SW Active – July. 16

Friday – Upper Int/Varied + MWG Chipper
A. Close Grip Bench Press @ 40×1, 5-5–3-3-3 2 min
B. Pronated/Strict Pullup/Pullup Work x 3 sets, rest as needed *progression of previous weeks
C. Warm-Up/Prep
D. 3km Ski Erg For Time

SW Active – July. 15

Thursday – Heavy Carry + SL Int + Glutes + Erg/Squat
A. EMOM x 20 minutes
1st – 100ft L arm Farmer Carry – can use Farmer Handles
2nd – 30 sec – fast Ski Erg
3rd – 100ft R arm Farmer Carry – can use Farmer Handles
4th – 30 sec – fast Ski Erg
B. EMOM x 10 minutes
1st – 6 L arm OH DB Walking Lunge
2nd – 6 R arm OH DB Walking Lunge
C. For Time:
20/25 cal Echo Bike
30 Air Squats
1 min rest
15/20 cal Echo Bike
25 Air Squats
1 min rest
10/15 cal Echo Bike
20 Air Squats
* 10 min time cap

Sw Active- July. 14

Wednesday – Run Based AMRAP + Upper Int
A. Warm-Up/Prep
B. For Time:
1 mile Running Buy In
(into..)
10 Rounds of:
10 KBS @ 16/24kg
10/12 cal Bike Erg/Row
*25 min time cap
C1. One Arm DB Row @ 40×1, 8 heavy reps per arm x 3 sets, 30-60 sec b/t arms
C2.Ring Pushup AMRAP unbroken x 3 sets, 60 sec *pushups, if do more than 10+ ring pushups – add weight

SW Active – July. 13

Tuesday – Sn Complex + Cj Complex + Bsq Paused + Hip Thrust + Core
A. Squat Snatch. Snatch Balance 2.1 x 6 sets, rest as needed – 2 snatches – reset b/t snatches from floor
B. Squat Clean. Split Jerk 1.2 x 6 sets, rest as needed
C. Back Squat @ 22×1, 5-6 reps x 3 sets, 3 min – *if a client needs 4 sets – make em, IE someone that is learning or maybe not pushing enough load yet
D. Barbell Hip Thrust, 8-6-6, 3 min – tough than last week
E. Weighted L Crunches, 20-30 sec on/30 sec off x 5-10 sets

SW Active – July. 12

Wk 3/4 – July. 12/2021
Monday – Upper Int/Varied + WG 1M1M
A1. Seated Barbell Press @ 31×1, 7-6-5-4, 60 sec – increasing per load – power clean bar/then sit down on bench
A2. Pullup work (strict/weighted/negative/banded) x 4 sets, 60 sec – *talk to clients about what they have been doing weekly, try to progress that
B. EMOM x 5 minutes
3 Hollow Arch Swings + 2-5 Toes to Bar/Kipping Leg Raises
C. 10 rounds @ high effort
5 Push-Ups or 3 Kipping HSPU
7 Wall Balls @ 15/20lbs to 9/10ft
AMRAP Ski Erg Cals in time remaining
1 min rest

Sw Active – July. 9

Friday – Upper Int/Varied + MWG Chipper
A. Close Grip Bench Press @ 40×1, 6-6-4-4-4, 2 min
B. Pronated/Strict Pullup/Pullup Work x 3 sets, rest as needed
C. Warm-Up/Prep
B. 50,40,30,20,10 For Time
Rowing Cals
Ski Erg Cals
Or
For Time:
Rowing Cals – 50,40,30,20,10
AirBike Cals – 40,30,20,10,5
*Refer back to last June. 2020

SW Active – July. 8/2021

Thursday – Heavy Carry + SL Int + Glutes + Erg/Squat
A. 20 min @ Ez
200m Running
100ft L arm Heavy Farmer Carry
100ft R arm Heavy Farmer Carry
250m Ski/Row
100ft L arm Heavy Overhead Carry
100ft R arm Heavy Overhead Carry
* can do outside*
B. DB RNT Split Squat, 6-8/leg x 2 sets, 1 min – the band tension likely red – but should activate the Glute
C. 21,15,9 For Time
Echo Bike Cals
Goblet Squat @ 16/24kg
* 5 min time cap

SW Active – July. 7

Wednesday – Run Based AMRAP + Upper Int
A. Warm-Up/Prep
B. 5 Rounds for MAX Reps
4 min [400m Running + 10/15 cal Rowing + AMRAP Burpees in time remaining]
– score cumulative burpees
– scaling 200m run
C1. Snatch Grip Barbell Bent Over Rows @ 40×1, 6-9 reps x 3 sets, 60 sec
C2. Kipping HSPU work, 5 tough reps x 3 sets, 60 sec
– scale with pike, real push-up or DB push press

SW Active – July. 6/2022

Tuesday – Sn Complex + Cj Complex + Bsq Paused + Hip Thrust + Core
A. Slow Pull Squat Snatch. Above Knee Hang Squat Snatch. Snatch Balance 1.1.1 x 5-7 sets, rest as needed
B. Power Clean. Below Knee Hang Squat Clean. Split Jerk 1.1.1 x 5-7 sets, rest as needed
C. Back Squat @ 22×1, 6-7 reps x 3 sets, 3 min – pause every rep – same or slight increases across
D. Barbell Hip Thrust, 10-8-8, 3 min – tough
E. Rower Pike Ups – 30 sec on/30 sec off x 5-10 sets

SW Active – July. 5/2021

Wk 2/4 – July. 5/2021
Monday – Upper Int/Varied + WG 1M1M
A1. Left Arm Seated DB Z Press @ 11×1, 5-7 reps x 3 sets, 30-60 sec
A2. Pullup work (strict/weighted/negative/banded) x 3 sets, 30-60 sec
A3. Right Arm Seated DB Z Press @ 11×1, 5-7 reps x 3 sets, 30-60 sec
A4. Toes to Bar/Kipping Pullup/BMU/Hollow Arch/leg Swing work x 3 sets, 30-60 sec
B. 5 Rounds @ high effort
1 min AMRAP
5 Deadlifts @ 65/95lbs
4 Hang Power Cleans @ 65/95lbs
3 Push Jerks @ 65/95lbs
AMRAP V-Ups in time remaining
1 min Recovery
C. 5 Rounds @ high effort
1 min AMRAP
3 Pullups – kip
5 Push-Ups
8 Air Squats
AMRAP Double Unders in time remaining
1 min Recovery