Southwest Strength

Wk 4/4 – Feb. 26/2024
Monday
A. Every 2 min x 10 sets – fast / consistent
8/10 cal Rowing/Ski/Bike Erg + 2 Above Knee Hang Squat Snatch – building
B. EMOM x 10 minutes @ high effort
1st – 20 sec Toes to Bar
2nd – 5 Push Jerks – start @ moderate + 0-10lbs per set – from the floor
C. Close Grip Bench Press @ 20×1, 6-8 tough reps x 5 sets, 2-3 min
D. Pendlay Row @ 11×0, 8-10 tough reps x 3 sets, 2-3 min 

Tuesday
A. EMOM x 10 minutes
1st – 6-9 L arm OH DB Walking Lunge @ Moderate / Tough
2nd – 6-9 R arm OH DB Walking Lunge @ Moderate / Tough
B. Double Overhand No Hook Grip Deadlift @ 11×1, 1 rep every 45 sec x 15 reps @ 70-80% of 1RM – add if feeling easy
C. 5 Rounds For Time:
10 L arm DB Hang Clean to OH @ 35/50lbs
8/10 cal Echo Bike
10 R arm DB Hang Clean to OH @ 35/50lbs
8/10 cal Echo Bike
*20 min Time Cap

Wednesday
A. Every 3 min x 5 sets – fast
250m Row or Ski / 500m Bike Erg + 2 Wall Walks + 2 Squat Cleans – singles – start @ Moderate + 0-10lbs per set 
B1. 1 Hi-Hang Squat Snatch + 2 Snatch Balance x 7 sets, rest as needed
B2. L-Sit Progression, 10-15 sec x 7 sets, rest as needed
C. EMOM x 12 minutes
1st – 30-45 sec heavy SandBag Hold
2nd – 30-45 sec FLR on Rings
3rd – 30-45 sec Anchored Reverse Crunches

Thursday
A1. 25ft Sled Pull with pulling Rope x 10 sets, rest as needed
A2. Strict Press @ 11×1, 2-3 tough reps x 10 sets, rest as needed – from a rack
B. 10 Rounds For Time:
15/20 cal Rowing
10 x 50ft Shuttle Run

Friday
A. Warm-Up/Prep
B. 24.1 – will provide more detail once its announced on thursday!
C. Single Leg Cross Under Banded Lunge, 12-15/leg x 3 sets, rest as needed
D. 2-4 Alternating Touch and Go SandBag Skill work x 5 sets, rest as needed

Wk 3/4 – Feb. 19/2024
Monday – Open Gym
A. 2-3 Rounds – Easy
1,000m Bike Erg
100ft Walking Lunges – no load
B. Double Overhand No Hook Grip Deadlift @ 11×1, 3 reps per min x 6 minutes – all @ 65-80% of 1RM
C. 5 sets @ high effort
10 cal Rowing
10 KBS @ 35/53lbs – overhead
10 Wall Balls @ 15/20lbs to 10/10ft
10 Burpees – no jump @ top
2 min rest
*mix and match work order per set

Tuesday
A. 2 Above Knee Hang Squat Snatch every 60-90 sec x 10 sets
B. 5 sets – fast
10 cal Rowing/Ski Erg
10 V-Ups
10 Push Jerks @ 75/115lbs
1 min rest
C. Close Grip Bench Press @ 20×1, 6 tough reps x 5 sets, 2-3 min
D. Pendlay Rows @ 40×1, 4 reps per min x 6 minutes

Wednesday
A1. Sled Pull with Pulling Rope, 25ft tough x 6 sets, rest as needed – heavier than previous weeks 
A2. Strict Press @ 11×1, 3-4 reps x 6 sets, rest as needed
B. 10 Rounds For Time:
10 cal Bike/Row
10 Alternating Step-Up onto 20/24” Box
100ft SandBag Carry @ 100/150lbs

