SW Active – Wk of July. 10

Wk 3/4 – July. 10/2023
Monday
A. Warm-Up/Prep
B. 7 Rounds:
1:45 min Echo Bike @ 5/10
5-6 Back Squats @ 60-70% of 1RM
Notes: – Dont know your 1RM, build off last week slightly, but just think of this as moderate to challenging
C1. Single Leg Alternating Barbell Deadlifts @ 40×1, 10 reps x 3 sets, 1 min – https://www.youtube.com/watch?v=oVg_RqA_g6w

C2.  KBS – overhead, 15 heavy reps x 3 sets, 1 min
D. 5 Rounds For Time:
5 Devils Press @ 25/40lbs/hand
10 cal Echo Bike

Tuesday
A. Close Grip Bench Press, work to a max set of 2
B1. Strict Dip work x 5 sets, rest as needed
B2. Strict Pronated Pullup work x 5 sets, rest as needed
Notes:
*With this progression coach will have you either work on the progression to get your first dip/pullup, which may mean a regression of the movement to something like a push-up/hang, ring row, etc or isometric hold. Or you may be at this level and work on volume of reps OR weighted progression to see a strength increase. 
D. 3 sets:
16 alternating seated Top Down DB Press @ 40×1 –https://www.youtube.com/watch?v=plj13gqNHEw
Rope Climb / Toes to Bar / Kipping Pullup Practice
– 90-120 sec rest – 
E. 100ft Unbroken Farmer Carry @ 24/32kg/hand x 10 sets for time [must set it down every 100ft / and must make 100ft for it to count]

Wednesday
A1. 1 Squat Snatch + 1 Floating Squat Snatch x 5 sets, 10 sec
A2. Sprinter Step-Ups, 6-10/leg x 5 sets, rest as needed b/t legs – 2 min – https://www.youtube.com/watch?v=HCXzDrhuIl4
B1. 2 Touch and Go Power Clean x 5 sets, 10 sec
B2. Walk in Box Jumps, 3 reps onto high box x 5 sets, 2 min – higher box / land as high as possible
C. 5 Rounds For Time:
200m Running
10 Lateral Barbell Burpees
“Deadlifts” [5-4-3-2-1]
– women – start @ 165lbs + 10lbs per round
– men – start @ 245lbs + 10lbs per round

Thursday
A. 30 min – Easy Effort / Consistent / Relaxed
30 cal Bike Erg
30 cal Rowing
30 cal Ski Erg
B. EMOM x 15 minutes:
1st – 50ft L arm OH DB Carry + 50ft R arm OH DB Carry @ tough
2nd – 30-45 sec FLR on Rings
3rd – 30 sec Double Unders

Friday
A. Deadlift @ 11×1, 3 reps x 5 sets, 3 min – all tough
B. Push Press @ 11×1, work to a challenging set of 2
C1. Toes to Bar Work x 3 sets, 30 sec
C2. DB Pendlay Rows @ 20×1, 10 reps x 3 sets, 30 sec
C3. Kipping HSPU work x 3 sets, 90 sec
D. 10 sets:
100m Ski Erg
1 Rope Climb to 15ft
1 min rest

Lori Greig

Going to SWS and working with Sara is one of the best decisions I’ve made. If only I’d made it sooner! I’m grateful for my daughter’s support (@Stephanie Roper) and encouragement to get me there and keep me going. I can’t thank @Sara Corrigal enough for believing in me and making me believe I could do more than I thought.

Personal training is so important to me because Sara is able to plan the workout around my health issues. The changes I feel in my body are amazing but the changes in my attitude are the most important. This is a long term commitment and I appreciate SWS helping me reach my goals!

Going to SWS and doing Sara’s workouts are the highlight of my week. They are always different and include movements I would never think of myself! The atmosphere at SWS and Sara in particular are warm, bright, encouraging, and supportive.

We’ve been going consistently for over a year and I can do things now I could not do a year ago! Sara understands our goals and how to help us achieve them!

