Saturday -Jan. 6

Saturday – Gym/Skills + Partner MAP/Test

EMOM x 10 minutes:

1st – 20 sec Pullups

2nd – 20 sec Toes to Bar

+

16 rounds for time alternating with a partner – 8 rounds each/ 1 partner goes/other rides EZ Spin on AirBike/Ski Erg – bike/ski have to be kept constantly going – no resting/no water – straight to bike

3 Power Clean to OH @ 75/115lbs

3 Thrusters @ 75/115lbs

6 Burpees

9 Cal Rowing

Southwest Active – Friday – Jan.5

Friday – Sn Mod + Cj Mod + DODL + SM MAP
A. 2 Position Hang Squat Snatch (above knee, below knee) 1 rep per position + 2 Snatch Balance x 5 sets, 1:30 min – building per set – go over position, Goal is confidence under the barbell
B. 1 Power Clean + 1 Below Knee Hang Power Clean + 1 Push Jerk + 1 Split Jerk x 5 sets, 1:30 min – building/positional work
C. Double Overhand No Hook Grip Deadlift @ 11×1, work to a tough set of 5 – no hook, not touch and go/reset
D. 5 min AMRAP of :
DB Man Makers @ 25/40lbs/arm

Southwest Active & Southwest Barbell – Jan.4

Thursday – Upper CP ECC + Short/Long – Varied Work Capacity
A. Strict Ring Dips @ 40×0, 8-10 reps x 3 sets, 1-2 min b/t – can do banded – but ensure control, and lowering on the eccentic – goal is volume – a good scale option here could be DB Floor Press – https://www.youtube.com/watch?v=Iy0jrSlWgoY
B. Barbell Bent Over Rows @ 40×0, 8-10 reps x 3 sets, 1-2 min b/t – all heavy sets
C. Palms Facing Strict Pullups on Rings @ 40×0, 8-10 reps x 3 sets, 1-2 min b/t –
D. 21,15,9 for time:
Air Squats
DB Push Press @ 25/40lbs/arm
+
(rest 5 min)
+
9,7,5 for time:
DB Power Cleans @ 40/75lbs/arm – these should be challenging – aka not unbroken
Burpees on to 24/30”
*100ft Bear Crawl in b/t rounds (3 sets of bear crawl – workout finishes with a 100ft bear crawl)
_____
Thursday – Sn Int % + Cj Int % + OH Int
A. Squat Snatch
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets,  1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
B. Clean and Jerk
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets,  1 rep @ 90% x 3 sets, 1 rep @ 95% x 1 sets, 2 min
C. Push Jerk, 3 reps @ tough loading x 3 sets, 2 min

Southwest Active – Wednesday – Jan.3

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Love this pic of Meghan. Her hard work is paying off! 30lbs —-seeeeee yaaaa!!!
Wednesday – Gym/Skill EMOM + Low % MAP (Skill/Core/Carry/Hold/Glute/Pchain)
EMOM x 20 minutes:
1st – 10 Kipping HSPU/10 Push-Ups
2nd – 1 L arm Turkish Get Up @ challenging load + 1 Rope Climb to 12ft
3rd – 10 Kipping Pullups/10 Toes to Bar/Kipping Knee Raises/Toes to Rings
4th – 1 R arm Turkish get Up @ challenging load + 1 Wall Walk
+
20 min @ 75%/moderate/ez:
2:30 min Rowing 
2:30 min Ski Erg/Burpees/Step-Ups
2:30 min AirBike
2:30 min of:
5 L arm Hang KB Snatch @ lite loading
5 L arm Front Rack Reverse Lunge @ lite loading
5 R arm Hang KB Snatch @ lite loading
5 R arm Front Rack Reverse Lunge @ lite loading
30 Single Unders/30 DU’s