Thursday
A. 1 Above Knee Hang Squat Clean + 1 Split Jerk every 60-90 sec x 10 sets – building
B. EMOM x 10 minutes @ high effort
1st – 2 Above Knee Hang Squat Snatch + 2 OHS @ tough
2nd – 5-10 Kipping Pull-Ups (negatives/hollow arch swings, etc)
C. EMOM x 10 minutes
1st – 10-15 sec L-Sit Progression 
2nd – 10 tough DB RDL @ 20×0
D. GHD Sit-Up, 5-10 reps x 3 sets, rest as needed or Anchored Reverse Crunch, 15-20 reps x 3 sets, rest as needed

Friday
A. Warm-Up/Prep
B. 18.1 – 20 min AMRAP
8 Toes to Bar
10 Hang DB Power Clean to OH @ 35/50lbs (5/arm)
12/14 cal Rowing
C. RNT DB Reverse Lunge, 10/leg x 3 sets, rest as needed
D. Russian KBS, 10 tough reps x 5 sets, 1 min – go heavier than you have!

Wk 2/4 – Feb. 12/2024
Monday
A. 1 Squat Snatch + 1 Above Knee Hang Squat Snatch every 60-90 sec x 8 sets – Building
B. 5 sets – fast
8/10 cal Bike/Row/Ski
5 Toes to Bar
5 Push Jerks @ Moderate / from the ground , clean the bar
1 min rest
C. Close Grip Bench Press @ 20×1, 7-9 tough reps x 4 sets, 2-3 min
D. Pendlay Rows @ 40×1, 5 tough reps every 60 sec x 7 sets

Tuesday
A. Barbell Split Squat @ 20×1, 5-7 tough reps / leg x 3 sets, 1 min b/t legs – from a rack – building from last week
B. Double Overhand No Hook Grip Deadlift @ 11×1 ,1 rep @ 65-75% every 30 sec x 5 minutes – start a little heavier than last week / add IF feeling good
C. 3 sets @ high effort
5 Burpees onto 20/24” Box
7 L arm Hang DB Power Snatch @ 35/50lbs
5 Burpees onto 20/24” Box
7 R arm Hang DB Power Snatch @ 35/50lbs
1 min rest
*opportunity to work on efficiency on both movements
D. 3 sets @ high effort
15/20 cal Echo Bike
25 Wall Balls @ 15/20lbs to 9/10ft
1 min rest

Wednesday
A. 1 Power Clean + 1 Below Knee Hang Power Clean + 1 Split Jerk every 60-120 sec x 7 sets – building / tough
B. 5 sets – fast
8/10 cal Bike/Row/Ski
5 Kipping Pull-Ups
5 Overhead Squats @ Moderate / from the ground , goal is to squat snatch your first rep
1 min rest
C. L-Sit from Rings/Dip Bar /Boxes, 10-15 sec per min x 5 minutes – like last week practice!
D1. Top of Ring Dip Hold, 20-30 or FLR on Rings, 30-45 sec x 4 sets, 30-60 sec
D2. Anchored Reverse Crunches, 10-15 reps – controlled Ecc x 4 sets, 60-90 sec

Thursday
A1. Sled Pull with Pulling Rope, 50ft tough x 5 sets, rest as needed
A2. Barbell Strict Press @ 11×1, 4-5 tough reps x 5 sets, rest as needed – from a rack
B. 5 Rounds For Time:
20/25 cal Row or Bike Erg
10 x 50ft Shuttle Running
1 min Rest
C. Extra Work if time – Ez Curl or Barbell Bicep Curls, 10-15 reps x 3-5 sets rest as needed

Friday
A. Warm-Up/Prep
B. Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches @ 35/50lbs
15 box jump-overs @ 20/24” Box
*CF Open Workout 22.1
C. RNT Goblet Split Squat, 8-12/leg x 3 sets rest as needed – https://www.youtube.com/watch?v=aeEJVJrPLeo
D. GHD Hip Ext, 8-2 reps x 3 sets, rest as needed
*add weight to Hip Ext if easy

