Southwest Strength

Wk 2/4 – Jan. 16/2023
Monday
A1. 1 Snatch Pull + 1 Floating Power Snatch + 1 Above Knee Hang Power Snatch x 5 sets, 10-30 sec rest
A2. Box Jump – Step Down, 12 fast / efficient reps x 5 sets, 2 min
B. Paused Front Squat. Front Squat 2.2 x 3 sets, rest as needed – 1-2 sec pause in the bottom
C. For Time
Rowing Cals – 21,15,9
Lateral Burpees Over Rower 15,12,9
Push Jerks @ 75/115 – 12-9-6
D. Rear Elevated Split Squat, 30 sec per leg x 2 sets, 30-60 sec b/t legs – no load

Tuesday
A1. Top of Ring Dip Hold, 15-30 sec Hold – add load x 3 sets, 30-60 sec *or progress similar to last week
A2. Sled Pull with Pulling Rope, 100ft x 3 sets, 90-120 ec
B.Seated Top Down Alternating DB Press @ 10×1, 12-16 alternating reps x 3 sets, 2 min – https://www.youtube.com/watch?v=plj13gqNHEw

C. 5 Rounds For Time
10 cal Rowing
10 DB Bench Press @ 35/50/hand
10 cal Rowing
10 tough Ring Rows
C1. Hollow Arch Swings, 5-15 unbroken reps x 3 sets, 30 sec
C2. Hollow Hold, 20-30 sec x 3 sets, 30 sec

Wednesday
A. Trap Bar Deadlift or Deadlift, 8-8 3 min – 4 reps @ 11×1 / 4 reps – touch and go
B. 4 Rounds:
3 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
125m Very Hard Ski Erg
(10 sec transition)
3 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
125m Very Hard Rowing
(10 sec transition)

Thursday
A1. Power Clean. Above Knee Hang Squat Clean, 1.1 x 5 sets, 10-15 sec – building
A2. Burpee Box Jumps, 5-12 fast / efficient reps x 5 sets, 90-120 sec
B1. Goblet Squat @ 20×1, 8 tough reps x 3 sets, 30 sec – tougher than last week
B2. Double OH KB Hold, 30 sec hold x 3 sets, 90-120 sec
C. 3 Rounds @ high effort
10 cal Echo Bike
30 alternating step-Ups onto 20/24” Box

Friday
A1. Weighted Strict Dip Cluster 2.2.1 x 3 sets, rest as needed
A2. One Arm DB Rows, 8-10 reps / arm x 3 sets, rest as needed
B. 5 Rounds:
1-2 Wall Walk Progressions
10 Hollow Arch Swings
100ft Double KB Front Rack Carry
1:30 min
C. Erg / Mixed
3 min Bike Erg @ 85-90%
(Into..)
3 min @ 85-90%
20 Toes to Rings
10 Burpees
– 4 min Recovery –
3 min Rowing @ 85-90%
SandBag Clean Over Shoulder @ 80/100 – 3,3,3, etc
Push-Ups – 2,4,6, etc

Cycle 1 of 2023

Wk 1/4 – Jan.9/2023
Monday
A1. 1 Muscle Snatch + 2 Below Knee Hang Power Snatch + 3 Overhead Squats x 5 sets, 10 sec – building in load as positions allow
A2. Box Jump – Step Down, 10 fast / efficient reps x 5 sets, 2 min
B. Paused Front Squat. Front Squat, 3.2 x 3 sets, 3 min – tough sets – 1-2 sec pause for the pause fsq
C. For Time
Echo Bike Cals – 21-15-9
Power Cleans – 15-12-9
*15 @ 65/95 – 12 @ 95/135 – 9 @ 115/165lbs
D. Rear Elevated Split Squat, 30 sec per leg x 2 sets, 30-60 sec b/t legs – no load

Tuesday
A1. Top of Ring Dip Hold, 15-30 sec hold x 3 sets, 30-60 sec
A2. Weighted Pronated Hang From Pullup Bar, 15-30 sec tough x 3 sets, 90-120 sec
A3. Seated DB Press @ 22×2, 8-12 tough reps x 3 sets, 30-60 sec
A4. Sled Pull with Pulling Rope, 50ft tough x 3 sets, 90-120 sec
B. 5 Rounds For Time
2 Wall Walks
5/7 cal Ski Erg
1 Rope Climb to 12ft
5/7 cal Ski Erg
C1. Hollow Hold, 20-30 sec perfect positions x 3 sets, 30 sec
C2. L arm DB Windmill, 5 reps x 3 sets, 30 sec
C3. R arm DB Windmill, 5 reps x 3 sets, 30 sec