Southwest Active & Southwest Barbell -Jan.2

Tuesday – Upper Mobility/Warm-Up + ALEnd—>LP1 + Recovery + Work Capacity
Warm-Up:
5 min Row/Bike/Ski @ EZ
+
Overhead Barbell Stretch – accumulate 2 minutes of holding 
+
Banded Shoulder External Rotationals – 10 reps/arm x 2 sets – https://www.youtube.com/watch?v=G8GhpZNb6pU
+

Seated Single Arm Bottoms Up KB Press @ 20×0, 5-6 reps/arm x 2 sets
+
5 Single Arm Hang KB Clean + 5 KB Push Jerks/arm x 2 sets

+
Row 100m ALL OUT every 1:30 min x 10 sets – goal is to give it all you got, get people to pay attention/keep track of their distance per set + highest Row pace per set
+
(5 min Row/Bike/Ski @ EZ)
+
Rest 5 min/Prep/Set-Up
+
For Time:
10 DB Squat Clean to Push Jerks @ 40/65lbs/arm – 
30 Cal Rowing
10 DB Squat Clean to Push Jerk @ 40/65lbs/arm
25 Cal Rowing
10 DB Squat Clean to Push Jerk @ 40/65lbs/arm
20 Cal Rowing

*goal with this one is a challenging load/arm – as it should be challenging, thats the point
*can’t thruster the Dumbbell – must show a pause before you go overhead
_____
Wk 2 – Jan.2/4
Tuesday – Sn Int % + Cj Int % + Sn/Cl Pulls
A. Power Snatch
3 reps @ 70%, 2 reps @ 75%, 1 rep @ 80%, 2 min
B. Squat Snatch from Blocks @ Knee Height
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets, 1 rep @ 90% x 3 sets, 2 min
C. Power Clean
3 reps @ 70%, 2 reps @ 75%, 1 rep @ 80%, 2 min
D. Below Knee Hang Squat Cleans
2 reps @ 80% x 2 sets, 1 rep @ 85% x 2 sets, 1 rep @ 90% x 3 sets, 2 min
E. Snatch Pulls, work to a tough set of 3

Happy New Year 2018!! Re-Cap of 2017

Karen Beauchamp Transformation

Dani Wood Transformation

Carolyn Transformation

 

Happy new year to everyone!

I figured it was best if I sat down and re-capped the awesome year its been @ Southwest Strength.

This has been an amazing year for our business. We have really settled into a good groove, made some amazing relationships, memories and most of all helped people with their health and fitness. A few of our goals with our business is to ensure people are FEELING GOOD, moving well and are motivated by the community here at Southwest Strength. I’d say we have done a pretty good job at this!

Few highlights from 2017 this year! We started our January 2017 in Montreal Quebec with our Weightlifting Team – Jack, Carter and Rienna. This feels like so long ago already, but as we are heading into our second year @ nationals in Halifax its nice to think of the experience that was. Jack and Rienna are hungry to push for another good competition this year.

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Alot of our clients competing in crossfit, competed in Frostfit the same weekend. Sara/Bree, Ally/Danielle, Syd/Krista. Sara and Bree made the podium, which was an awesome finish for them. I personally love when our athletes compete outside of our gym, its awesome to see them thrive in an environment that is stressful and a bit intimidating.

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End of February to End of March we had Danielle, Brandi, Amber, Krista, Syd, Sara, Myself, Andrew the “athlete” Chartrand all compete in the crossfit open. This was an INTENSE 5 weeks of competing every week. They all did an unreal job. I know I am super excited this year as the open is just so much fun with everyone pushing each other.

Brandi Carr

In April/May we were nominated for small business of the year. We had over 30 people attend the gala in support of us! We can’t thank you guys enough! Lets win that award this year.

