SW Active – Monday – Sept. 11

Wk 2 – Sept. 11Monday – Upper Int + Movement + Grind/Test

A. Barbell Bent Over Rows @ 20×1, 6-8 reps every min x 10 minutes

B1. Feet Elevated Bridge Support Hold, 20-30 sec x 3 sets, 30 sec 

B2. Tall Kneeling Landmine Press @ 40×0, 6-8 reps/arm x 3 sets, 10 sec b/t

C. For Time:

30 Burpees over 20/24” Box

30 Hang DB Squat Cleans @ 30/50lbs/arm

Sw Active – Friday -Sept. 8

Friday -MAP – Low/High % – WORKWarm-Up/Prep for AMRAPs

+

10 min @ high effort:

10 Cal Rowing

10 Lateral Burpees over Rower

10 Deadlifts @ 95/135lbs

(2:30 min rest)

5 min Row/Bike/Ski/Run @ EZ

(2:30 min rest)

10 min @ high effort:

7 Burpees on to 20/24” Box

10 Shoulder to OH @ 65/95lbs

Southwest Active & Southwest Barbell – Thursday – Sept. 7

Thursday – Fsq Slow Sets + Movement + Upper Int
A. Front Squat @ 40×1, work to a tough set of 10
B. Goblet Lateral Squat @ 40×0, 6-8 rep/leg x 3 sets, 1 min
C1. CGBP @ 40×0, 8-12 reps x 3 sets, 1 min
C2. Seated DB Hammer Curls @ 40×0, 10-12 reps x 3 sets, 1 min
C3. Hollow Rocks, 30 sec x 3 sets, 1 min
C4. Strict Pronated Pull-ups, AMRAP unbroken x 3 sets, 1 min

 


 

Thursday – Sn/CJ Varied + Gym EMOM + Tng Sn/CJ Varied
A. Power Clean Push Jerk Cluster 1.1.1 – work to a challenging set
B. Snatch Balance, work to a single – from the rack
C. 10 rounds for time:
1 Wall Walk
10 Hollow Rocks (10 rocks back and forth)
*10 min time cap

Southwest Active – Sept. 6

Wednesday – MAP 60/60
3 rounds @ high effort/85-90%:
60 sec Rowing
60 sec rest
60 sec AirBike/AirDyne
60 sec rest
60 sec DB Snatch @ 35/50lbs
60 sec rest
+
Rest 2 min
+
3 rounds @ high effort/85-90%:
60 sec Burpees to 6 “ OH
60 sec rest
60 sec DB Thrusters @ 20/35lbs/arm
60 sec rest
60 sec KBS @ 16/24kg
60 sec rest

Southwest Active & SW BB – Tuesday – Sept. 5

Tuesday – Deadlift Int Sets + SL Int + Skill EMOM + Core/Grip
A. Deadlift @ 11×1, work to a one tough set of 10
B. Barbell Reverse Lunges, 10-8-6, 1:30 min – this is just total reps with alternating – so 10 total reps, not 10/leg
C. EMOM x 10 minutes:
1st – 20-30 sec Toes to Bar Progression *think Superman/Hollow -> Hollow Rocks, Hanging from bar holding hollow -> V-Ups on ground
2nd – 20-30 sec HS Progression
D. EMOM x 10 minutes:
1st – 30 sec Heavy Farmer Carry Hold
2nd – 30 sec Stir the Pot on Swiss Ball

Wk 4 – Sept. 5/7
Tuesday – Sn Int + Cj Int + Sn Pull
A. Snatch Pull. Squat Snatch. OHS 1.1.1 every min x 12 minutes – start light and add loading as it looks/feels good
B. Power Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 every min x 12 minutes – start light and add loading as it looks/feels good
C. Snatch Pulls, 2 heavy reps x 6 sets, 1:30 min – heavier than last week/focus is position and aggressive pull

 

Southwest Active – Sat. Sept. 2

Saturday – Strongman MAP
EMOM x 10 minutes @ high effort:
1st – 6-8 DB Shoulder to OH @ 35/50lbs + 50ft Double DB OH Carry @ 35/50lbs
2nd – 30 sec Rowing @ 85-90%
+
Rest 2 min
+
EMOM x 10 minutes:
1st – 20-30 sec Heavy Barbell Front Rack Hold *think around fsq weight 1RM or more
2nd – 30 sec Anti-Rotational Front Bridge
+
Rest 2 min
+
For Time: – teams of 2:
300ft Farmer Carry @ 75/100lbs/arm
100ft DB Front Rack Walking Lunge @ 35/50lbs/arm
7 Rope Climbs to 12ft

Southwest Active – Sept. 1/2017

Friday – Upper Warm-Up/Movement + Increasing effort MAP Sets
A1. V-Ups, 8-12 reps x 2 sets, 1 min

A2. Single Arm FLR on Hands, 15-20 sec/arm x 2 sets, 1 min
B1. Single Arm Suitcase Deadlifts @ 40×1, 5-6 rep/arm x 3 sets, 1 min
B2. Tall Kneeling Palof Press, 30 sec/side x 3 sets, 1 min –

B3. Back Bridge Progressions, 1 min practice of variation x 3 sets, 1 min
+
Increasing on the minute until failure:
Min 1: 1 Burpees on to plate 25/45lbs
Min 2: 2 Burpees on to plate 25/45lbs
MIn 3: 3 Burpees on to plate 25/45lbs
Min 4: 4 Burpees on to plate 25/45lbs
Min 5: 5 Burpees on to plate 25/45lbs
Min 6: etc
*refer back to March. 20

Southwest Active & SW Barbell – Aug. 31

Thursday – Lower Warm-Up/Movement + 10 min AMRAP + Upper ECC
A. Cossack Squat Warm-Up or Ankle/Hip Mobility/Pistol Progression

B. Warm-Up/Prep
C. 10 Rounds For Time – EVERYONE WANTS TO GET THIS TEST IN
4 Burpees
6 KBS @ 24/32kg
8 Wall Balls @ 15/20lbs to 9/20ft
*20 min time cap
*refer back to Dec. 28/2016

*if time/Optional
D1. Glute Bridge DB Floor Press @ 40×0, 10-12 reps x 3 sets, 1 min
D2. Single Arm DB Rows @ 40×0, 10-12 reps/arm x 3 sets, 1 min
Thursday – Sn/CJ Varied + Gym EMOM + Tng Sn/CJ Varied
A. Thruster, work to a single from rack
B. Overhead Squat, work to a single from rack
C. 10->1 For Time:
Strict Pull-Up
Ring Push-Ups
*scaled*
10—>1 For Time:
Pendlay Rows @ challenging load *something that for 10 unbroken is challenging
DB Bench Press @ challenging load *something that for 10 unbroken is challenging
*12 min time Cap