challenging from floor + 3-5 Toes to Bar
5 min: 1 Thruster @ heavy from floor + 3-5 Ring Dips
+
For Time:
5 rounds for time:
10 Burpees – no jump @ top
1 min Unbroken FLR on Hands -if break – if not unbroken – have to run 100m – have to restart
*15 min time cap

Southwest Active – Tuesday – July. 31

If you are hardcore about your fitness goals, you will want to attack this workout today!

Tuesday – Bsq Int Test + MW Based Mixed Map Sets
A. Back Squat, work to a tough set of 5
B. For Time:
[1600m Run Buy In]
+
10 rounds of:
10 Air Squats
5 Burpees on to plate @ 45lbs
3 Power Cleans @ 85/135lbs – drop every rep
* Danielle Davies time is 22:37
* 30 min Time Cap

Southwest Active – Monday – July. 30

Wk 3 – July. 30
Monday – Sn/Gym + Vertical/Horizontal CP
A. EMOM x 10 minutes:
1 Wall Walk + 2 DB Snatch @ 50/75lbs + 1 Rope Climb to 12ft
B. EMOM x 10 minutes:
1st – 3 Overhead Squats – challenging – building
2nd – 5-15 Push-ups
C1. CGBP, @ 20×0, 3-4 tough reps x 3 sets, 1 min
C2. Weighted Pronated Pullup @ 21×1, 2-3 tough reps x 3 sets, 1 min

Southwest Active – Friday – July. 27

Friday – Deadlift Test + Strong MaN EMOM
A. Deadlift @ 11×1, work to a challenging set of 4 – safely
B. EMOM x 30 minutes @ high effort:
1st – 50ft Sprint + 2 Sandbag Cleans Over Shoulder
2nd – 10/8 Cal AirBike
3rd – 50ft Sprint + 4 DB Thrusters @ 35/50lbs/arm
4th – 10/8 Cal Rowing
5th – 50ft Sprint + 6 Box Jump Overs @ 20/24″
6th – 100m Running

Southwest Active – Thursday

Thursday – MAP 5/5
Warm-up/Prep
+
5 min @ 85-90%
10 Wall Balls @ 15/20lbs to 9/10ft
5 Power Cleans @ 75/115lbs
-2:30 min rest
5 min @ 85-90%
5 Push Jerks @ 75/115lbs
5 Bar Facing Burpees
-2:30 min rest
5 min @ 85-90%
10 Cal AirBike
10 Overhead Squats @ 55/75lbs
-2:30 min rest
5 min @ 85-90%
DB Snatch @ 50/75lbs – 2,4,6,8,10,12,etc
Shuttle Run – 100ft,100ft,100ft,100ft,100ft, etc
+
To be completed after class on your own: Side Lying Powell Raises @ 3010, 8-12 reps/arm x 2 sets, 1 min b/t – side lying on the floor, not on bench, good range of motion in rotator cuff

Wednesday – July. 25

Wednesday – Cj/Gym + Core/Skill emom

A. EMOM x 20 minutes:

1st – 1 Squat Clean + 1 Push Jerk – challenging

2nd – 40 sec FLR on Rings

3rd – 1 Squat Clean + 1 Push Jerk – challenging

4th – 30 sec HS Hold Against Wall

B. 5 rounds for time:

30 sec Unbroken Hang From Pull-up Bar

60 sec Unbroken FLR on Hands

*every break 100m Run – restart the set

*scale as needed here

*12 min time cap

New Schedule – Starting Aug.13

New Schedule @ SWS - Summer 2018.png

 

Hey everyone,

We have been mentioning that we are changing our schedule a bit. Not a lot of major changes. The two changes that stick out are on Monday/Wednesday – no Noons and 4-5, 5:15-6:15, 6:15-7:15pm. We just looked at overall attendance and talk to a select few of you about our changes. This makes more sense for us and hope you can all understand!

Let us know if you have any questions. We will be starting this Aug.13.