Southwest Active – Sept. 6

Friday – Scapular + Bench Int + MAP 30/30 – Mixed
A1. Band Resisted Wall Slides @ 1010, 10 reps x 3 sets, 30 sec
A2. DB Lateral Raises @ 4010, 10 reps x 3 sets, 1:30 min
B. Bench Press, work to a tough set of 3
C. 5 sets @ 85-90%
30 sec Ski Erg
30 sec rest
30 sec Push Jerks @ 65/95lbs
30 sec rest
30 sec AirBike
30 sec rest
30 sec Bar Facing Burpees
30 sec rest
30 sec Wall Balls @ 15/20lbs to 9/10ft
30 sec rest

Southwest Active – Sept. 4/2019

Wednesday – Upper EMOM/Non + Upper EMOM/Gym + Sled/SandBag Work + Hold/Gym
A. Push Press, work to a MAX
B. Strongman Fatigue Repeatability
2 min AMRAP:
100ft Sled Push – 3 – 45s for Female, 4 – 45s for Males
– 1 min rest
2 min AMRAP
SandBag on to Box @ 40/44”  @ 100/150lbs

*test record reps – 1 rep is 50ft of sled push, no reps rewarded for half way down
*every clean is 1 rep
* the goal is record reps for sled & reps for sandbag + see total reps in the 2 – 2 min amraps
C1. Weighted Supinated Hang from Pullup Bar, 20-30 sec x 3 sets, 30 sec
C2. Wall Facing HS Hold, 30 sec x 3 sets, 30 sec – perfect position
C3. Double Under Practice, 30-60 sec x 3 sets, 2 min

Fitness for your health and well being

Our health is something we should be grateful for and never take for granted.

How you define that could be by the following:

– you’re physically able to move, and do the things you love.

– you have the energy and strength to enjoy the wonderful things of life

– you live life full of experiences and relationships

– you can perform daily tasks and do fun activities with your kids and family.

– you are mentally strong and confident in your own body.

We are very proud to say we provide the opportunity for people improve their health using fitness as a means.

If we aren’t moving. Are we really living!?

Southwest Active – Sept. 3

Tuesday – Sn tech EMOM + Cj tech EMOM + MAP 60/60 – Mixed
A. Paused Power Snatch. Above Knee Hang Squat Snatch 1.1 every min x 12 minutes – 6 min @ light/snappy, 6 min @ moderate
B. Power Clean. Hang Power Clean 1.1 every 30 sec x 5 minutes – moderate to challenging sets – can touch and go off legs on hang
C. BTN Split Jerk. Split Jerk 1.1 per min x 5 minutes – light/fast/snappy foot work
D. EMOM until failure: – RETEST
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
*just need to get off the plate and back on the plate, DO NOT need to stand all the way up. 

Sept. 2 – HOLIDAY MONDAY – NO SWIM. THE WORKOUT IS @ SWS

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THE BEACH CANCELED. BUT WE ARE STILL A GO. 12 noon – @ SWS – Sign up on MindBODY

 

Monday – Holiday Workout
A. TEAMS of 2: (if you dont have a partner no WORRIES, come, we will get you one)

5 min AMRAP
1k Ski Erg
AMRAP Wall Balls @ 15/20lbs to 9/10ft
– 1 min rest
5 min AMRAP
10 Left Arm DB Push Jerks @ 35/50lbs
2 Rope Climb to 12ft
10 Right Arm DB Push Jerks @ 35/50lbs
2 Rope Climb to 12ft
– 1 min rest
5 min AMRAP
1k Rowing
AMRAP Devils Press @ 25/40lbs/hand
– 1 min rest
5 min AMRAP
1 Round of DT @ 65/95lbs
15 Bar Facing Burpees
– 1 min rest
5 min AMRAP
2.0/1.8 mile AirBike
AMRAP Step-Ups on to 20/24” Box

Southwest Active – Aug. 30

Friday – Scapular + Bench Int + MAP 30/30 – Mixed
A. Scapula Pullup W 15 sec Pause @ top, 2 reps x 3 sets, rest as needed – https://www.youtube.com/watch?v=BjoeLSGvGfA

B.  Banded Resisted Wall Slides @ 1010, 10-12 reps x 3 sets, rest as needed – https://www.youtube.com/watch?v=Ub_WLWzl5EM
C. Bench Press, work to a tough set of 4
D. 5 sets @ 85-90%
30 sec Left Arm DB Hang Clean to OH @ 35/50lbs
30 sec rest
30 sec AirBike
30 sec rest
30 sec Right Arm DB Hang Clean to OH @ 35/50lbs
30 sec rest
30 sec AirBike
30 sec rest
30 sec Box Jump Overs @ 20/24”
30 sec rest

Southwest Active – Aug. 29

Thursday – Deadlift Linear + SL/Pchain work + Erg/Run/Mixed
A. Deadlift @ 11×1, work to a challenging set of 2
B. DB Death March, 20 reps every 2 min x 3 sets
C. Every 2 min x 10 sets
Set 1 – 13-18 cal Row/Ski/AirBike + 10 Jumping Switch Lunges
Set 2 – 13-18 cal Row/Ski/AirBike + 10 Russian KBS @ 16/24kg

SW Active – Aug. 28

Wednesday – Upper EMOM/Non + Upper EMOM/Gym + Sled/SandBag Work + Hold/Gym
A. EMOM x 10 minutes
1st – 10 Alternating See Saw Palms Facing DB Bench Press @ 20×0
2nd – 5-6 Pendlay Rows @ 30×0
B. Teams of 2-3 Water Fall Style

3 rounds for time – Water Fall
15 cal Ski Erg
30 sec HS Hold Against Wall
15 Ring Rows – tough angle
60 sec Front Bridge 
C. 3 sets:
30-40 sec Double KB Front Rack Hold @ tough load/handles touching/elbows by ribs
30-40 sec Front Rack SandBag Hold 
30-40 sec Heavy Farmer Carry Hold
30-40 sec Hollow Hold

SW Active – Aug. 27

Tuesday – Sn tech EMOM + Cj tech EMOM + MAP 60/60 – Mixed
A. Hi-Hang Squat Snatch. Above Knee Hang Squat Snatch. Below Knee Hang Squat Snatch. Snatch Balance. OHS, 1.1.1.1.1 per 90 sec x 7 sets – technical/fast/good sets
B. Paused Squat Clean. Push Jerk. Split Jerk. BTN Split Jerk, 1.1.1.1 per 90 sec x 7 sets – technical/good sets
C.  3 rounds @ 85-90%
1 min AirBike
1 min rest
1 Burpees to 6 “ OH
1 min rest
1 min Ski Erg
1 min rest
1 min Wall Balls @ 15/20lbs to 9/10ft
1 min rest