Wk 1/4 – Feb. 5/2024
Monday
A. Squat Snatch Cluster 1.1.1 every 1:30-2 min x 7 sets – building
B. EMOM x 10 minutes – fast
1st – 3-6 Toes to Bar + 5 Push Jerks @ Moderate
2nd – 3-6 HSPU/Push-Ups + 5 Touch and Go Power Cleans @ Moderate (same load as PJs)
C. Close Grip Bench Press @ 20×1, 8-10 tough reps x 3 sets, 2-3 min
D. Pendlay Rows @ 40×1, 5 tough reps every 1:30 min x 7 sets

Tuesday
A. Barbell Split Squats @ 20×1, 7-8 tough reps/leg x 3 sets, 1 min b/t legs
B. Double Overhand No Hook Grip Deadlift @ 11×1, 1 rep every 30 sec x 5 minutes – start @ 60-65% , if feeling good, go up 10-20lbs
C. 3 sets @ high effort
10/15 cal Echo Bike
15 KBS @ 35/53lbs
1 min rest
D. 3 sets @ high effort
15/20 cal Bike Erg
20 Jumping Switch Lunges
1 min rest

Wednesday
A. 1 Clean Pull + 1 Hang Squat Clean + 1 Split Jerk every 1:30-2 min x 7 sets – building to a tough set
B. Every 2 min x 5 sets – fast
5/7 cal Ski Erg + 3/5 Strict Pronated Pull-Ups + 5 Overhead Squats @ 65/95lbs
C. L-Sit from Rings/ Dip Bar / Boxes, 10-15 sec per min x 5 minutes
D1. Top of Ring Dip Hold 20-30 sec or FLR on Rings, 30-45 sec x 3 sets, 30-60 sec
D2. Anchored Reverse Crunches, 10-15 reps – controlled Ecc x 3 sets, 60-90 sec

Thursday
A1. Sled Pull with Pulling Rope, 50ft tough x 5 sets, rest as needed
A2. Barbell Strict Press @ 11×1, 6 tough reps x 5 sets, rest as needed – from a rack
B. 10 Rounds For Total Work Time
8/10 cal Row / Ski or Bike Erg
6 Burpees – no jump @ tp
4 x 50ft Shuttle Run
1 min Rest

Friday
A. Warm-Up/Prep (spend a good 10 min with prep here)
B. For Time:
60 cal Rowing
50 Toes to Bar
40 Wall Balls @ 15/20lbs to 9/10ft
30 Power Cleans @ 95/135lbs
20 Kipping Pull-Ups
*25 min Time Cap
C. DB Cross Under Step Down off Appropriate Box @ 40×1, 6-8 reps per leg x 3 sets, rest as needed
D. GHD Hip Extension, 8-12 reps x 3 sets, rest as needed

Introduction:

Macronutrients are essential components of our diet that provide the energy needed for various bodily functions. Comprising three main categories – carbohydrates, proteins, and fats – understanding these macronutrients is crucial for maintaining a balanced and healthy lifestyle.

1. Carbohydrates:

Carbohydrates are the body’s primary source of energy. They are classified into two types: simple carbohydrates (sugars) and complex carbohydrates (starches and fibers). Simple carbohydrates, found in fruits and sweets, provide quick energy, while complex carbohydrates, present in whole grains and vegetables, offer sustained energy. Despite some misconceptions, carbs are vital for overall health and should be included in a well-rounded diet.

2. Proteins:

Proteins are the building blocks of life, playing a crucial role in the growth, repair, and maintenance of tissues. Composed of amino acids, proteins can be sourced from both animal and plant-based foods. Animal products like meat, eggs, and dairy are complete proteins, containing all essential amino acids, while plant-based sources such as beans, nuts, and grains can be combined to achieve a complete amino acid profile. Including a variety of protein sources ensures a well-rounded intake of essential nutrients.

3. Fats:

They provide a concentrated source of energy, support cell structure, and aid in the absorption of fat-soluble vitamins (A, D, E, and K). There are different types of fats: saturated fats (found in animal proteins and plant oils), unsaturated fats (found in nuts, seeds, and oils), and trans fats (artificially created and best avoided). Opting for healthier fats, such as those found in avocados and olive oil, contributes to heart health and overall well-being.

