Southwest Active – Monday – Mar. 12

Wk 2 – Mar. 12
Monday – Cj Int + Core/Glutes + MWG EMOM
A. Power Clean. Below Knee Hang Squat Clean. Split Jerk 1.1.1 every min x 10 minutes – can add loading per set and finish @ a challenging load
B1. Banded Deadbug, 1 min unbroken x 2 sets, 30 sec
B2. Lateral Banded Walks, 15 shuffles to each side x 2 sets, 1 min – squatting half and pushing but back/knees out and keeping tension on band
C. EMOM x 20 minutes @ high effort:
1st – 5 Pull-Ups + 1 Squat Clean Thruster @ “challenging” load
2nd – 12-15 Wall Balls @ 15/20lbs to 9/10ft
3rd – 5 Toes to Bar + 1 Squat Clean Thruster @ “challenging” load
4th – 10/12 Cal Rowing

Sw Active -Mar. 10

Saturday – Cyclical Work + Partner AMRAP

10 sets @ 85-90%

30 sec Rowing

30 sec Walk

30 sec AirBike

30 sec Walk

30 sec Shuttle Running

30 sec Walk


Rest/Prep as needed


15 min @ 85-90% – teams of 2

200ft Farmer Carry @ heavy loading/arm – this should be heavy that partners both have to do farmer carry

10 Burpees Over Box @ 20/24”

200ft Double KB Front Rack Carry/arm – this should be heavy that partners both have to do farmers

10 Burpees Over Box @ 20/24”

Southwest Active – Friday – Mar. 9

Friday – DL Linear + Short AMRAP + Medium AMRAP
A. Deadlift @ 11×1,  6 reps every 2 min x 3 sets – start @ 60% + 20lbs per set – for people that are new, good heavy sets – encouraging more loading every week, etc
B. For Time:
20 L arm Hang KB Snatch @ 20/35lbs
15 Wall Balls @ 15/20lbs to 9/10ft
20 Lateral Burpees Over KB
15 Wall Balls @ 15/20lbs to 9/10ft
20 R arm Hang KB Snatch @ 20/35lbs
C. For Time:
45 Cal Rowing
21 Overhead Squats @ 55/75lbs
15 Lateral Barbell Burpees
9 Shoulder to OH @ 55/75lbs

*scaling for movements will be provided

Member Spotlight – Lisa Beernaert




1) How did you find out about Southwest Strength and do you re-call the days when you first started?? 

I first heard about Southwest Strength the end of November in 2016 from my sister who knew some girls that were travelling to Melita to work out there. One of the girls sent me a text about going with them and trying out a free class to see what I thought of it.  I had been working out to a DVD at home, the same 30 minute program for a couple years so I thought I was in great shape and would be set for my first Southwest Strength class! Boy was I wrong! The first class involved box jumps, which I was unable to do, weights and a burpee challenge. I loved it! However, my muscles thought otherwise…my body was so sore I could barely move. We were signed up for the next day but much to my joy a huge blizzard struck and I was unable to attend the rest of the week. The next Monday though, muscle soreness gone, I was raring to go and excited for the next workout at Southwest Strength. Since December 1, 2016 I have made it my goal to attend 4 classes a week and I absolutely love every minute spent there! (well, maybe not box jump days haha)  I realize now that some muscle soreness comes with working out but once you’ve stretched and warmed up for another workout, you don’t feel it at all.  I absolutely love my coach Sara’s motivation and knowledge, Nathan’s workouts and everyone I work out with that make the atmosphere so inviting and fun. They all inspire me to push myself week after week and the results are amazing in all of us. And there is also nothing like the feeling of euphoria that washes over you after a hard, demanding workout is over!

2) Where do you live and what do you do for fun outside of your exercise routine!?!?

I live on a farm just outside of Deloraine. For fun outside of the gym I play volleyball 2 nights a week, attend yoga on Wednesday nights and have badminton Thursday nights . I also play ball in the summer and ski in the winter months. The past couple of years I also played on a ladies hockey team. As you can tell, I absolutely love being active and I feel since I joined the Southwest Strength gym I am so strong and fit that there isn’t anything I can’t do and the possibilities are endless. On the other end of the spectrum, I also have a great group of girlfriends whom I get together with and party like its 1999. Sara knows every time this happens as I sign up for the noon class on Monday and not my usual 7:15 a.m. 😊

3) What is your favourite food? Or “guilty” treat???

My favourite food that I am addicted to is the Eat Smart Sweet Kale salad kit. I eat one pretty much every day, switching up the protein and veggies I add to it and for some reason I never seem to get sick of it. My “guilty” treat would have to be chocolate, in any form.

4) What are some of your greatest accomplishments since you have started your fitness journey??

