Southwest Strength

Wk 3/4 – SW Active – Nov. 24/2025
Monday
A. 1 Squat Snatch x 9 sets, rest as needed – start @ light + 0-5/10lbs per set
B. EMOM x 15 Minutes – High Effort
1st – 6-10 Kipping Pull-Up
2nd – 10 Alternating DB Power Snatch @ 35/50lbs
3rd – 8-12 cal Ski Erg / Rower
(Into…)
EMOM x 15 Minutes – High Effort
1st – AMRAP unbroken Ring Push-Ups
2nd – 3-6 SandBag Clean Over Shoulder @ 100/150lbs
3rd – 8-12 cal Ski Erg / Rower

Tuesday – Open Gym
A. Warm-Up/Prep
B. 5 Rounds – Easy / Smooth / Relaxed
3 min [300m Ski Erg + 200ft Shuttle Running + AMRAP Easy Echo Bike in time remaining]
+
Rest as needed
+
4 Rounds – High Effort
3 min [15/20 cal Rowing + AMRAP Bike Erg in time remaining]
3 min Rest

Wednesday
A. Back Squat, work to a tough set of 2
B. For Time – Teams of 2 [1 Person Work / 1 Person Rest]
Ski Erg Cals – 40-30-20-10
Deadlifts @ 155/225lbs – 12-10-8-6-4
(Into….)
Bar Facing Burpees – 40-30-20-10
Farmer Carry @ 50/75lbs/hand – 200ft-200ft-200ft-200ft-200ft
(Into…)
Rowing Cals – 40-30-20-10
Wall Balls @ 15/20lbs to 9/10ft – 20-20-20-20-20
*30 min time CAP

Thursday
A. 1 Hang Squat Clean + 1 Split Jerk, work to a challenging set
B. EMOM x 30 minutes – fast / high effort / consistent
1st – AMSAP top of Ring Dip Hold [30 sec CAP]
2nd – 5/7 cal Echo Bike – very fast
3rd – 10 Body Weight Inverted Rows
4th – 5/7 cal Echo Bike – very fast
5th – 10-15 Toes Through Rings
6th – 5/7 cal Echo Bike – very fast

Friday
A. Double OH No Hook Grip Deadlift @ 11×1, 3 reps x 4 sets, 3 min – tough load / no hook
B. CGBP @ 40×0, 4-4-3-3-2-2, 2-3 min @ tempo, 4 sec down, fast up, no pause
C. 5 sets
20-30 sec Weighted Pronated Hang From Pull-Up Bar [vest, medball, db, etc]
(Into..)
50ft tough Sled Pull with Pulling Rope / hand over hand
2-3 min Rest
D. 3 sets:
12-15 seated barbell press @ 10×0 – honour the NO pause @ top
1 min Rest
12-15 tough Ez Curl BB Bicep Curls @ 10×0
1 min Rest

Wk 2/4 – SW Active – Nov. 17/2025
Monday
A. 2 Floating Squat Snatch x 6 sets, rest as needed – start @ light + 0-10lbs per set
B. Prep/Set-Up
C. EMOM x 5 Minutes – fast
3 Pull-ups + 5 Push-Ups + 7 Air Squats
(Into…)
EMOM x 5 Minutes – fast
8/10 cal Concept 2 Erg
(Into…)
EMOM x 5 Minutes – fast
5 Deadlifts @ 95/135lbs + 5 Lateral Barbell Burpees
(Into..)
EMOM x 5 Minutes – fast
8/10 cal Concept 2 Erg
(into…)
EMOM x 5 Minutes – fast
3 Pull-ups + 5 Push-Ups + 7 Air Squats
D. 5 min AMRAP
MAX unbroken FLR on Rings – time
*record your best unbroken set of FLR on Rings in 5 min

Tuesday
A. 10 Rounds:
5 min [20/30 cal Bike Erg + 10 Alternating Step-Up onto 20/24” Box + AMRAP Air Runner, Echo Bike, Row, Ski]
* Rounds 1,2,3,4 – Easy Effort
* Round 5 – Harder Effort
* Repeat same format 6—>10

