Southwest Active – Thursday – Oct. 11

Thursday – Upper EMOM [Skill – low fatigue, practice] + Short Tester
A. EMOM x 25 minutes:
1st – 2 Jumping Ring Muscle Ups or 5-6 False Grip Ring Rows @ slow etc
2nd – 3 tng Push Jerks – tough but not max or grind *practice for AMRAP
3rd – 3-5 Hollow Arch Swings + 3-10 Toes to Bar
4th – 20 sec AMRAP push-Ups
5th – 20 sec Kipping Pull-Ups
B. For Time:
2 rounds of DT (12 DL/9HPC/6 PJ @ 105/155)
50 Wall Balls
2 rounds of DT
*15 min time cap

Southwest Active – Wednesday – Oct. 10

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Wednesday – Row or AirBike/Skill + Row/AirBike MAP + AirBike or Row Skill
A. 10 min @ ez
250m Rowing
Skin The Cat Practice (scale with HollowHold, rocks, top of ring dip hold)
Frog Stand Practice
AMRAP Hollow Arch Swings on Pull-Up Bar
B. @ 85-90% every 2 min x 10 sets
Set 1 – 15/12 Cal Rowing + 4-6 DB Snatch @ 35/50lbs
Set 2 – 15/12 Cal AirBike + 10-30 DU’s
*scale this appropriately per individual – people should not be working longer than 70-75 seconds (that would be no good)
*goal is to move quickly, roughly 60 sec of work , then recover
C. 10 min – Gymnastic Support Work
30 sec Prone KB Drags – light
20-30 sec Wall Facing Shoulder Shifts – https://www.youtube.com/watch?v=mttIYGXtCcU
30 sec FLR on Rings
20-30 sec Pronated Hang From Pullup Bar

Southwest Active – Tuesday – Oct. 9

Tuesday – Sn Speed/Pos + Sn Mod/Complex + Cl Speed/Pos + Cj Mod/Complex + WG Based AMRAP
A. Snatch Balance. OHS 1.2 EMOM x 5 minutes – start heavier – finish heavier
B. Squat Clean. Push Jerk. Split Jerk 1.1.1every 1:30-2 min x 4-5 sets – tough sets – push yourself
C. For Time:
5 rounds of:
7 SandBag Facing Burpees
3 SandBag Cleans Over Shoulder @ 150/100lbs
(Into…)
1 round of:
35 Cal Rowing
30 Box Jump Over Climbs @ 30” – use hands on top of box
25 Double KB Hang Snatch @ 16/24kg/hand
*20 min time cap

Southwest Active – Monday – Thanksgiving Team Workout

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Wk 5/6 – Oct. 8
Monday – Fsq Varied + Deadlift Varied + Glute/Lunge + Upper Ecc
A. 1 and 1/4 Front Squat @ 20×1, work to a challenging triple
B. 5 rounds: not for time – groups of 2 people
15 Cal Rowing
5 tng Deadlfits – building per set
*one barbell – does not have to be same loading
*one partner goes through round – other partner resting – while partner 1 finishes deadlift and partner 2 is rowing – partner 1 can get the barbell ready for their deadlift and vice versa
C. Teams of 3 – Water Fall Style
4 rounds for time:
15 Cal AirBike
15 Push Jerks @ 65/95lbs

Southwest Active – Oct. 6

Saturday – Vertical CP Int + Upper Mixed MAP EMOM
A1. Push Press @ 11×1, 4-5 reps x 5 sets, 1:30 min
A2. Weighted False Grip Pull-Ups on Rings @ 21×1, 3-4 reps x 5 sets, 1:30 min
B. EMOM x 20 minutes @ high effort:
1st – 6 Wall Balls @ 15/20lbs to 9/10ft + 4 Hang Power Clean to OH @ 65/95lbs
2nd – 6 Burpees to 6 “ OH + 4 Box Jump Overs @ 20’24”
3rd – 6 Wall Balls @ 15/20lbs to 9/10ft + 4 Hang Double KB Clean to OH @ 16/24kg/arm
4th – 6 Burpees to 6 “ OH + 4 Box Jump Overs @ 20’24”