SW Active – Wk of July. 3

Wk 2/4 – July. 3/2023
Monday
A. Warm-Up/Prep
B. 5 Rounds:
2:15 min Echo Bike @ 5/10 Effort
7-8 Back Squats @ 60-65% of 1RM
Notes: – Dont know your 1RM, build off last week slightly, but just think of this as moderate to challenging
C. EMOM x 9-12 minutes
1st – 6-8 L Leg Barbell Romanian Deadlift
2nd – 6-8 R Leg Barbell Romanian Deadlift
3rd – 10-15 Russian KBS @ 24-32kg
D. 5 Rounds For Time
10 Wall Balls @ 15/20lbs to 9/10ft
10 DB Power Snatch @ 35/50lbs

Tuesday
A. Close Grip Bench Press, work to a max set of 3
B1. Strict Dip work x 4 sets, rest as needed
B2. Strict Pronated Pullup work x 4 sets, rest as needed
Notes:
*With this progression coach will have you either work on the progression to get your first dip/pullup, which may mean a regression of the movement to something like a push-up/hang, ring row, etc or isometric hold. Or you may be at this level and work on volume of reps OR weighted progression to see a strength increase.
D. 2 sets:
8-12 L arm DB Strict Press @ 11×1
Rope Climb / Toes to Bar / Kipping Pullup Practice
– rest 60-90 sec
8-12 R arm DB Strict Press @ 11×1
Rope Climb / Toes to Bar / Kipping Pullup Practice
– rest 60-90 sec
E1. Weighted Pronated Hang From Pullup Bar, 20-30 sec x 2-3 sets, 30 sec
E2. Standing Ez Curl Barbell Bicep Curls, 10-15 reps x 2-3 sets, 30 sec

Wednesday
A1. 3 Position Hang Squat Snatch (Hi-Hang, Above Knee, Below Knee x 5 sets, 10 sec
A2. Depth Jump to Vertical Jump off Moderate Box, 3 reps x 5 sets, 2 min
B1. 3 Above Knee Hang Power Clean x 5 sets, 10 sec
B2. Walk In Box Jump, 5 reps onto Box x 5 sets, 2 min – moderate box, focus on landing as high as possible
C. 4 Rounds For Time:
250m Rowing
10 Deadlifts @ 85/135lbs
200m Running
8 Hang Power Cleans @ 85/135lbs
50 Double Unders
6 Push Jerks @ 85/135lbs
– 1 min rest –

Thursday
A. 30 min – Easy Effort / Consistent / Relaxed
. 8 mile Echo Bike
400m Ski Erg
30 sec Side Bridge /side
B. EMOM x 15 minutes
1st – 2 Alternating Turkish Get Up @ tough
2nd – 15-30 sec Ring Body Saw
3rd – 30 sec Double Under Practice

Friday
A. Deadlift @ 11×1, 4 reps x 4 sets, 3 min – all tough
B. Push Press @ 11×1, work to a challenging set of 3
C1. Toes to Work x 3 sets, 30 sec
C2. Pendlay Row, 8-10 reps x 3 sets, 30 sec
C3. Kipping HSPU work x 3 sets, 90 sec
D. 5 sets – fast
10 Push-Ups
10 cal Ski Erg
10 Ring Rows
10 cal Ski Erg
2 min rest

SW Active – Wk of June. 26

Wk 1/4 – June. 26/2023
Monday
A. Warm-Up/Prep
B. 3 Rounds:
3 min Echo Bike @ 5/10 Effort
10 Back Squats @ 55-60% of 1RM
Notes: – Dont know your 1RM?, pick a weight that is Moderate for 10 reps, do that weight for 3 rounds
C. 2 sets:
8-10 L Leg DB RDL @ tough/hand – https://www.youtube.com/watch?v=IlOrGu1qzWs