Balancing Macronutrients:

Achieving a balanced diet involves consuming an appropriate ratio of carbohydrates, proteins, and fats. The specific requirements vary based on factors like age, sex, activity level, and overall health goals.

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Wk 4/4 – Jan. 29/2024
Monday
A. Overhead Squat, 2 reps x 3 sets, rest as needed – from a rack
B. 1 Snatch Pull + 1 Above Knee Hang Squat Snatch per min x 10 minutes – all good technical sets / coach will RX appropriate drills / reps, etc
C. Deadlift @ 11×1, 2 tough reps x 3 sets, rest as needed – calling out Anna Yeomans to hit 225 this week.
D. 10 min – Hard Work
80/100 cal Rowing
35 Burpees onto 20/24” Box
AMRAP Rowing in time remaining
E. Goblet Split Squat, 4-6 reps per leg x 2-3 sets, rest as needed

Tuesday
A. 2-5 Toes to Bar every 30 sec x 5 minutes or Drills Coach Rx’s
B. Pressing Skill Options:
3-8 Kipping HSPU per min x 5 minutes
Or
1-4 Wall Walks per min x 5 minutes
Or
20 sec Push-Up Work per min x 5 minutes
*try similar or add a rep or something a bit harder of a progression to what you did last week!
C1. 2 unbroken Rope Climbs x 5 sets, 30-60 sec *1 rope climb, control down, toe tap without letting go, back up!
C2. DB Push Press @ 40×0, 5-7 tough reps x 5 sets, 90 sec
D. EMOM x 20 minutes @ high effort
1st – 3/5 cal Ski Erg + 4 Hang Power Clean @ 95/135lbs
2nd – 8-10 Burpees – no Jump @ top
3rd – 3/5 cal Ski Erg + 6 KBS @ 16/24kg – overhead
4th – 8-10 Burpees – no jump @ top

Wednesday
A. Warm-Up/Prep
B. Re-Test from Wk of Dec. 4
2 Rounds For Time – teams of 2
100 cal Rowing
100 cal Ski Erg
100 Alternating Step-Ups onto 20/24” Box
teams of 2 / work / rest as needed
*30 min time Cap
C1. L-Sit From Top of Parallettes or Boxes, 10-15 sec x 5 sets, rest as needed
C2. Double KB Front Rack or SandBag Hold, 30-45 sec x 5 sets, rest as needed

Thursday
A. Split Jerk EMOM x 15 minutes: [From A Rack]
5 min: 3 reps @ Ez->Moderate
5 min: 2 reps @ Moderate—>Hard
5 min: 1 rep @ Hard
C. Front Rack Barbell Hold, 5 sec @ very tough per min x 10 minutes
D. 10 min – Hard Work
10 DB Step-Over 20/24” Box @ 20/35/hand
10 cal Row/Ski or Bike Erg
E. FLR on Rings, accumulate 5 min – break / rest as desired

Friday
A. Warm-Up/Prep
B. 20 min AMRAP – Cindy
5 Pull-Ups – kip
10 Push-Ups
15 Air Squats
*in order to RX this , the push-up standard must be kept pretty strict and legit!!
*scaling will be provided
C. EMOM x 20 minutes
1st – 6-8 L arm DB Row @ 20×0
2nd – 10-15 V-Ups
3rd – 6-8 R arm DB Row @ 20×0
4th – 2-4 Wall Walks

Wk 3/4 – Jan. 22/2024
Monday
A. Overhead Squat, 3 reps x 3 sets, rest as needed – from a rack
B. 1 Above Knee Hang Squat Snatch + 1 OHS, 40 sec x 15 sets – start light and add as you go!!
C. Deadlift @ 11×1, 3 tough reps x 3 sets, rest as needed – build from last week
D. 10 min – Hard Work
Burpees onto 20/24” Box – 5,5,5, etc
Left Arm DB Hang Clean to OH @ 35/50lbs – 2,4,6, etc
Burpees onto 20/24” Box – 5,5,5, etc
Right Arm DB Hang Clean to OH @ 35/50lbs – 2,4,6, etc
E. Goblet Split Squat, 5-7 reps per leg x 2-3 sets, rest as needed