Wednesday
A. Trap Bar Deadlift or Deadlift, 10-10, 3 min – 5 reps @ 11×1 / 5 reps – touch and go
B. 6 Rounds:
2 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
100m Very Hard Ski Erg
(10 sec transition)
2 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
100m Very Hard Rowing
(10 sec transition)

Thursday
A1. Power Clean. Below Knee Hang Power Clean. Front Squat 1.1.1 x 5 sets, 10 sec – building as positions allow
A2. Burpee Box Jumps, 5-10 fast / efficient reps x 5 sets, 90-120 sec
B1. Goblet Squats @ 20×1, 10-12 tough reps x 3 sets, 30 sec
B2. Weighted Front Bridge, 30 sec tough x 3 sets, 90-120 sec
C. EMOM x 9-12 minutes @ high effort
1st – 30 sec Alternating Step-Ups
2nd – 30 sec Bike Erg – damper 10
3rd – 30 sec Wall Sit

Friday
A1. Weighted Strict Dip Cluster 2.2.2 x 3 sets, rest as needed
A2. One Arm DB Rows, 10-12 / arm x 3 sets, rest as needed
B. 5 sets:
10 hollow arch swings
10 sec rest
10 Anchored Reverse Crunches
10 sec rest
100ft tough Farmer Carry with heavy DBs
60-90 sec rest
C. Erg/Mixed
3 min Rowing @ 85-90%
(Into…)
3 min @ 85-90%
Strict Pronated Pullups – 1,2,3, etc
Burpees – 1,2,3, etc
– 4 min Recovery –
3 min Ski Erg @ 85-90%
(Into..)
3 min @ 85-90%
5 L arm DB Hang Clean to OH @ 45/65
5 R arm DB Hang Clean to OH @ 45/65

Wk 4/4 – Jan. 2/2023
Monday
A. 4 Rounds:
2:30 min [10-15 Kipping Pullups or (Pullup Progressions + Hollow Arch Swings) + AMRAP Bike Erg or Row in time remaining]
(Into..)
2:30 min [5-10 HSPU/5-15 Push-Ups + AMRAP Bike Erg or Row in time remaining]

(Into..)
B. Split Jerk, work to a challenging set of 2 – from a rack
C. 5 Rounds For Time
5 Burpees over 20” Box
100ft L arm Farmer Carry @ 24/32kg
5 Burpees over 20” Box
100ft R arm Farmer Carry @ 24/32kg
*15 min time CAP
D. Before Home if time – accumulate 100 perfect hollow rocks – rest as needed to ensure quality is HIGH

Tuesday
A. Back Squat, work to a challenging set of 2 *if feeling good, go for a new single
B. 3 Rounds for time
5 cal Ski Erg
5 Hang Power Clean @ light
5 Shoulder to OH @ light
– 1 min Recovery – 
3 Rounds for time
5 cal Ski Erg
3 Hang Power Clean @ moderate
3 Shoulder to OH @ moderate
– 1 min Recovery – 
3 Rounds for time
5 cal Ski Erg
1 Hang Power Clean @ tough
1 Shoulder to OH @ tough

*coach Joey will prescribe appropriate weights for all. 
C. 3 Rounds @ high effort
30 sec Double Unders / Single Unders
30 sec rest
30 sec Wall Balls @ 15/20lbs to 9/10ft
30 sec rest
30 sec Echo Bike
30 sec rest

Wednesday
A. Warm-Up/Prep
B. 4 sets:
1,000m Rowing
25 Russian KBS @ 16/24kg
20 x 50ft Shuttle Running
– 4 min Recovery – 
Rounds 1,2 – VERY EASY
Rounds 3 – Moderate
Round 4 – FAST
C1. Anti-Rotational Front Bridge, 30-45 sec x 3 sets, 30 sec
C2. KB Windmills, 3-5/arm x 3 sets, 30 sec b/t