20-30 sec
10-15 heavy Russian KBS @ 24-32kg
60-90 sec
8-10 R Leg DB RDL @ tough/hand
20-30 sec
10-15 heavy Russian KBS @ 24-32kg
60-90 sec
D. For Time:
DB Power Snatch @ 35/50lbs – 10-8-6-4-2
Lateral Burpees over DB – 10-8-6-4-2

Tuesday
A. Close Grip Bench Press, work to a Max Set of 4 – working to a 1RM in 4 weeks
B1. Strict Dip work x 3 sets, rest as needed
B2. Strict Pronated Pullup work x 3 sets, rest as needed
Notes:
*With this progression coach will have you either work on the progression to get your first dip/pullup, which may mean a regression of the movement to something like a push-up/hang, ring row, etc or isometric hold. Or you may be at this level and work on volume of reps OR weighted progression to see a strength increase. 
D. 2 sets:
12-15 L arm DB Strict Press @ 11×1
Rope Climb / Toes to Bar / Kipping Pullup Practice
– rest 60-90 sec
12-15 R arm DB Strict Press @ 11×1
Rope Climb / Toes to Bar / Kipping Pullup Practice
– rest 60-90 sec
E1. Farmer Hold, 30 sec TOUGH x 2-3 sets, 30 sec
E2. Standing Ez Curl Barbell Bicep Curls, 10-15 reps x 2-3 sets, 30 sec

Wednesday
A1. 2 Above Knee Hang Squat Snatch x 5 sets, 10 sec
A2. Vertical Jump, 5-7 explosive reps x 5 sets, 2 min
B1. 1 Squat Clean + 1 Above Knee Hang Squat Clean x 5 sets, 10 sec
B2. Walk In Box Jump, 5 reps onto box 5 sets, 2 min – focus landing as high as possible on Moderate Height
C. 3 Rounds For Time
200m Running
21 Wall Balls @ 15/20lbs to 9/10ft
15 Hang Power Snatch @ 45/65lbs
9 Box Jump Overs @ 20/24”

Thursday
A. 30 min – Easy Effort / Consistent / Relaxed
20 cal Rowing
20 cal Ski Erg
20 cal Bike Erg
1 min Front Bridge
*Pair people up in teams of 2 if needed in regards to total machines, have them waved, and follow each other
B. EMOM x 15 minutes
1st – 20-45 sec FLR on Rings
2nd – 20-45 sec Wall Sit
3rd – 20-45 sec Hollow Hold

Friday
A. Deadlift @ 11×1, 5 reps x 3 sets, 3 min. All tough sets – not touch and go
B. Push Press @ 11×1, work to a challenging set of 4 – will work to a new 1RM in 4 weeks
C1. Toes to Bar Work x 3 sets, 30 sec
C2. Sled Pull with Pulling Rope, 50ft tough x 3 sets, 30 sec
C3. Kipping HSPU work x 3 sets, 90 sec
D. 8-10 sets – fast
125m Rowing
5-10 Push-Ups
30-60 sec rest

SW Active – Wk of June. 19/2023

Wk 4/4 – June. 19/2023
Monday
A. 5 Rounds For Time:
400m Rowing
400m Running
___refer back to time from Wk of Sept. 12/2022
___ Test – full effort / record time / lets go!!
B1. Double Unders, 30-60 sec x 3-5 sets, rest as needed
B2. Ring Complex [5 Toes to Rings + 3 Kipping Pullups  on Rings x 3-5 sets, rest as needed
B3. Handstand Hold Against Wall Practice / Handstand Walk Practice x 3-5 sets rest as needed

Tuesday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 4-4-4, 3 min – building from previous weeks
B. 1 Slow Pull Squat Snatch – accumulate up to 15-20 good quality singles
C. 1 Slow Pull Squat Clean – accumulate up to 15-20 good quality singles
D. 10 Rounds For Time:
25 Double Unders
2 SandBag Clean Over Shoulder @ 100/150lbs

