SW Active – April. 19

Wk 3/4 – April. 19/2021
Monday – Fsq Int + % + Upper Int/Varied + Hypertrophy
A. Front Squat, work to a challenging set of 4
B. Front Squat, 4 reps @ 85-90% of A x 3 sets, 3 min
C1. Seated DB Arnold Press, @ 20×0, 10 tough reps x 3 sets, 10 sec
C2. Pullup/Weighted,Negative/Weighted/Inverted Row/Ring Row x 3-4 sets, 1min *coach prescribe appropriate
D1. Seated DB Lateral Raises, @ 10×0, 15 reps x 3 sets, 10 sec
D2. Tall Kneeling Banded Tricep Pull-Downs @ 11×1, 15-20 reps x 3 sets, 1 min
E. 2 min AMRAP Pushups
F. 2 min AMRAP Supinated Grip Ring Row
*E/F if you have time

SW Active – April. 16

Friday – RDL Ecc + Gym EMOM [Accumulation} + Short Tester – fast
A. Barbell RDL @ 20×1, 10-8-6, 3 min – from a rack
B. EMOM x 24-30 minutes
1st – 20-30 sec HSPU/Scale appropriate
2nd – 1 tough Rope Climb/Clamp practice/Pullup variation
3rd – 20-30 sec DB Bent Over Isometric Hold @ tough/hand
4th – 20-30 sec Ring Pushup/Pushup/FLR on Rings
5th – 30 sec L Side Bridge
6th – 30 sec R Side Bridge
C. For TIme:
.5 mile Echo Bike
15 DB Power Cleans @ 25/40/hand
5 Devils Press @ 25/40/hand

SW Active – April. 14

Wednesday – Gym Int + Upper Int/Varied + LSD/Gym %
A. 5 rounds:
HSPU/Wall Walk/DB Seated Press
1-2 Rope Climbs or Banded Pullups
2 min rest
B. EMOM x 10 minutes
1st – 2-5 tough Ring Dips/Dips/Pushups
2nd – 10-12 Standing DB Hammer Curls
C. 20 min Bike Erg or Echo Bike
@ minutes 3,6,9 – get off and perform 5-10 Toes to Bar
@ minutes – 12,15,18 – get off and perform 30 sec FLR on Rings + 10-15 Anchored Sit_ups

SW Active – April. 13

Tuesday – Sn Tech —-> Int/Complex + Mixed MAP sets
A. Snatch Pull to Hold in Extension. Above Knee Hang Squat Snatch. OHS 1.1.1 per min x 10 minutes
B. 5 sets @ 85-90%
[200m Running Buy In or Erg equivalent]
10 cal Erg
10 KBS @ 16/24kg
10 Burpees
2 min rest

SW Active – April. 12

Wk 2/4 – April. 12
Monday – Fsq Int + % + Upper Int/Varied + Hypertrophy
A. Front Squat, work to a challenging set of 5
B. Front Squat, 5 reps @ 85-90% of A x 3 sets, 3 min
C1. Press @ 41×2, 5 tough reps x 3 sets, 10 sec
C2. Pullup/Weighted,Negative/Weighted/Inverted Row/Ring Row x 3-4 sets, 1min *coach prescribe appropriate
D. 5 sets:
30 sec AMRAP Pushups
10 Supinated Grip Ring Rows
1 min rest

SW Active – April. 9

Friday – RDL Ecc + Gym EMOM [Accumulation} + Short Tester – fast
A. Barbell RDL @ 20×1, 12-10-8, 3 min – from a rack, don’t touch floor, increasing per round
B. EMOM x 24-30 minutes
1st – 2-3 Weighted Strict Pronated/Negative/Horizontal Pulling Variation
2nd – 20-30 sec HS Hold/FLR or Wall Facing Hold
3rd – 5-7 Toes to Bar/Kipping/Hollow Arch Swing
4th – 4-6 DB Z Press @ 11×1 – legs straight
5th – 30 sec L Side Bridge
6th – 30 sec R Side Bridge
C. For TIme:
21 cal Ski Erg
15 Burpees – no jump @ top
9 Thrusters @ 65/95lbs

SW Active – April 8

Thursday – Cj Tech—->Int/Complex + 1M1Mixed x 36 min
A. Clean Pull. Above Knee Hang Squat Clean. Split Jerk 1.1.1 every 60-75 sec x 10 sets – start light—>finish heavier
B. 2 rounds @ 85-90%
1 min Erg
1 min Wall Balls @ 15/20lbs to 9/10ft
2 min rest
1 min Erg
1 min Burpees – no jump @ top
2 min rest
1 min Erg
1 min Reverse Lunges – no loading
2 min rest
1 min Erg
1 min Box Jump Overs @ 20/24”
2 min rest*if numbers are good, you will get access to 2 Machines for this!

SW Active – April 7

Wednesday – Gym Int + Upper Int/Varied + LSD/Gym %
A. 5 rounds – not for time
3-5 Kipping HSPU
5-7 Kipping Pullups
6-8 V-Ups
*Scaling*
– Pushups
– Banded Pullups
– Sit-Ups/Hollow Rocks

B. EMOM x 10 minutes
1st – 2-4 tough Ring Dips
2nd – 1-2 Rope Climbs or Pullup/Ring Row Option
C. 20 min @ Ez
25 cal Erg
10 Hollow Arch Swing on Pullup
2-4 Wall Walks
30 sec Chest to Ring Hold

SW Active – April. 7

Tuesday – Sn Tech —-> Int/Complex + Mixed MAP sets
A. Dip Power Snatch. Dip Squat Snatch 1.1 every 60-75 sec x 10 sets – start light – finish @ mod->challenging
B. 6 sets @ 85-90%
[15/20 cal Erg Buy In]
3 Burpees
6 Goblet Squat @ 16/24kg
9 KBS @ 16/24kg
2 min rest b/t sets*mix and match work order/every set starts with Erg

SW Active – April. 5

Wk 1/4 – Accumulation
Monday – Fsq Int + % + Upper Int/Varied + Hypertrophy
A. Front Squat, work to a challenging set of 6
B. Front Squat, 6 reps @ 85-90% of A x 3 sets, 3 min
C1. Half-Kneeling DB Press @ 22×2, 8-10 tough reps per arm x 3-4 sets, 1 min
C2. Pullup/Weighted,Negative/Weighted/Inverted Row/Ring Row x 3-4 sets, 1min *coach prescribe appropriate
D1. Standing Hammer Curls @ 20×0, 12-15 reps x 3 sets, 30 sec
D2. Standing Skull Cruser @ 20×0, 12-15 reps x 3 sets, 30 sec