Southwest Active – Wednesday – Feb. 13

Wednesday – Cj Int Complex + SL Int + MW Sprint
A. Squat Clean. Push Jerk. Split Jerk 1.1.1 per min x 10 minutes
B. DB RNT Split Squat @ 40×0, 6 tough reps per leg x 5 sets, rest as needed
C. Warm-Up/Prep
D. For Time:
15 cal ski
15 DB Front Squats @ 20/35lbs/hand
15 cal Rowing
10 DB Front Squats @ 35/50lbs/hand
15 cal AirBike
5 DB Front Squats @ 50/75lbs/hand

*we will scale DB load appropriately

Southwest Active -Tuesday – Feb. 12

Tuesday – 1M 1Mixed + Core/Pchain
Prep/Set-Up/Warm-Up
+
3 rounds @ 85-90%
1 min Rowing
1 min Hang Squat Cleans @ 65/95lbs
2 min Recovery
1 min AirBike
1 min Devils Press @ 25/40lbs/hand
2 min Recovery
1 min Ski Erg
30 sec Box Jump Overs @ 20/24”
30 sec Jumping Switch Lunges
2 min Recovery
+
2 sets:
1 min Left Leg Glute Bridge Hold
1 min Right Leg Glute Bridge Hold
20 Rower Pike Ups or 20 Hollow Rocks
– rest as needed

Southwest Active – Monday – Feb. 11

Wk 3/3 – Feb. 11
Monday – Sn Int Complex + Upper EMOM + 20 min @ EZ
A. Snatch High Pull. Floating Squat Snatch. OHS, 1.1.1 per min x 10 minutes
B. 3 sets:
6 Left Arm Half Kneeling Anti-Rotational DB Press @ 21×1
AMRAP unbroken strict Pronated Pullups – scale with Inverted Rows or Banded Pullups on J-Cups
6 Right Arm Half Kneeling Anti-Rotational DB Press @ 21×1
AMRAP unbroken Strict Parallel Grip Ring Rows
1-2 min b/t sets
C. 20 min @ 75%
20 cal Rowing/20 cal Ski/15 cal AirBike
50ft Walking Lunges
5 Left Arm KB Windmills @ moderate
5 Right Arm KB Windmills @ moderate
20-30 sec L Star Plank
20-30 sec R Star Plank
3-5 Hang to Inverted on Rings or 3-5 Inverted Burpees or HS Hold or FLR on Rings or Wall Walks

Southwest Active – Saturday – Feb. 9

Saturday – Rowing/AirBike/Ski Erg Flo + Strongman EMOM MAP 
9,15,21 @ 75%
Row cals
Ski cals/Row cals
Step-ups on to Box

+
EMOM x 20 minutes @ high effort
1st – 5 Left Arm DB Power Clean to OH @ 35/50lbs + 5 Box Jump Overs @ 20/24”
2nd – 10 No Pushup Burpee
3rd – 5 Right Arm DB Power Clean to OH @ 35/50lbs + 5 Box Jump Overs @ 20/24”
4th – 3-5 SandBag Cleans Over Shoulder @ heavy

Southwest Active – Friday – Feb. 8

Friday – SDL Linear + Upper EMOM + Partner Chipper (Hold/Hang)
A. Sumo Deadlift @ 11×1, work to a challenging set of 5 – not max, one tough set
B. 3 sets:
5 Left Arm Half Kneeling Filly Press @ 40×0 – hold challenging KB @ chest
5 Right Arm Half Kneeling Filly Press @ 40×0 – hold challenging KB @ chest
15 Supinated Grip Ring Rows – tough angle/feet elevated
– 2 min b/t sets
C. 20 min AMRAP – Teams of 2 – Alternate work as needed
25 Strict Pullup – 1 Partner Pullup – 1 Partner Hang
50 Air Squats – 1 Partner Air Squat – 1 Partner Wall Sit
500ft Front Rack SandBag Carry @ 100/150lbs – 1 Partner Carry + 1 Partner FLR on Hands
25 Pushups – 1 Partner Push-Up – 1 Partner Double DB OH Hold @ 25/40lbs/hand
50 Walking Lunges – 1 Partner Lunge – 1 Partner Hold Glute Bridge
500ft Farmer Carry @ 24/32kg/hand – 1 Partner Carry + 1 Front Bridge

Southwest Active – Feb. 7

Thursday – Skill Warm-Up + E3MOM + Core
Skill Warm-Up  Pick 1 of the 3
EMOM x 10 minutes – Choice 1
1st – Kipping Gym Work 
2nd – HS Work
+
EMOM x 10 minutes – Choice 2
1st – Candle Stick Roll to Squat or Candle Stick Roll to Pistol –https://www.youtube.com/watch?v=Zbv6twzC4xg