Wednesday
A. Back Squat, work to a tough set of 3
B. For Time – Teams of 2 [1 Person Work / 1 Person Rest]
21-15-9
Deadlifts @ 125/185lbs
Echo Bike Cals
(Into….)
21-15-9
Toes to Bar
Ski Erg Cals
(Into..)
21-15-9
Front Squats @ 95/135lbs
Echo Bike Cals
(Into…)
21-15-9
Push-Ups
Ski Erg Cals
* 30 min Time Cap*

Thursday
A. 1 Hang Power Clean + 1 Hang Squat Clean + 1 Split Jerk, work to a challenging set
B. Prep/Set-Up
C. EMOM x 5 minutes – fast
30 sec Burpee Strict Pronated Pull-Ups /Burpee Jumping Pull-up
(Into…)
EMOM x 5 Minutes – fast
15 Wall Balls @ 15/20lbs to 9/10ft
(Into…)
EMOM x 5 Minutes – fast
8/10 cal Concept 2 Erg
(Into…)
EMOM x 5 minutes – fast
15 KBS @ 16/24kg
(Into..)
EMOM x 5 minutes – fast
30 sec Wall Walks
D. 1,000 Farmer Carry For Time @ 35/50lbs/hand – 5 min time cap

Friday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 4 reps x 3 sets, 3 min – tough load, no hook
B. CGBP @ 40×0, 5-5-4-4-3-3, 2-3 min – @ tempo – 4 sec down, fast up, NO pause @ top, back down
C. 3 sets:
5 L arm DB Row @ 40×0 – heavy
1 min Rest
5 R arm DB Row @ 40×0 – heavy
1 min Rest
D1. Seated DB lateral Raises @ 10×0, 12-15 reps x 3 sets, 10 sec
D2. Standing Banded Press, 10-30 reps x 3 sets, 90 sec
E1. Dual DB Skull Crushers @ 10×0, 10-12 reps x 3 sets, 1 min
E2. Seated DB Hammer Curls @ 10×0, 10-12 reps x 3 sets, 1 min

Wk 1/4 – SW Active – Nov. 10/2025

Monday
A. 1 Hi-Hang Squat Snatch + 1 Above Knee Hang Squat Snatch + 1 Below Knee Hang Squat Snatch x 5 sets, rest as needed – start @ light + 0-10lbs per set
B. Prep/Set-Up
C. EMOM x 8 Minutes – fast
1st – 5 Kipping Pull-Ups + 5 Box Jumps onto 20/24” Box
2nd – 8/10 cal Concept 2 Erg
(Into…)
EMOM x 8 Minutes – fast
1st – 3 L arm DB Power Clean + 3 L arm DB Hang Power Clean + 3 L arm DB Shoulder to OH @ 35/50lbs
2nd – 3 R arm DB Power Clean + 3 R arm DB Hang Power Clean + 3 R arm DB Shoulder to OH @ 35/50lbs
EMOM x 8 Minutes – fast
1st – 5 Toes to Bar + 5 Goblet Squat @ 35/50lbs
2nd – 8/10 cal Concept 2 Erg
D. 5 Rounds For Max Wall Walks
1 min [10 Jumping Switch Lunges + AMRAP Wall Walk]
1 min Rest

Tuesday
A. 7 Rounds
6 min [500m Rowing + 300m Ski Erg + AMRAP Echo Bike]
– No Rest –

• Rounds 1,2,3,7 – Easy Effort / Relaxed
• Round 4,5 – Moderate Effort / Bit Faster
• Round 6 – Harder Effort

Wednesday
A. Back Squat, work to a challenging set of 4 – good depth, good quality!
B. For Time – Teams of 2 [1 Person Work / 1 Person Rest]
27-24-21-18-15-12-9-6-3
Ski Erg Cals
KBS @ 16/24kg
Rowing Cals
Wall Balls @ 14/20lbs to 9/10ft