Thursday
A1. HSPU/HS Hold/Wall Walk/Push-Up x 5 sets, rest as needed
A2. Axle Bar / Regular Bar Pendlay Row @ 10×1, 5-8 reps x 5 sets, rest as needed *encourage Axle Bar use for variance
C. 20 min Echo Bike @ 5/10
@ minutes – 5 / 10 – get off and perform 3-5 Wall Walks + 15-20 Toes to Bar / Toes to Rings
______
@ minutes – 15 / 20 – get off and perform AMSAP FLR on Rings + 15 tough DB Bent Over Rows
D. 3 Rounds For Time:
10 cal Ski Erg
5 L arm Hang KB Power Clean @ 16kg
5 L arm KB Push Jerks @ 16kg
5 R arm Hang KB Power Clean @ 16kg
5 R arm KB Push Jerks @ 16kg

Friday
A. 5 sets:
2 L SandBag Clean over Shoulder @ tough
50ft Sled Push
2 R SandBag Clean over Shoulder @ tough
50ft Sled Push
2 min rest
B. 10———>1 For Time
Thrusters @ 35/45lbs
Burpees – no jump @ top
*no dropping empty bars 🙂

Tuesday – Open Gym ( 10am-12pm)

Wednesday
A. Back Squat work to a challenging set of 3
B. 6 Rounds:
10 cal Echo Bike
5 Burpees – no jump
10 cal Rowing
10 Reverse Lunges – no load
2 min rest
*1st Round 5/10
*2nd Round 7/10
*3rd Round 9/10
______________
Repeat Each Effort Level One More Time
C. 3 sets:
5 L arm KB Windmill
(10 sec rest)
100ft L arm OH KB Carry @ tougher
(30 sec rest)
5 R arm KB Windmill
(10 sec rest)
100ft R arm OH KB Carry @ tougher
(30 sec rest)

Thursday
A1. HSPU/HS Hold/Wall Walk/Push-Up x 5 sets, rest as needed
A2. Axle Bar / Regular Bar Pendlay Row @ 10×1, 7-10 reps x 5 sets, rest as needed
C. 15 min Echo Bike @ 5/10
@ minutes – 4 / 8 / 12 / 15 – get off and practice TTB or Pullup + HSPU or Push-Up
D. 10 Rounds For Time:
5 cal Ski Erg
5 Toes to Rings

Friday
A1. Left Shoulder SandBag Carry, 100ft x 3 sets, rest as needed
A2. Sled Push, 50ft x 3 sets, rest as needed
A3. Right Shoulder SandBag Carry, 100ft x 3 sets, rest as needed
A4. Sled Push, 50ft x 3 sets, rest as needed
B. For Time:
Wall Balls @ 15/20lbs to 9/10ft – 21-5-9
Power Cleans @ 135/95lbs – 15-12-9
C. EMOM x 8-10 minutes
1st – 8-12 L Leg Anti-Rotational Banded RDL @ 10×0 – no load
2nd – 8-12 R Leg Anti-Rotational Banded RDL @ 10×0 – no load

5:45pm – Dec 23

Friday
Part 1
For Total Time – Teams of 2 [You Go / I Rest / You Finish / I Go]
250m Ski Erg
80 DU’s/80 SU
250m Rowing
30 Air Squats
500m Bike Erg
20 Double KB Deadlifts @ 16/24kg/hand
* 15 min time cap
+
Rest 5-15 min
+
Part 2
For Max Reps – Teams of 2 [Work / Rest As Needed]
3 min [15/20 cal Echo Bike + AMRAP SandBag Over 40/44” Bar @ 100/150]
2 min Recovery
3 min [15/20 cal Ski Erg + AMRAP Sled Push @ 3/4 45s]
2 min Recovery
3 min [15/20 cal Rowing + AMRAP Burpees over Wall 40”]

Wk 2/4 – Dec. 19/2022
Monday
A. 6 Rounds:
1 min [1 Rope Climb to Top + Easy Ski/Biking in time remaining]
(Into..)
1 min [1 Wall Walk + 3-5 Push-Ups + Easy Ski/Biking in time remaining]
(Into..)
1 min [5-10 Toes to Bar + Easy Ski/Biking in time remaining]
B.Push Press. Push Jerk. Split Jerk 1.1.1 – work to a challenging set – from a rack
C1. Weighted Feet Elevated Inverted Rows @ 40×1, 5 tough reps x 3 sets, 30 sec
C2. Farmer Carry, 200ft TOUGH/unbroken x 3 sets, 60 sec
C3. Hollow Arch Swings, 6 reps unbroken x 3 sets, 10 sec
C4. Hollow Rocks, 20 sec x 3 sets, 90 sec