There have been so many personal goals I have accomplished since starting my fitness journey at Southwest Strength. On the goals board in 2016 my 3 goals were: to do a handstand, pushup and box jumps.  I accomplished all of those since I started and the progression of my weight lifting is amazing and so gratifying. Since putting in the effort month after month at Southwest I have seen my strength continuously increase, and there is nothing more satisfying than beating your PR time after time. My greatest accomplishment in regards to my health before this was losing 100+ lbs in 2013. I was extremely overweight, depressed and horribly out of shape. I had been overweight for years and wanted desperately to turn my life around so I changed my diet, cut out the sugar and unhealthy foods and once I’d lost the first 50 lbs I was able to start exercising and have never looked back since! I am literally stronger, fitter and healthier at this point in my life then during any of my 20’s or 30’s.

5) What is your favourite movement/exercise or type of training day?

My absolute favourite movement is the jerk press! I also love the back squat as a close second favourite.  My favourite workouts start with the weight lifting and end with an EMOM, (every minute on the minute) with at least five or 10 different movements. The air bike and rowing are a favourite cardio training day when they are involved as well.

6) Tell us something we don’t know about you?? Some special skills or tricks, stories, or experiences you have had????

Hmmm, this is hard as I’m pretty much an open book! I will say I’m heavily involved in our farm, I drive a combine, semi, haul anhydrous, do the farm books and when we had cows I did it all, AI, tag, castrate, haul them and I knew how to work a puller and chains to assist any cow calving even turning upside down calves upright and pulling them out myself!

7) Since becoming stronger, fitter the past 2 years what has changed in your life???

Everything has changed for the better. Every part of my body has become toned and tight and my cardio endurance has increased by a huge amount. I have zero health issues and feel energized and happy almost every day.

8) What is your next fitness goal that you are working towards????

I have many goals yet to accomplish including climb that darn rope, 13 burpees on the 13th round and improve my running form this summer. And of course I have my lifting PR’s that I will always try and beat!

Southwest Active & Southwest Barbell – Thursday – Mar. 8

Thursday – Sn Int + Cj Tech + SL Int + Glutes + Upper ECC
A. Snatch Pull. Above Knee Hang Squat Snatch. OHS 1.1.1 every 1:30 min x 8 sets – start @ moderate, finish @ challenging
B. Double Under Practice 
C. EMOM x 9 minutes:
1st – 10 L arm OH KB Forward Walking Lunges
2nd – 10 R arm OH KB Walking Lunges
3rd – 20 sec L Leg Glute Bridge + 20 sec R Leg Glute Bridge
D1. Flat DB Bench Press @ 40×1, 6 tough reps x 3-5 sets, 1:30 min
D2. Single Arm DB Rows @ 40×1, 6 tough reps/arm x 3-5 sets, 1:30 min – no rest b/t arms


Thursday – Sn Int % + CJ Int % + Jerk Work + Clean Pull
A. Squat Snatch, 1 rep x 6 sets, 2 min – 2sets @ 80-85%, 2 sets @ 85-90%, 2 sets @ ????
B. Squat Clean & Split Jerk, 1 rep x 6 sets, 2 min – 2 sets @ 80-85%, 2 sets @ 85-90%, 2 sets @ ????
C. BTN Split Jerk, work to a single
D. Paused Split Jerk, 3 reps x 5 sets, rest as needed
E. IF TIME – Clean Pulls, 2 heavy reps x 3 sets, 2 min

Southwest Active – March. 7

Wednesday – Cyclical Work 
10 sets @ 75-80%
30 sec Rowing
15 sec Transition
30 sec AirBike or Ski Erg
15 sec Transition

Rest as needed

6 sets @ 80-85%
45 sec Rowing
30 sec Walk
45 sec AirBike or Ski Erg 
30 sec Walk

Rest as needed
4 sets @ 85-90%
60 sec Rowing
45 sec Walk
60 sec Burpees to 6 “ OH
45 sec Walk
*so for every piece of % pacing work – your pace will increase form 70-75, to 80-85 to 85-90%

Southwest Active –

Tuesday – Bsq Int + Bsq Int % + Gym Int + Skills
A. Back Squat, work to a tough set of 6
B. Back Squat, 6 reps @ 85-90% of A x 3 sets, rest as needed
C. EMOM x 10 minutes:
1st – 3 Kipping HSPU or 3 CGBP – Kipping HSPU can be to a deficit
2nd – 20 sec Toes to Bar 
D. 10 rounds for time:
3 Strict Pullups
3 Ring Pushups
7 rounds for time:
5 Pendlay Rows
5 Pushups
E. DU practice