Wednesday
A. Warm-Up/Prep
B. Every 8 min x 4 sets
Set 1 – 60/80 cal Rowing
Set 2 – 60/80 cal Bike Erg
Set 3 – 60/80 cal Ski Erg
Set 4 – 60/80 cal Echo Bike
*Sustainable sets / coach joey will prescribe appropriate sets for you / 
C1. Top of Ring Dip Hold, 20-30 sec x 3-5 sets, rest as needed
C2. Hollow Hold, 20-30 sec x 3-5 sets, rest as needed
C3. Weighted Pronated Hang From Pullup Bar, 20-30 sec x 3-5 sets, rest as needed

Thursday
A. Back Squat, 3-3-3, 3 min – all tough sets
B. 5 Rounds For Time [With Weight Vest]
200m Running
20 Alternating Step-Ups onto 20/24” Box
C. Barbell Hip Thrust, 10 tough reps x 3 sets, rest as needed
D. EMOM x 9 minutes
1st – 20-30 sec L Leg Isometric Split Squat Hold – https://www.youtube.com/watch?v=zzUZOMiE-mg

2nd – 20-30 sec R Leg Isometric Split Squat Hold
3rd – 30-45 sec FLR on Rings

Friday
A. Warm-Up/Prep
B. 3 Rounds For Time:
1,000m Ski Erg
200ft SandBag Carry @ 100/150lbs
3 Rope Climbs to 15ft
C1. Kipping Pullups, 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3-5 sets, rest as needed
C2. Ring Dips, 4-8 tough reps x 3-5 sets, rest as needed

SW Active – Wk of June. 12

Wk 3/4 – June. 12/2023
Monday
A. Warm-Up/Prep
B. 8 Rounds:
250m Rowing
500m Bike Erg / 250m Ski Erg
100m Running
1 min rest
* Rounds 1,2 – Easy
* Round 3,4 – Harder
______
Repeat
B1. Double Unders, 30-60 sec x 3-5 sets, rest as needed
B2. Strict Toes to Bar / Knees to Elbow / Knee Raises / Dip Supported Leg Raises, 3-10 reps x 3-5 sets, rest as needed
B3. Handstand Hold (back or wall facing, 20-60 sec x 3-5 sets, rest as needed

Tuesday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 5-5-5, 3 min b/t
B. 1 Paused Power Snatch every 40 sec x 15 sets – 5 sets Easy / 10 sets @ Moderate – to hard
C. 1 Paused Power Clean every 40 sec x 15 sets – 5 sets Easy / 10 sets @ Moderate – to hard
D. 4 Rounds For Max Reps
2 min [4 Alternating Turkish Get Up @ 25/40lb DB + 5 Double KB Hang Clean to OH @ 20/35/hand + AMRAP Ski Erg in time remaining]
2 min rest

Wednesday
A. Warm-Up/Prep
B. Every 4 min x 8 sets
Set 1 – 30/40 cal Rowing
Set 2 – 30/40 cal Bike Erg
Set 3 – 30/40 cal Ski Erg
Set 4 – 30/40 cal Echo Bike
*Sustainable sets / coach joey will prescribe appropriate sets for you 
C1. Toes to Bar Cluster 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3-5 sets, rest as needed
C2. Kipping HSPU, 1-5 reps x 3-5 sets, rest as needed
C3. Double Unders, 30-60 sec x 3-5 sets, rest as needed

Thursday
A. Back Squat, 4-4-4, 3 min – all tough sets
B. 10 Rounds For Time:
10 alternating step-up onto 20/24” Box
100ft Farmer Carry @ 50/75/hand
C. Barbell Hip Thrust, 10 tough reps x 3 sets rest as needed
D1. L arm DB RDL @ 20×0, 10 reps x 3 sets, 30 sec
D2. R arm DB RDL @ 20×0, 10 reps x 3 sets, 30 sec
D3. Sorenson Hold, 30-60 sec x 3 sets, 30 sec