Tuesday
A. Back Squat, work to a challenging set of 5
B. For Time:
5 Rounds:
7 cal Echo Bike
7 Overhead Squats @ 35/55
(Into..)
5 Rounds:
7 cal Echo Bike
7 Push Jerks @ 55/75lbs
*15 min time cap
C. 3 Rounds @ high effort
30 sec Double Unders
30 sec rest
30 sec 25ft Shuttle Running
30 sec rest
30 sec Alternating DB Power Snatch @ 35/50lbs
30 sec rest

Wednesday
A. Warm-Up/Prep
B. 5 sets:
1,000m Bike Erg
10 Burpees – no jump @ top
10 cal Rowing
2 min rest
______
Rounds 1,2 – Very Easy
Rounds 3,4 – Moderate
Rounds 5 – Hard!
C. Copenhagen Plank, 20-30 sec per leg on bench x 3 sets, rest as needed
D. Half-Kneeling KB or DB Windmill, 5 reps per arm x 3 sets, rest as needed

Thursday
A1. HSPU/HS Hold/Wall Walk/Push-Up x 5 sets, rest as needed
A2. Sled Pull with Pulling Rope, 50ft hand over hand x 5 sets, rest as needed
C. 3 Rounds:
1 min Erg @ 5/10
Toes to Bar Practice (coach will prescribe appropriate reps / drills)
1 min Erg @ 5/10
Pullup Practice
D. For Time:
15 Push-Ups
25 cal Ski Erg
50 Kipping Knee Raises
25 cal Ski Erg
15 Push-Ups

Wk 1/4 – Dec. 12/2022
Monday
A. 3 Rounds:
1 min [5-7 Toes to Bar + Easy Ski Erg/Bike Erg in time remaining]
(Into..)
3 Rounds:
1 min [1-2 Wall Walks + Easy Ski Erg/Bike Erg in time remaining]
(into..)
3 Rounds:
1 min [5-7 Kipping Pullups/Pullup Work + Easy Ski Erg/Bike Erg in time remaining]
B. Push Jerk. Split Jerk 1.1 – work to a challenging set – from a rack
C1. DB Gorilla Rows @ 40×1, 16 tough reps x 3 sets, 10 sec
C2. Farmer Carry, 150ft TOUGH /unbroken x 3 sets, 60 sec
C3. Hollow Rocks, 15 sec unbroken / 10 sec rest / 15 sec unbroken x 3 sets, 90 sec

Tuesday
A. Back Squat, work to a challenging set of 7
B. For Time:
2 Rounds @ high effort
10 cal Rowing
12 Overhead Squats – light
(Into..)
2 Rounds @ high effort
10 cal Rowing
8 Overhead Squats – moderate
(Into..)
2 Rounds @ high effort
10 cal Rowing
4 Overhead Squats – tough
C. 3 Rounds @ high effort
30 sec Burpees onto 20” Box 
30 sec rest
30 sec KBS @ 16/24kg – overhead
30 sec rest
30 sec Walking Lunges
30 sec rest

Wednesday
A. Warm-Up/Prep
B. 9 sets:
.4/.5 mile Echo Bike
5 x 50ft Shuttle Running
10 cal Rowiung
1:30 min rest
___________
Rounds 1,2,3,4 – VERY Easy
Rounds 5,6,7 – Moderate
Rounds 8,9 – HARD
C. Copenhagen Plank, 20-30 sec per leg on bench x 3 sets, rest as needed
D. Single Arm OH DB Carry, 100ft @ tough /arm x 3 sets, rest as needed – perfect positions

Thursday
A1. HSPU/HS Hold/Wall Walk/Push-Up x 5 sets, rest as needed
A2. Sled Pull with Pulling Rope, 50ft hand over hand x 5 sets, rest as needed
C. 5 Rounds:
1 min Erg @ 5/10
Toes to Bar Practice (coach will prescribe appropriate reps / drills)
D. For Time:
12/15 cal Ski Erg
12/15 Push-Ups
9/12 cal Ski Erg
9/12 Push-Ups
6/9 Ski Erg
6/9 Push-Ups

Friday
A1. SandBag Carry, 100ft tough x 3 sets, rest as needed
A2. Sled Push, 100ft TOUGH x 3 sets, rest as needed
B. For Time:
Bar Facing Burpees – 10,9,8,7,6,5,4,3,2,1
Hang Squat Clean @ 65/95lbs – 5,5,5,5,5,5,5,5,5,5
*10 min time cap
C. EMOM x 9-12 minutes
1st – 8-12 L Leg Anti-Rotational Banded RDL @ 10×0
2nd – 8-12 R Leg Anti-Rotational Banded RDL @ 10×0
3rd – 8-10 Hip Extensions on GHD or 5-7 Barbell Good Morning