Tuesday
A. 2-3 Toes to Bar every 30 sec x 5 minutes or Drills Coach Rx’s
B. Pressing Skill Options:
3-8 Kipping HSPU per min x 5 minutes
Or
1-4 Wall Walks per min x 5 minutes
Or
20 sec Push-Up Work per min x 5 minutes
C1. Rope Climbs, 1-3 reps x 5 sets, 30-60 sec
C2. Seated Top Down Press @ 10×1, 10-12 alternating tough reps x 5 sets, 90 sec
D. EMOM x 10 minutes @ high effort
3/5 cal Ski Erg + 2-3 Burpee Kipping Pull-UP
(Into….)
EMOM x 10 minutes @ high effort
3/5 cal Ski Erg + 2-3 Devils Press @ 35/50/hand

Wednesday
A. Warm-Up/Prep
B. Teams of 2:
3 Rounds For Max Reps
6 min AMRAP:
1,000m Row / 2,000m Bike Erg – P1 / P2 @ same
AMRAP Wall Balls @ 15/20lbs to 9/10ft in time remaining
3 min Rest
* Both team members complexed prescribed erg at same / both team members SHARE wall balls /1 person wall ball / 1person rest
C. EMOM x 10 minutes
1st – 20-45 sec Pronated Hang From Pullup Bar
2nd – 20-45 sec heavy SandBag Hold – ladies there is 125lber now 😉

Thursday
A. 1 Squat Clean + 1 Split Jerk per min x 15 minutes – Moderate —-> challenging, add as you go!
*first clients learning skill – add in more clean / jerk or add an extra fsq -coaches call!~
C1. Front Rack Barbell Hold, 5 sec @ very tough x 6 sets, rest as needed
C2. DB Walking Lunge, 10 tough reps x 6 sets, rest as needed – suitcase hold per hand
D. 3 Rounds:
10-12 tough KBS – overhead
30 sec Sorenson Hold on GHD or 30 sec Glute Bridge Hold (can add weight)
2 min rest

Friday.
A. 5 Rounds For Time:
500m Rowing
15 tough Ring Rows
10 Close Grip Bench Press @ 65/95lbs
B1. Single Arm DB Row @ 20×1, 8-10 /arm x 3 sets, 30-60 sec b/t arms
B2. FLR on Rings, 30-90 sec x 3 sets, 90 sec
C1. Seated DB Hammer Curls @ 20×0, 8-12 reps x 3 sets, 1 min
C2. Dual DB Skull Crushers @ 20×0, 10-12 reps x 3 sets, 1 min

In the journey towards optimal health. Having a coach by your side can be a game-changer. A coach serves as your guiding light, offering support, expertise, and motivation to help you reach your fitness goals.

8 Reasons why you need a coach!

1. Personalized Guidance:

  A coach tailors workouts and nutrition plans specifically to your body, goals, and lifestyle. This personalized approach ensures that you’re not following a one-size-fits-all program but rather one that aligns with your unique needs.

2. Accountability:

  A coach provides the necessary accountability to keep you on track. Knowing that someone is monitoring your progress and cheering you on can be a powerful motivator, making it less likely for you to skip workouts or deviate from your nutrition plan.

3. Expert Knowledge:

  In the ever-evolving world of fitness, having a coach means tapping into a wealth of knowledge. Coaches stay updated on the latest research, trends, and techniques, ensuring that your fitness regimen is based on sound principles for optimal results.

4. Effective Goal Setting:

  Coaches help you set realistic and achievable goals. Whether you aim for weight loss, improved health, or increased strength, a coach breaks down your objectives into manageable steps, making the overall journey less overwhelming.

5. Form and Technique Correction:

  Proper form is crucial to prevent injuries and maximize the effectiveness of your workouts. A coach provides real-time feedback on your form, helping you perform exercises correctly and safely.