Friday
A. Warm-Up/Prep
B. 5 Rounds For Time:
400m Rowing
3 Wall Walks
1 Rope Climb to 15ft
C1. Kipping Pullups, 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3-5 sets, rest as needed
C2. Push-Ups on Parallettes with Feet Elevated, AMRAP unbroken x 3-5 sets, rest as needed  – https://www.youtube.com/watch?v=JtBPG6VeJ9Q

C3. Double KB Front Rack Carry, 100ft tough x 3-5 sets, rest as needed

SW Active – Wk of June. 5/2023

Wk 2/4 – June. 5/2023
Monday
A. Warm-Up/Prep
B. 15 Rounds:
100m Running
5 Burpees
8/10 cal Row/Ski or Bike Erg
30-60 sec rest
* Rounds 1,2,3,4 – Easy
* Round 5 – Hard
* Repeat 2 more x

* Scale accordingly for clients
B1. Double Unders, 30-60 sec x 3 sets, rest as needed
B2. Top of Ring Dip Hold/FLR on Rings, AMSAP x 3 sets, rest as needed
B3. Toes to Bar Cluster 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3 sets, rest as needed

Tuesday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 6-6-6, 3 min b/t – no hook / reset b/t every rep
B. 1 Snatch Pull + 1 Below Knee Hang Squat Snatch per min x 10 minutes – 5 min @ light – > increase if feeling good
C. 1 Power Clean + 1 Front Squat Clean + 1 Split Jerk every 1:30 min x 8 sets – 4 sets @ light —>increase if feeling good
D. 3-4 Rounds For Max Reps
2 min [15 Wall Balls @ 15/20lbs to 9/10ft + 10 cal Echo Bike + AMRAP Front Bridge seconds in time remaining]
2 min Rest

Wednesday 
A. Warm-Up/Prep
B. Every 3 min x 12 sets @ 85-90%
Set 1 – 22/30 cal Rowing
Set 2 – 22/30 cal Bike Erg
Set 3 – 22/30 cal Ski Erg
Set 4 – 22/30 cal Echo Bike
*Sustainable sets / coach joey will prescribe appropriate sets for you / 
C1. Farmer Hold with DBs – 30 sec heavy x 3-5 sets, rest a needed
C2. Strict Knees to Elbow , 5-10 reps x 3-5 sets, rest as needed
C3. Kipping Pullup Cluster, 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3-5 sets, rest as needed

Thursday 
A. Back Squat, 5-5-5, 3 min – all tough sets
B. For Time – With Weight Vest if you are crazy
100ft Walking Lunges
200m Running
30 Burpees
200m Running
100ft Walking Lunges
*12 min time cap
C. Barbell Hip Thrust, 10 tough reps x 3 sets, rest as needed – pay attention to foot angle under the hips (should be under bum) and make these tough
D. Lying Leg Curls on Swiss Ball @ 20×0, 12-15 reps x 3 sets, rest as needed

Friday
A. Warm-Up/Prep
B. 10 Rounds For Time:
7/9 cal Ski erg
5 Toes to Bar
3 Box Jump Over 20/24” Box
1 SandBag Clean Over Shoulder @ 100/150lbs
C1. L-Sit from Parallettes / Rings / Pullup Bar, 10 sec x 3-5 sets, rest as needed
C2.Rope Climb, 1-3 reps x 3-5 sets, rest as needed
C3. Wall Walk, 1-5 reps x 3-5 sets, rest as needed

Wk 1/4 -SW Active – Wk of May. 29/2023

Wk 1/4  – May. 29/2023
Monday
A. Warm-Up/Prep
B. 10 Rounds:
200m Running
10 cal Rowing
– 30 sec rest – 
* Rounds 1,2,3 – Easy
* Round 4,5 – Hard
C1. Bent Knee Hang from Pullup Bar with Medball b/t feet, 15-20 sec x 3 sets, rest as needed
C2. Handstand Hold against wall, 30-60 sec x 3 sets, rest as needed
C3. Toes to Bar Cluster 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3 sets, rest as needed