Nov. 4/4 – Dec. 5/2022
Monday
A. Deadlift @ 11×1, work to a challenging set of 3 – a good set
B. Front Rack Rear Elevated Split Squat, 3-4 reps / leg x 3 sets, rest as needed
C1. Close Grip Bench Press, 3-2-1, 60-90 sec
C2. Single arm DB Row , 5-8/arm x 3 sets, 30-60 sec b/t arms
D1. Lying BB Tricep Ext, 8-10 reps x 3 sets, 1 min
D2. Seated DB Reverse Curls, 8-10 reps x 3 sets, 1 min –https://www.youtube.com/watch?v=XNVTBjK1Vq0

Tuesday
A. 1 Slow Pull Power Snatch + 1 Power Snatch + 2 OHS x 6 sets, rest as needed
B. 1 Slow Pull Power Clean + 1 Power Clean + 1 Split Jerk x 6 sets, rest as needed
C. Warm-Up/Prep/Hype/Pray/Get Ready for Fun
D. 1,000m Bike Erg For Time  (give it your best effort)
*test – goal for Rob Mcutcheon, sub 1:35 min 😉 
E. 100 Wall Balls @ 15/20lbs to 9/10ft for time
*10 min time cap

Wednesday
A. 4 Rounds:
1:30 min Erg @ 5/10
5-10 Toes to Rings/Toes to Bar 
1-2 Wall Walks
30 sec DU Practice
B. Push Press, work to a MAX
C. 5 min for Max Distance Farmer Carry @ 24kg/32kg/hand
D. EMOM x 10 minutes
1st – 15-30 sec Top of Ring Dip Hold
2nd – 8-10 DB Bent Over Face Pulls – https://www.youtube.com/watch?v=cg_JWaDX1rU

Thursday
A. Back Squat, work to a challenging set of 2 –
B. Barbell Hip Thrust @ 20×1, 8 tough reps x 3 sets, rest as needed
C. Every min x 10 minutes @ high effort
3/5 cal Ski Erg + 1 Squat Clean @ tough
D. EMOM x 10 minutes
1st – 20-30 sec Rower Pike-Ups
2nd – 20-30 sec Ring Body Saw – https://www.youtube.com/watch?v=EqGVH1qHzwU

Friday
A. Warm-Up/Prep
B. 10km Bike Erg For Time or 5km Row For Time – test – good goal for men, sub 20 min, for females, sub 22 min
C. Mobility – Coaches Choice / Cool-Down

Wk 3/4 – Nov. 28/2022
Monday
A. Deadlift @ 11×1, work to a challenging set of 4 – a good set
B. Front Rack Rear Elevated Split Squat @ 20×1, 5-6 reps per leg x 3 sets, rest as needed
C1. Close Grip Bench Press, 3-3-3, 60-90 sec
C2. Single Arm DB Row, 8-10 tough reps / arm x 3 sets, 30-60 sec b/t
D1. Lying Barbell Tricep Extensions @ 20×0, 8-12 reps x 3 sets, 1 min
D2. Ring Row Bicep Curls @ 20×0, 8-12 reps x 3 sets, 1 min – https://www.youtube.com/watch?v=XPQEQwdhqbg

Tuesday
A. 2 Touch and Go Power Snatch + 1 Above Knee Hang Squat Snatch x 6 sets, rest as needed
B. 2 Touch and Go Power Clean + 1 Above Knee Hang Squat Clean x 6 sets, rest as needed
B. 1M/1Mixed
3 Rounds @ 85-90%
1 min Echo Bike
1 min DB Step-over 20/24” Box @ 35/50/hand
2 min rest
+
1-2 min rest
+
3 Rounds @ 85-90%
1 min Ski Erg
1 min Devils Press @ 35/50/hand
2 min rest

Wednesday
A. EMOM x 12 minutes
1st – 20-30 sec Toes to Bar Practice / Progressions
2nd – 20-30 sec Wall Walk/Handstand Practice
3rd – 20-30 sec DU/Skipping
B. Every 2-3 min x 6 sets
1 tough Push Press (building off previous weeks) + 2-5 Strict Pronated Pullups + 10-15 Anchored Reverse Crunches @ 20×1 / GHD Sit-Ups (prescribe appropriate reps)
C1. Left Arm DB Bent Over Row, 8-10 reps x 3 sets, 10 sec
C2. Left Arm Farmer Carry, 100ft – TOUGH x 3 sets, 1 min * two DBs here likely – heavy for both
C3. Right Arm DB Bent Over Row, 8-10 reps x 3 sets, 10 sec
C4. Right Arm Farmer Carry, 100ft – TOUGH x 3 sets, 1 min
D. Seated DB External Rotations, 10-12/arm x 2 sets, 1 min