6. Adjustments During Plateaus:

  Plateaus are inevitable in any fitness journey. A coach helps you navigate through these challenging times by adjusting your program, introducing variety, and providing the encouragement needed to push through.

7. Mind-Body Connection:

  Health is not just physical; it’s also about mental well-being. A coach can guide you in developing a positive mindset, fostering a strong mind-body connection that contributes to overall wellness.

8. Nutritional Guidance:

  Weight loss and strength training are heavily influenced by nutrition. A coach educates you on proper dietary choices, helping you make sustainable changes that complement your fitness goals.

In conclusion, having a coach in fitness is an investment in your well-being. It’s a partnership that goes beyond just lifting weights or shedding pounds—it’s about empowering you with the knowledge, support, and motivation to achieve lasting health and fitness success.

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Wk 2/4 – Jan.15/2024
Monday
A. Overhead Squat, 4 reps x 3 sets, rest as needed – from a rack
B. 1 Below Knee Hang Snatch High Pull + 1 Below Knee Hang Squat Snatch every 40 sec x 15 sets – start light and add as you go!
C. Deadlift @ 11×1, 4 reps x 3 sets, rest as needed – 3 tough sets /build from last week
D. 10 min – Hard Work
10 Box Jumps onto 20/24” Box – Step Down
10 KBS @ 16/24kg
10 Wall Balls @ 14/20lbs to 9/10ft
E. DB Split Squat, 5-7 reps per leg x 2-3 sets, rest as needed

Tuesday
A. 3 sets – Skill Pace
3-5 Toes to Bar
20-30 sec Double Unders (or RX reps from coach)
3-5 Kipping Pull-Ups
1-4 Wall Walks
1-2 min Rest
B1. Rope Climbs, 1-3 reps x 4 sets, 30-60 sec
B2. Seated DB Z Press @ 11×1, 8 tough reps x 4 sets, 60-90 sec – https://www.youtube.com/watch?v=k_kXBEjURUA

C. EMOM x 20 minutes @ high effort
1st –  6-8 Push-Ups + 5 Russian KBS @ 24-32kg
2nd – 8/10 cal Ski Erg
3rd – 2-5 Strict Pronated Pull-Ups + 5 Russian KBS @ 24-32kg
4th – 8/10 cal Ski Erg
D. Flat DB Bench Press, 15-20 tough reps x 2 sets, 2-3 min

Wednesday
A. Warm-Up/Prep
B. Teams of 2:
5 Rounds For Max Burpee Box Jump Overs
4 min AMRAP:
P1 – 500m Row/Ski or 1,000m Bike Erg – P2 – 500m Row/Ski or 1,000m Bike Erg
AMRAP Burpee Box Jump Overs in time remaining
2 min rest
*so both partners are either rowing, skiing or biking at the same time/ BOTH partners must have completed their rx distance on the ERGs before moving to burpees/ BOTH share the burpee box jump overs / 1 person works/1 person rests on the burpee box jump overs
C. EMOM x 10 minutes:
1st – 45 sec Ez Echo Bike /Erg
2nd – 20-45 sec Pronated Hang From Pullup Bar

Thursday
A. 1 Paused Squat Clean + 1 Split Jerk per min x 15 minutes – Moderate —->challenging as you go through the EMOM 
*for clients learning skill – add in more clean / jerk or add an extra fsq for more volume of practice -coaches call!~
C1. Front Rack Barbell Hold, 10 sec very tough x 5 sets, rest as needed – tough load / same idea as last week , maybe heavier 😉 
C2. Sled Push, 50ft GRIND / Tough x 5 sets, 2-3 min
D. EMOM x 10 minutes
1st – 6 Double Hang KB Clean to OH @ tough/hand
2nd – 20-45 sec FLR on Rings