Tuesday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 7-7-7, 3-4 min b/t – no hook / reset every rep
B.  1 Squat Snatch + 1 Snatch Balance per min x 10 minutes – 5 min @ light – > increase if feeling good
C. 1 Squat Clean + 1 Push Jerk + 1 Split Jerk, 1 rep every 1;30 min x 8 sets – 4 sets @ light —>increase if feeling good
D. 5 Rounds For Max Reps
1 min [5 L arm DB Hang Clean to Split Jerk @ 45/65lbs + 2 SandBag Clean Over Shoulder @ 100/150lbs + AMRAP Ski Erg Cals in time remaining]
30 sec rest
1 min [5 R arm DB Hang Clean to Split Jerk @ 45/65lbs + 5 Goblet Squat @ 45/65lbs + AMRAP Ski Erg Cals in time remaining]
30 sec rest

Wednesday
A. Warm-Up/Prep
B. Every 2 min x 16 sets @ 85-90%
Set 1 – 15/20 cal Rowing
Set 2 – 15/20 cal Bike Erg
Set 3 – 15/20 cal Ski Erg
Set 4 – 15/20 cal Echo Bike
*Sustainable sets / coach joey will prescribe appropriate sets for you / 
C1. Ring Tuck Hold, 10-20 sec x 3-5 sets, rest as needed * can scale this how you see from pullup bar, etc – https://www.youtube.com/watch?v=eRxFg4uMeXg

C2. Hollow Hold, 20 sec perfect position x 3-5 sets, as needed
C3. Kipping Pullup Cluster, 2-5 reps / 10 sec rest / 2-5 reps / 10 sec rest / 2-5 reps x 3-5 sets, rest as needed

Thursday 
A. Back Squat, 6-6-6, 3 min – all tough sets
B. 4 Rounds For Max Reps
2 min [200m Running + AMRAP Alternating Step-Ups onto 20/24” Box] *if feeling groovy wear a weight vest*cough rob*
2 min rest
C. Barbell Hip Thrust, 10 tough reps x 3 sets, rest as needed – pay attention to foot angle under the hips (should be under bum) and make these tough
D. Lying Leg Curls on Swiss Ball @ 20×0, 10-12 reps x 3 sets, rest as needed

Friday
A. Warm-Up/Prep
B. For Time:
400m Running
27 KBS @ 35/53lbs
15 Push-Ups
200ft SandBag Carry @ 100/150lbs
400m Running
21 KBS @ 35lbs
12 Push-Ups
200ft SandBag Carry @ 100/150lbs
400m Running
15 KBS @ 35lbs
9 Push-Ups
200ft SandBag Carry @ 100/150lbs
C1. L-Sit from Parallettes / Rings / Pullup Bar, 10 sec x 3-5 sets, rest as needed
C2. Farmer Hold, 20-25 sec heavy x 3-5 sets, rest as needed
C3. Wall Walk, 1-5 reps x 3-5 sets, rest as needed

SW Active – Wk of May. 22

Wk 4/4 – May. 22/2023
Monday
*Open Gym*

Tuesday
A. Deadlift, 3 reps x 5 sets, 3 min – 2 reps @ 11×1 / 1 rep TNG
B. 10 sets:
6 Single Leg Alternating Lateral Jumps – (hard effort)

1 Squat Snatch + 1 OHS
60-90 sec rest
C. For Time:
50 Air Squats
100ft SandBag Carry @ 100/150lbs
30 Air Squats
100ft SandBag Carry @ 100/150lbs
10 Air Squats
100ft SandBag Carry @ 100/150lbs

Wednesday
A. Warm-Up/Prep
B. EMOM x 30 minutes @ high effort
1st – 8/10 cal Rowing
2nd – 8/10 cal Ski Erg
3rd – 8/10 cal Rowing
4th –  15 Russian KBS @ 16/24kg
5th –  50 Single Unders
* Wave all concept 2 machines with a partner or partners (up to 3 people)
C. 12-15 min @ Moderate
200-400m Easy Running
30-60 sec FLR on Rings