2nd – 1 Turkish Get Up/arm
+
EMOM x 10 minutes – Choice 3
1st – 3 Left Arm OH DB Squats + 3 Right Arm OH DB Squats
2nd – Rope Climb Practice/Double Under Practice
+
@ high effort every 3 min x 12 sets
4 sets – 25 sec Ski Erg + 10 Burpees + 25 sec Ski Erg
4 sets –  25 sec Rowing + 10 Front Squats @ 65/95lbs + 25 sec Rowing
4 sets – 25 sec AirBike + 10 DB Power Cleans @ 35/50lbs + 25 sec AirBike
*goal is to pick challenging calories on machines, move quickly on Burpee/Fsq/PC
*this should be sustainable but high effort work – we will scale burpee reps accordingly to your fitness level, or like I told class week – if you can’t do 10 burpees in 30 seconds – go home……..L..O…L – jk……
See you guys tomorrow

SW active – Feb. 6

Wednesday – Cj Int Complex + SL Int + MW Sprint
A. Squat Clean. Below Knee Hang Squat Clean. Split Jerk 1.1.1 every min x 12 minutes – good technical loading
B. DB Alternating Step-ups on to Box, 10 alternating steps every 2 min x 5 sets 
C. Warm-Up/Prep
D. For Time:
30 cal Ski Erg
30 Burpees – no jump @ top
– Karen did this last week (guinea pig) – ask her for her time.

Southwest Active – Feb. 5

Tuesday – 1M 1Mixed + Core/Pchain
Prep/Set-Up/Warm-Up
+
3 rounds @ 85-90%
1 min Rowing
30 sec Double DB Power Snatch @ 20/35lbs/hand
30 sec DB Front squats @ 20/35lbs/hand
2 min Recovery
1 min AirBike
30 sec Power Cleans @ 75/115lbs
30 sec Lateral Barbell Burpees
2 min Recovery
1 min Ski Erg
1 min Wall Balls @ 14/15lbs to 9/10ft
2 min Recovery
+
EMOM x 10 minutes
1st – 10-15 sec L-Sit from Bar, Pallettes, top of Rings or Hanging From Rings – Scale with Hollow Rocks – 20-30 sec
2nd – 45 sec Single Leg Alternating Glute Bridge

Southwest Active – Feb. 4

Wk 2/4 – Feb. 4
Monday – Sn Int Complex + Upper EMOM + 20 min @ EZ
A. Squat Snatch. Snatch Balance. OHS 1.1.1 per min x 12 minutes – good technical speed/confidence loading
B. EMOM x 10 minutes
1st – 5 Hand Release Pushups + 5 Strict Toes to Bar
2nd – 5 Hand Release Pushups + 5 Strict Pullups
C. 20 min @ 75%/Moderate/e
2 min Rowing/AirBike/Ski
3-5 Inverted Burpees/HS Hold or 30 sec FLR on Rings/Hands – https://www.youtube.com/watch?v=TOXVM_ItSEs
5 Left arm Hang KB Power Clean + 5 Left Arm Hang KB Snatch + 100ft OH KB Carry – moderate
5 Right Arm Hang KB Power Clean + 5 Right Arm Hang KB Snatch + 100ft OH KB Carry – moderate
2 min Rowing/AirBike/Ski
20-30 sec L Star Plank – https://www.youtube.com/watch?v=Kscy9gcnPWw

20-30 sec R Star Plank
5 Left Arm KB Front Rack Reverse Lunge – same loading as before
5 Right Arm KB Front Rack Reverse Lunge

Southwest Active – Feb. 1

Friday – SDL Linear + Upper EMOM + Partner Chipper (Hold/Hang)
A. Sumo Deadlit @ 11×1, work to a challenging set of 6 – not max effort – only one tougher set
B. EMOM x 10 minutes
1st – 6-8 Alternating Glute Bridge KB Floor Press @ 20×0
2nd – AMRAP unbroken Strict Pronated Pullups/Weighted Negatives/Negatives
C. Warm-Up/Prep
D. For Time: – teams of 2 (20 min TIME CAP)
60 cal Ski – 1 Partner Ski + 1 Partner FLR on Rings
50 Box Jump Overs @ 20/24” – 1 Partner Jumping + 1 Partner Hanging From Pullup Bar
40 Devils Press @ 20/35lbs/hand – 1 Partner Devils Press + 1 Partner FLR on Rings
30 cal AirBike + 1 Partner Bike + 1 Partner Hanging from Pullup Bar