Southwest Active – Friday -Oct. 5

Friday – LSD Low % [Grip – Core – Carry – TGU]
45-55 min @ ez
1500m Rowing – consistent pacing throughout – good breathing – good stroke rate
10 SandBag Cleans on to High Box
3200m AirBike – consisten wattage and RPM
200ft Farmer Carry @ challenging load/hand – something you can do 100ft unbroken with
*wave airbike/rower as needed for bigger class – should work out

Southwest Active – Thursday – Oct. 4

Thursday – Upper EMOM [Skill – low fatigue, practice] + Short Tester
A. EMOM x 30 minutes:
5 min: 2 Rope Climbs to 12ft – 1 No Jump + 1 Jump
5 min: 1 Kipping HSPU to Deficit every 30 sec
10 min: 4-5 Pendlay Rows @ 20×1
5 min: 3 tng Push Jerks every 30 sec
5 min: 4-5 tough Ring Rows every 30 sec
B. 12 min AMRAP
7 AirBike Cals
3 Burpees to 6 ” OH
7 AirBIke Cals
4 Burpees to 6 ” OH
7 AirBike Cals
5 Burpees to 6 ” OH

7 AirBike Cals

6 Burpees to 6 ” OH
etc continue trend with burpees until 12 min
*tester – keep score – floating around right now

Southwest Active – Wednesday – Oct. 3

Wednesday – Row or AirBike/Skill + Row/AirBike MAP + AirBike or Row Skill
A. 10 min @ ez:
10 Cal Rowing or Biking
10-15 Side Plank Arch_ups/side – their legs can touch floor, but not hips
30 sec Banded Hollow Body Pull-Downs
B. Complete 1 Round @ High Effort Every 2 min x 10 sets
Set 1 – 15/12 Cal Rowing + 5-10 Russian KBS
Set 2 – 15/12 Cal AirBike + 4-10 Wall Balls @ 15/20lbs to 9/10ft
*goal is to move quickly, roughly 60 sec of work , then recover
C. 10 min Trunk Support Work
20-30 sec Wall Facing HS Hold
20-30 sec Hang From Pull-Up Bar
10-15 Hollow Arch Swings on Pull-Up Bar or Rings
5 Perfect Toes to Bar

Southwest Active – Tuesday – Oct. 2

Tuesday – Sn Speed/Pos + Sn Mod/Complex + Cl Speed/Pos + Cj Mod/Complex + WG Based AMRAP
A. Above Knee Hang Snatch High Pull. Above Knee Hang Squat Snatch. Snatch Balance 1.1.1 every min x 10 minutes- 5 min @ mod, 5 min @ challenging
B. Power Clean. Squat Clean. Split Jerk 1.1.1 every min x 10 minutes – 5 min @ mod, 5 min @ challenging – reset b/t power clean & squat clean off the floor
C. Hollow Arch Practice – Coach Led – part of warm-up/Prep for C
D. AMRAP – tester
9,7,5 For Time:
DB Front Squats @ 50/75lbs/hand
Pull-Ups
Burpees Over 24/30” Box
Toes to Bar
DB Snatch @ 50/75lbs
*meant to be heavy and “grindy”

Southwest Active – Monday – Oct. 1

Wk 4/6 – Oct. 1
Monday – Fsq Varied + Deadlift Varied + Glute/Lunge + Upper Ecc
A. 1 and 1/4 Front Squat @ 20×1, 4-5 reps x 5 sets, 2 min b/t – tough sets – elbows, high, core TIGHT
B. Tng Deadlift Cluster 2.2.2 – work to a challenging set – 10 sec b/t doubles
C. Front Rack Rear Elevated Split Squat @ 20×0, 5-6 rep/leg x 2 sets, 45-60 sec b/t legs
D1. Handstand Hold Against Wall, AMSAP (no more than 45 sec) x 3 sets, 1 min
D2. Barbell Bent Over Rows @ 20×0, AMRAP unbroken x 3 sets, 1 min – tough loading – aiming for 10+ reps
E. AMRAP in 5 minutes of – 30 sec Hollow Rocks unbroken