Friday.
A. 3-5 Burpee Kipping Pull-Ups per min x 5 minutes
B. EMOM until failure:
1st – 1 Wall Walk
2nd – 2 Wall Walk
3rd – 3 Wall Walk
…etc
Option for B IF you cant RX Wall Walks to the standard
*EMOM Unbroken FLR on Rings until failure:
1st – 10 sec FLR on Rings
2nd – 15 sec FLR on Rings
3rd – 20 sec FLR on Rings
… etc
*if you get to 60 sec unbroken text me (Nathan) ill give you 10$
C. Pendlay Row @ 11×0, 3 tough reps every 45 sec x 10 sets
D. 10 min – Hard Work
10 x 25ft Shuttle Running
50ft Walking Lunge
15 Anchored Sit-Ups

Wk 1/4 – Jan. 8/2024
Monday
A. Overhead Squat, 5 reps x 3 sets, rest as needed
B. 2 Below Knee Hang Squat Snatch per min x 10 minutes – start light and add as you go!!
C. Deadlift @ 11×1, 5 reps x 3 sets, rest as needed – 3 tough sets / know that every monday you will build weekly – have a goal of adding per set – and leaving a bit in the tank for next week on the last set!
D. 5 Rounds For Max Ski Erg Cals
2 min [6 Devils Press @ 35/50/hand + AMRAP Ski Erg Cals in time remaining]
– No Rest –
E. DB Split Squat, 6-8 reps per leg x 2-3 sets, rest as needed

Tuesday
A1. Hollow Arch Swings, 10-15 reps unbroken x 2 sets, 15-30 sec
A2. Toes to Bar, 3-10 reps x 2 sets, 15-30 sec
A3. Double Unders, 1 min x 2 sets, 30-90 sec – the year of the DU??
B1. Rope Climbs, 1-3 reps x 3 sets, 30-60 sec
B2. Double KB Push Press @ 21×1, 8-10 reps x 3 sets, 60-90 sec
C. EMOM x 20 minutes @ high effort
1st – 3-5 Kipping HSPU + 1-3 SandBag Clean Over Left Shoulder
2nd – 8/10 cal Echo Bike
3rd – 4-6 Kipping Pull-Ups + 1-3 SandBag Clean Over Right Shoulder
4th – 8/10 cal Echo Bike
D. Flat DB Bench Press, 16-20 tough reps x 2 sets, 2-3 min – make it super hard

Wednesday
A. Warm-Up/Prep
B. 2 Rounds For Time – Teams of 2
75 Box Jumps onto 20/24” Box – Step Down
75 KBS @ 16/24kg
75 Burpees – no jump @ top
75 Air Squats
*partners work in a 1 min on / 1 min off interval – MUST switch every min*
C. 10 min Bike Erg / Row
4 min – Very Easy
1 min – Harder

Thursday
A. 1 Paused Squat Clean every 40 sec x 20 reps – 10 sets – Light – > Moderate / 10 sets @ Moderate – > Challenging
B. Back Squat, work to a challenging set of 5 – look to build upon this in the coming Wks!
C1. Front Rack Barbell Hold, 10 sec very tough x 5 sets, rest as needed – tough load – same thing, look to build on this for 5-10 sec per week for 4 weeks
C2. Sled Push, 100ft GRIND / Tough x 5 sets, 2-3 min
D. Double Hang KB Power Clean to OH, 10 reps @ tough unbroken every 2 min x 3 sets
E. Sorenson Hold on GHD, AMSAP x 1 set – hips slightly off the pad – maintain Horizontal position / if swayed from that, set is terminated

Friday
A. 1 Burpee Kipping Pull-Up every 15 sec x 20 reps
B. 10 Double Unders + 1 Wall Walk every 30 sec x 10 reps
C. 4 x 25ft Shuttle Run + 2 Rope Climbs to 12ft Every 90 sec x 5 sets
D. Pendlay Row @ 11×0, 5 reps tough every 1:30 min x 7 sets
E. Strict Ring Dips, 5 tough reps every 1:30 min x 7 sets – can be weighted if able or banded / can also prescribe push-ups here
F. Supinated Ring Row , 20 tough reps unbroken x 2-3 sets, 2-3 min – tough
G. Seated DB Lateral Raises, 10-12 reps x 2-3 sets, 2-3 min