Southwest Active – July. 10

Wednesday – Bsq Int Sets + MAP MWG 3/3
A. Back Squat, 9-8-7, 3 min b/t
B. Prep/Warm-Up
C. Cindy – 20 min AMRAP
5 Pullups
10 Pushups
15 Air Squats
* last time done July. 9 2018
*record rounds/reps
*scaled Cindy – AMRAP in 20 minutes
5 Strict Ring Rows/5 Pushups – scale as needed/15 Air Squats

Tuesday – July. 9 – SW Active

If it is raining tomorrow we will be doing Thursdays session.

 

Tuesday – MAP Run/Row/AirBike/Ski
For Time:
2,000m Running
2,000m Rowing
2,000m Ski Erg
*aerobic test
*all that pacing and aerobic work about to pay off – the point of all our training is to be able to in a position to handle a test of this magnitude. You guys are ready!
*will scale distances down accordingly, specifically on run – dont hesitate to ask, but also if you see this and are intimidated, that means you need to do. Test yourself physically, but more so mentally.
*45 min time cap

 

Thursday – Core/Skill + Rowing/Ski IE + Core/Skill + AirBike IE
A. AMRAP in 3 minutes: *this is a test
150 Single Unders
AMRAP DUs in time remaining
*score is DU’s/reps
B. 3 Rounds For Time:
500m Row
25 Box Jumps – Step Down 20/24”
25 KBS @ 16kg/24kg
25 Burpees
*25 min time cap
*refer back to June. 5 2017

SW active – July 8

Wk 4/4 – July. 8
Monday – Sn Complex + Cj Complex + Vertical or Horizontal Int
A. Squat Snatch. OHS 1.1 – work to a challenging set or through 5-7 tough sets
B. Squat Clean & Split Jerk 1.1 – work to a challenging set or through 5-7 tough sets
C. Press, work to a MAX
D. Weighted Pronated Pullup, work to a MAX (sets of Banded/Negatives/Wnegatives)
E. AMRAP in 5 minutes – Hand Release Pushups – record reps – old test – check out score

SW Active – July 5

Friday – KB Complex/Varied + Vertical or Horizontal int + LSD/Gym
A. EMOM x 8 min
1st – 3 Left Arm DB Hang Squat Clean + 3 Left Arm DB Push Jerk + 50ft Left Arm OH DB Carry
2nd – 3 Right Arm DB Hang Squat Clean + 3 Right Arm DB Push Jerk + 50ft Right Arm OH DB Carry
B. Weighted Ring Dip/Dip, 3 reps x 6 sets, ran
C. 20-30 min @ ez
6 rounds of
100m Running
1 Rope Climb or 10 sec Top of Ring Dip Hold or 2-3 Strict Pronated Pullup + 1 Negative Pronated Pullup
(into..)
6 rounds of
6 Step-Ups on to 20/24” Box
3 Toes to Bar/Toes to Rings/5 Hollow Rocks
(into..)
6 rounds of
7 cal Rowing/7 cal Ski/7 cal AirBike
3-10 Pushups

Southwest Active – July. 4

Thursday – Core/Skill + Rowing/Ski IE + Core/Skill + AirBike IE
A. Choice of the following:
EMOM x 5 min – 30 sec DU’s
EMOM x 5 min – 30 sec HS Hold/HS Walking/Wall Walk/HSPU
EMOM x 5 min – 20 sec Hollow Rocks/Hollow Arch Swings/Toes to Bar/Kipping Pullups/Jumping BMU
B. 6 sets @ increasing effort per set
400m Rowing or Ski Erg
10 Bar Facing Burpees
10 Hang Power Cleans @ 65/95lbs
10 Air Squats
10 KBS @ 16/24kg
1-4 min b/t sets
*1st set easy
*every set faster
*last set fast

July. 3. SW Active

Wednesday – Bsq Int Sets + MAP MWG 3/3
A. Back Squat,11-10-9, 3 min b/t – tough sets – building from last week – #assbycorrigal
B. 3 min @ 85-90%
DB Burpee Step-Over 20/24” Box @ 25/40lbs/hand
– 2 min rest
3 min @ 85-90%
50ft Front Rack Sand Bag Carry @ 100/150lbs
5 Push Jerks @ 65/95lbs – can have bars outside
– 2 min rest
3 min @ 85-90%
AirBike Cals – don’t dawg it
– 2 min rest
3 min @ 85-90%
Toes to Bar – every break 5 Air Squats
– 2 min rest
3 min @ 85-90%
5 Ski Erg Cals
5 Pullups

July. 1 Canada Day Workout – Central Park – 11am

Wk 3/4  – July. 1
Monday – Canada Day – Team Workout
2 rounds for time – 2 min of work/1 min of rest – Teams of 2 
200m Running – together
30 Single Arm KB Front Squats @ 16/24kg – 1 partner work/1 partner rest
200m Running -together
30 KB Facing Burpees – 1 partner work/1 partner rest
200m Running – together
30 Wall Balls @ 15/20lbs to some height on the tree lol – 1 partner work/1 partner rest
200m Running – together
30 KBS @ 16/24kg – 1 partner work/1 partner rest

*if you don’t have a partner or worried about that NO PROBLEM. Sara and I are extras to make even numbers if needed.

Sw Active June. 28

Friday – KB Complex/Varied + Vertical or Horizontal int + LSD/Gym
A. 3 sets of:
3 Left Arm Hang KB Power Clean
3 Left Arm Hang KB Push Jerks
25ft Left Arm OH KB Walking Lunge
– rest as needed
3 Right Arm Hang KB Power Clean
3 Right Arm Hang KB Push Jerks
25ft Right Arm OH KB Walking Lunge
B. Weighted Strict Ring Dip/Dip, 4-5 tough reps x 5 sets, rest as needed
C. 20-30 min @ ez
2 rounds
400m Running
2 fast Rope Climbs to top
(into..)
2 rounds
400m Ski or Rowing
20 Toes to Rings
(into..)
2 rounds
.8 mile AirBike
10-15 Kipping Pullups

Southwest Active – June. 27

Thursday – Core/Skill + Rowing/Ski IE + Core/Skill + AirBike IE
A. Choice of the following:
1 Rope Climb to top per min x 5 minutes
+
30 sec of HS Walking practice per min x 5 minutes
+
Kipping Pull-Up/Toes to Bar/Toes to Rings, 20-30 sec per min x 5 minutes
B. 5 sets @ increasing effort per set
600m Rowing or Ski Erg
1-2 min b/t sets
*1st set ez
*ever set faster
*last set lightning
C. 5 sets @ increasing effort
1.0 mile AirBike
1-2 min b/t sets
*1st set ez
*ever set faster
*last set lightning
D. IF Time/After Class – Hollow Rocks, 10 sec every 30 sec x 5 minutes