Heading into the summer we hosted our first ever Kick Off to Summer In House Competition. Off the top of my head we had – Carolyn/Melanie, Amber/Marcie (milf $ – cant forget that one), Brandi/Court, Alex/Skyla, Jack/Kyle, Andrew/Cory, Rienna/Caitlyn, Lisa/Lisa, Britney/Kristen, Syd/Cheyenne, Mandy/Danielle, Nicho/Chris, Carter/Dillon. I may have forgot somebody, but this was an awesome event and we ARE 100% FORSURE DOING IT AGAIN. We raised over $500 that we donated to the town.  I am already planning this years events 😉

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July of 2017 we had over 10 athletes compete at the barbell classic!! This is a fun event of weightlifting, powerlifting and strongman! Cory, Andrew, Zack, Nicho, Jack, Bree, Ally, Syd, Rienna all competed.

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The summer was a busy one as we gained alot of new members that are still apart of our family today!

The fall has been a busy one as well. So many people are getting so strong and fit, its crazy! From people with their first strict pull-ups, to learning new weightlifting movements, its been an awesome fall.

Some big time transformations this year!

Monica Lesy – she has lost over 30lbs, shows up 3x/week and is loving the change in her lifestyle. We are super proud of the progress she has made. To think she was intimated about starting!

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Meghan Elliot – has lost over 25lbs, she started the same time as Monica I believe! Awesome job Meghan!

Nicole Elliot – started in the summer and has lost over 20lbs. Awesome job Nicole.

Diane “lean body” Wood Worth  – she has never had a goal of losing weight, but has really built some lean muscle! If you haven’t checked out her arms yet, you will see what I am talking about!

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Our Oldies but Goodies class has went strong all year. Alot of ladies have been making some sneaky progress on us! I say this because we never see them! They are our consistent 9 oclock crew!! Sara has such a blast with them!

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I am sure there are A LOT of more transformations that I haven’t mentioned. Its amazing to see people show up, put in the work, listen to their coaches and see results. This kinda of progress is exactly the kind we talk about. There really is no magic pill, just simple consistent hard work!

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Heading into 2018 we want to keep making SWS a home away from home for everyone. We really do feel that our gym is much more than just a “gym”. Its a lifestyle, a place you can come and leave all your stresses behind, a place you can get really fit and healthy, move well and know that your coaches are constantly trying to push you!

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We really hope 2018 is the best year for everyone!!!

 

New Years 2018 Workout

For Time:
30 Box Jump Overs @ 20/24” – step down
30 Wall Balls @ 15/20lbs/to 9/10ft
30 Shouder to OH @ 65/95lbs
+
Rest as needed/Prep/Set-Up
+
Teams of 2
20 min AMRAP
10 Cal Rowing
200ft Shuttle Run
*Parter 1 does Row/Partner 2 does Run
*Partner 2 does Row/Partner 1 does Run
*Parter 1 does Row/Partner 2 does Row
Etc

Southwest Active – Wk of Dec. 25->Dec. 30

Hey Everyone!!

Merry Christmas to all of our SWS members! Sara and I can’t begin to thank all of you for the amazing year that 2017 was. We are beyond grateful for the relationships and memories that have been made.

We look forward to 2018 and making everyone in our community a  happier, healthier and better person.

Sara and I are in Jamaica living it up and actually trying to “relax”. I am going to post the whole week’s worth of workouts here, incase I drink to much and forget to update the website!

Merry Christmas and Happy New Year to everyone!!!
Wk of Dec. 25->Dec.30
Tuesday – Dec. 26 – Boxing Day

Warm-Up/Set Up For Workout
+
On a Running Clock: – 1 person works/1 person rests for whole piece
0:00 -> 10 minutes – In Teams of 2
Establish a 2 RM Push Press
+
10:00 min – 15 minutes – In Teams of 2
AMRAP DU’s
+
15 min —>20 minutes – In Teams of 2
Rest
+
20 min—> 30 minutes – In Teams of 2
10 rounds total/alternating rounds as a team (5 rounds each)
5 Hang Power Cleans @ 85/135lbs
10 Air Squats
*if you finish before 30 minutes – rest/if not – right into next piece
+
30 min->45 minutes – In Teams of 2: – if not done this, time capped at 45 minutes
For Time:
21 Cal Rowing
21 No Push-Up Burpee
18 Cal Rowing
18 No Push-Up Burpee
15 Cal Rowing
15 No Push-Up Burpee
12 Cal Rowing
12 No Push-Up Burpee
9 Cal Rowing
9 No Push-Up Burpee
*no push-up Burpee – is no chest to ground/arms stay locked out – “EZ” burpee