Thursday
A. Back Squat, work to a challenging set of 3
B. Barbell Hip Thrust @ 20×1, 10 tough reps x 3 sets, rest as needed
C. Every 30 sec x 10 minutes
1-2 Bar Facing Burpee + 1 Squat Clean Thruster @ Moderate
*base 2 Bar Facing Burpees on how fast someone is moving
D1. L-Sit Progressions, 10-20 sec x 5 sets, 30 sec
D2. Heavy Farmer Hold with DBs, 40 sec x 5 sets, 30 sec

Friday
A. 2 sets:
20 cal Rowing @ 5/10
15 cal Rowing @ 9/10
(Into..)
16 cal Echo Bike @ 5/10
10 cal Echo Bike @ 9/10
(Into..)
20 cal Ski Erg @ 5/10
15 cal Ski Erg @ 9/10
1-2 min Recovery
B. For Time
100 Single Under
15 L arm DB Power Snatch @ 40/65
15 R arm DB Power Snatch @ 40/65
100 Single Under

Wk 2/4 – Nov. 21/2022
Monday
A. Deadlift @ 11×1, work to a challenging set of 5 – good set
B. Front Rack Rear Elevated Split Squat @ 20×1, 7 reps per leg x 3 sets, rest as needed
C1. Close Grip Bench Press, 4-4-4, 60-90 sec
C2. Single Arm DB Row, 12 TOUGH / arm x 3 sets, 30-60 sec b/t – more than last week
D1. Dual DB Skull Crushers @ 20×0, 10-12 reps x 3 sets, 1 min
D2. Seated Dual DB Bicep Curls @ 20×0, 10-12 reps x 3 sets, 1 min

Tuesday
A. 1 Snatch Pull + 1 Floating Power Snatch + 1 Dip Power Snatch + 1 OHS x 7 sets, rest as needed
B. 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk x 7 sets, rest as needed
C. 2 sets @ high effort [two ergs if you can]
1 min Erg (erg # 1)
30 sec Hang Power Snatch @ 45/65
30 sec Lateral Barbell Burpees
1 min rest
1 min Erg (erg # 2)
1 min Box Jump Overs @ 20/24” Box
1 min rest
1 min Erg (erg # 1)
30 sec Front Squats @ 45/65
30 sec Lateral Barbell Burpees
1 min rest
1 min Erg (erg # 2)
1 min Double Under / Single Under
1 min rest

Wednesday
A. EMOM x 9 minutes
1st – 20-30 sec Toes to Bar Practice / Progressions
2nd – 20-30 sec Wall Walk/Handstand Practice
3rd – 20-30 sec DU/Skipping
B. Every 3 min x 5 sets
3 tough Push Press @ 10×1, + 2-5 Strict Pronated Pullups + 10-15 V-UPs
C1. Supinated Barbell Bent Over Rows @ 20×1, 8-10 reps x 3 sets, 30 sec
C2. Seated DB External Rotations @ 20×0, 8-10 reps x 3 sets, 30 sec
C3. Scapula Pullups @ 1111, 8-10 reps x 3 sets, 30 sec

Thursday
A. Back Squat, work to a challenging set of 4
B. Barbell Hip Thrust @ 20×1, 12 tough reps x 3 sets, rest as needed
B. EMOM x 12 minutes @ high effort
3/5 cal Ski Erg + 1 Burpee + 1 SandBag Clean Over Shoulder @ tough
D1. L-Sit Progressions, 10-20 sec x 4 sets, 30 sec
D2. Heavy Farmer Hold with DBs, 40 sec x 4 sets, 30 sec

Friday
A. 3 sets:
15 cal Rowing @ 5/10
10 cal Rowing @ 9/10
(Into..)
12 cal Echo Bike
7 cal Echo Bike @ 9/10
(Into..)
15 cal Ski Erg @ 5/10
10 cal Ski Erg @ 9/10
1 min Recovery
B. For Time:
30 Wall Balls @ 15/20lbs to 9/10
30 cal Bike Erg
30 Wall Balls @ 15/20lbs to 9/10