Southwest Active – Monday – Mar. 5

Wk 1 – Mar. 5
Monday – Cj Int + Sn Tech + MWG EMOM
A. Squat Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 every 1:30 min x 8 sets – start @ moderate weight finish @ challenging load
B1. Glute Airplane, 45-60 sec/leg x 2 sets, 10 sec
B2. FLR on Rings, 60 sec x 2 sets, 1:30 min – encourage unbroken for a bigger set

C. EMOM x 20 minutes @ high effort:
1st – 2 Burpee Box Jump Overs @ 20” + 3 Kipping HSPU/5 Pushups
2nd – 2 Burpee Box Jump Overs @ 20” + 5 Hang Squats Cleans @ 75/115lbs
3rd – 2 Burpee Box Jump Overs @ 20” + 7 Shoulder to OH @ 75/115lbs
4th – 2 Burpee Box Jump Overs @ 20” + 9 Wall Balls @ 15/20lbs to 9/10ft
5th – 2 Burpee Box Jump Overs @ 20” + 11 DB Snatch @ 35/50lbs

Working Yourself Out of Pain



Pain is something we all experience at one point or another. Now, there can be two different reasons for pain.  Reason one, would be someone who has a very sedentary lifestyle with very little physical activity whatsoever.  If you are a person who has a desk job, or sits the majority of your day, and then when your work day is done, you head straight for the couch until you head to bed, that is ALOT of sitting and very little moving. If someone continues to repeat this daily schedule over a long period of time,  I can almost guarantee they are going to develop quite a few aches and pains.  You will probably begin to notice your back aches, you may find your knees start to hurt if you have to climb more stairs than usual, doing your daily activities can start to feel very difficult.

One day, this person decides to make a change, they want to be able to run around with their grandkids on the weekend, or they want to be able to climb a flight of stairs without having to take a break halfway through. So they decide to join a gym.  All of a sudden, they are squatting, jumping, running and lifting.  This is far from what their daily life has looked like for the past ten years, so guess what, they are going to feel some discomfort the first few weeks/months they start moving their bodies in ways they aren’t used to.  This is a different type of pain they haven’t felt before, and we sometimes see clients assume the worst scenario has happened and they have pulled a muscle or have seriously injured themselves to the point of not being able to continue to work out.   As coaches, we will see this a lot with clients just due to the environment we work in.  People are pushing themselves out of their comfort zones, moving more, lifting heavier weights and breathing harder.  There are many benefits that come from being more active and pushing yourself, but often times, doing so will result in some sort of pain or discomfort at some point in time.

A “common error” that can occur frequently, when someone first experiences pain or discomfort while working out is right at the time of the pain, our brain automatically goes right to thinking the worst has happened. “I must have pulled something”, is something that we hear a lot, or, “I haven’t been to the gym in a week because I hurt my hamstring last week.”

If you have recently just started working out, you will definitely notice you are going to have some aches and pains. Unfortunately, pain is something we just can’t avoid, especially if we are pushing our bodies a little harder than we are used to. Now, I’m not talking about serious injuries that require urgent medical attention and weeks and months of therapy post injury, but the daily aches and pains that basically everyone will experience. We just wanted to give you guys a couple tips as to how to work your way out of your pain.

The biggest advice we can give to you guys, would be to not stop exploring your body, to see what movements cause you pain, what movements make it feel better, go get different opinions from physiotherapists, massage therapist or chiropractors, and continue to do so until we are pain free.  And we don’t want to just solely rely on someone else to do the work for us. Yes, go see a PT, go for a massage, but that only equals about one to two hours out of your week, so make sure you are working on your body yourself during those other hours in the day as well. We have to make sure we are taking recovery into our own hands and not just relying on others.  This transfers over to all aspects of health and fitness as well, coaches, friends, PT’s can only do so much for you, but if you’re not willing to do any work yourself after hours, you’re only going to get so far.

We also don’t want our clients thinking that the workout written on the board for the day is the end all be all. We want our clients to know that we can modify or even make a specific workout that will help an individual work through their own specific pain.

At the end of the day, we want our members to be better in tune with their bodies, and listen to what may be a serious pain, or maybe it’s something we as coaches can work on alongside you to alleviate.  All we really want is our clients to be able to move outside the gym in their daily lives, and be able to enjoy all the good things in life with as little pain and discomfort as possible. It’s just about living your best and healthiest life with the people you love!

Southwest Active – Friday – Mar. 2

Friday – MAP 30/30 + 60/60 + 90/90
EMOM x 12 minutes:
1st – 20 sec Rowing @ High effort – 90%
2nd – 20 sec AirBike @ High effort – 90%
3rd – 20 sec Burpees @ High effort – 90%
Complete 1 Round @ High Effort Every 2 min x 10 set
5 sets: 8/10 Cal Rowing + 10 Russian KBS @ 16/24kg
5 sets: 10 Wall Balls @ 15/20lbs + 10 Box Jump Overs @ 20/24”