Wednesday – Southwest Active – Dec. 27
A. Turkish Get Up, work to a heavy single/arm
B. AMRAP in 5 minutes of:
Hang KB Snatch @ 16/24kg – alternating every 10 reps/arm
C. In Teams of 2 for time:
6 rounds total (3 rounds each) – alternate rounds with a partner
12 Deadlifts @ 155/225lbs
12 Pushups
12 Box Jumps @ 20/24”

Thursday – Southwest Active – Dec. 28
A. 10 min of Skill Practice
-Barbell Work
-Gymnastic Work
-Mobility Work
-Core Work
B. AMRAP in 40 minutes – teams of 2
2 min Rowing
2 min Burpees
2 min AirBike
2 min Ski Erg
2 min Shuttle Running
*goal with this workout is to break up the 2 minutes of work with your partner – so one partner works, 1 partner rests

Friday – Southwest Active – Dec. 29
EMOM x 10 minutes:
1st – 4-6 CGBP @ 40×1
2nd – 3-5 Weighted Pullups on the Rings – scale as needed here
+
EMOM x 10 minutes:
1st – 5-7 Strict Ring Dips
2nd – 5-7 DB Bent Over Rows @ 40×1
*scale as needed
+
For Time:
500m Row
45 Wall Balls @ 15/20lbs to 9/10ft
*goal with this is fast pace

Saturday
A. Squat Snatch. Snatch Balance. OHS 1.1.1 every min x 10 minutes
B. Squat Clean. Front Squat. Split Jerk 1.2 every min x 10 minutes
C. For Time:
AirBike/Ski Erg/Row Cals – 9,12,15,18,21
Farmer Carrys @ 24/32kg – 100ft,150ft,200ft,250ft,300ft
Walking Lunges – 25ft,50ft,100ft,125ft, 150ft

Southwest Active & BB – Dec.21

Thursday December 21, 2017
A) 2 Position Hang Power Clean (above knee, below knee) + 2 Split Jerks: work through 5 good sets of complex
B) TNG Deadlift Complex: 1.2.3 – work to a challenging set – 10 sec b/t reps  – do 1 unbroken, drop, 2 unbroken, drop, 3 unbroken, drop
C1) Feet Elevated Ring Pushups on Box: @ 40×0, AMRAP unbroken x 5 sets, 1 min
C2) Feet Elevated Ring Rows on Box: @ 40×0, AMRAP unbroken x 5 sets, 1 min
C3) Hollow Hold: AMSAP x 5 sets, 1 min

__

Thursday
A. Snatch Balance, work to a single
B. Power Snatch, work to a single
C. Power Snatch, 1 rep @ 90% of B every 30 sec x 5 minutes
D. Squat Clean Thruster, work to a single
E. Squat Clean Thruster, 1 rep @ 90% of D every 30 sec x 5 minutes

Southwest Active – Wednesday – Dec. 20

Wednesday December 20, 2017
Warm-Up/Prep
+
A) Fatigue Repeatability from In House Competition:
1 set:
1 min Rowing @ 100%
1 min rest
1 min DB Power Clean to OH @ 20/35lbs/arm
1 min rest
1 min AirBike @ 100%
B) 30-45 min Rowing/Biking/Ski Erg @ 75%/moderate/ez:
@ minutes 3,6,9,12,15 – get off and perform a 20-30 sec of a skill – gym/KB/Skipping, etc – have some rep schemes in mind
@ minutes 18,21,24,27,30 – get off and perform 5 Russian KBS + 5 Goblet Squats + 5 Russian KBS @ moderate loading