Thursday
A. Warm-Up/Prep
B. 1-2km Running
(1km Running – is to town tire parking lot and back to sws)
(2km running is the entire circle around by /past John deere/southwest chev/around by subway/back to sws)

C. 3 Rounds For Max Reps
3 min [10 Burpees over 20” Box + 10 Alternating DB Power Snatch @ 35/50lbs + AMRAP DU’s in time remaining]
2 min Rest
D1. Pendlay Rows @ 20×1, 7-8 reps x 3-5 sets, 1 min
D2. Flat DB Bench Press, 8-10 tough reps x 3-5 sets 1 min

Friday
A. Front Squat, 3 reps x 5 sets, 3 min – 2 reps @ 40×1, 1 rep @ 20×1
B. 10 sets:
4 Pogo Burpees

1 Power Clean + 1 Hang Squat Clean – building in weight
60-90 sec rest
C1. Weighted Single Leg Glute Bridge, 10 reps per leg x 5 sets, rest as needed b/t legs
C2. Sled Push, 100ft tough x 5 sets, rest as needed

SW Active – Wk of May. 15

Wk 3/4 – May. 15/2023
Monday
A. Warm-Up/Prep
B. 3-4 Rounds of:
400m Rowing/Ski Erg
200-400m Running
C1. Push Press @ 10×1, 6 touch and go reps x 3 sets, rest as needed
C2. Double KB Gorilla Rows @ 20×0, 10-16 alternating reps x 3 sets, rest as needed – https://www.youtube.com/watch?v=Ln1j7lm6SrE

D. Skills, EMOM x 12-16 minutes
1st – 20-30 sec Toes to Bar/Tes to Rings / Progressions
2nd – 20-30 sec Double Unders
3rd – 8-10 L arm DB Row
4th – 8-10 R arm DB Row

Tuesday
A. Deadlift, 4 reps x 4 sets, 3 min – 2 reps @ 11×1 / 2 rep @ touch and go – tough sets
B. Every 1:30 min x 10 sets
5 Box Jump onto 20/24” Box + 1 Squat Snatch – building in load
C. 3 sets:
100m Running
10 Burpees
100ft Walking Lunges
100ft SandBag Carry @ 100lbs
2 min rest

Wednesday
A. Warm-Up/Prep
B. EMOM x 30 minutes @ high effort
1st – 7/9 cal Echo Bike
2nd – 5 Wall Balls @ 15/20lbs to 9ft + 5 L arm Hang KB Snatch @ 35/53lbs
3rd – 8/10 cal Bike Erg
4th – 5 Wall Balls @ 15/20lbs to 9ft + 5 R arm Hang KB Snatch @ 35/53lbs
5th –  8/10 cal Ski Erg
6th – 3-5 Tire Flips
C. 3 Rounds @ Moderate
500m Rowing
100m unbroken Farmer Carry @ 35/50lbs

Thursday
A. Warm-Up/Prep
B. 3-4 Rounds of:
200–400m Running
12-16 Alternating Step-Ups onto 20/24” Box
C. 3 Rounds For Time:
10 Alternating DB Power Snatch @ 35/50lbs
10 Kipping Pullups
D. 3 sets:
10 Pendlay Rows @ 20×1
10-15 Push-Ups
2 min rest

Friday
A. Front Squat, 4 reps x 4 sets, 3 min – 2 reps @ 40×1 / 2 reps @ 20×1
B. Every 1:30 min x 10 sets
5 Bar Facing Burpees + 1 Squat Clean – building in weight
C1. Barbell Hip Thrust, 10 tough reps x 3 sets, 30-60 sec
C2. Double KB Front Rack Carry, 100ft tough x 3 sets, 90-120 sec
D. Sled Push, 100ft tough every 2 min x 5 sets