Thursday
A. 3 Hang Power Clean + 1 Split Jerk, work to a challenging set
B. Prep/Set-Up
C. EMOM x 8 minutes – fast
1st – 5 tough Push Press – from the ground
2nd – 8/10 cal Concept 2 Erg
(Into…)
EMOM x 8 Minutes – fast
15 sec Echo Bike @ 90% + 3-6 Bar Facing Burpees
(Into…)
EMOM x 8 Minutes – fast
1st – 30 sec FLR on Rings
2nd – 8/10 cal Concept 2 Erg
D. 5 Rounds For Max Strict Pronated Pull-Ups
1 min [20 Double Unders + AMRAP Strict Pronated Pull-Ups]
1 min Rest

Friday
A. Double Overhand No Hook Grip Deadlift @ 11×1, 5 reps x 3 sets, 3 min – tough load, no hook
B. CGBP @ 40×0, 6-6-5-5-4-4, 2-3 min – @ tempo – 4 sec down, fast up, NO pause @ top, back down
C1. Sled Pull with Pulling Rope – 50ft tough – hand over hand x 5 sets, 30 sec
C2. Farmer Carry, 150ft unbroken @ tough load W / Dbs x 5 sets, 3 min – grip overload here for C1 & C2.
D1. Dual DB Skull Crushers @ 10×0, 10-12 reps x 3 sets, 1 min
D2. Seated DB lateral Raises @ 10×0, 10-12 reps x 3 sets, 1 min
D3. Standing Ez Curl BB Bicep Curls @ 10×0, 10-12 reps x 3 sets, 1 min

Wk 4/4 – SW Active – Nov. 3/2025
Monday
A. Strict Press @ 11×1, 4 tough reps x 5 sets, rest as needed
B. 5 min AMRAP Push-Up test
*goal is legit reps / test
* if you can do a real push-up or low amounts, do it as RX and chalk up your score for future progress. IE I have had clients start this test with 5 REAL reps and thats ALL they do in this test, then in 6 months get 20 REAL reps! 
*if you aren’t at your first push-up & close, go for the real deal!
* if you aren’t at real push-ups, scale so these are all challenging reps and good quality body line (no hips sagging, no leg use)
C. For Time – teams of 2 – 1 person works / 1 person rest
500m Ski Erg
50 Single DB Step-Up onto 20/24” Box – 35/50lb DB – hold anyhow
500m Ski Erg
100 V-Ups
500m Ski Erg
50 Single Arm DB Devils Press @ 35/50lb DB

Tuesday
A. Weighted Pull-Up,Pull-Up, Negative Progressions x 5 sets, rest as needed
B. EMOM x 12 Minutes
1st – HSPU Practice / HS hold / Wall Walk / Push-Up
2nd – 30-45 sec Double Under Practice
3rd – 30 sec Toes to Bar
C. 5 sets – High Effort
50ft Walking Lunge – no weight
7 Kipping Pull-Ups
12 DB Bench Press @ 35/50/hand
2 min Rest

Wednesday
A. Back Squat, 3 tough reps x 5 sets, 3-4 min  – similar to last week or more!
B. For Time [s]
For Time
Left Arm DB Thrusters @ 35/50lbs – 9,7,5
Rowing Cals – 8/10, 8/10, 8/10
Right Arm DB Thrusters @ 35/50lbs – 9,7,5
Rowing Cals 8/10, 8/10, 8/10
– 10 min Time Cap – 
@ Minute 11 start next For Time
For Time
Left Arm DB Shoulder to OH @ 35/50lbs – 15-12-9
Box Jump Overs @ 20/24” Box – 10,10,10
Right Arm DB Shoulder to OH @ 35/50lbs – 15-12-9
Box Jump Overs @ 20/24” Box – 10,10,10
– 10 min Time Cap – 

Thursday
A. Deadlift, work to a challenging set of 4 – touch & go
B1. Farmer Carry With Handles, 50ft tough x 5 sets, 15 sec – tough tough tough
B2. Sled Push, 50ft very tough x 5 sets, 2-3 min b/t
C. 5 Rounds For Time – Teams of 2 [1 Person Work / 1 Person Rest]
40 cal Echo Bike (team of 2 all female team – 30 cals]
200ft Farmer Carry @ 24/32kg/hand

Friday – Open Gym
A. Back Rack Barbell Split Squats @ 20×1, 3-4 tough/leg x 5 sets, 1 min b/t legs
B. DB RDL @ 20×1, 6-6-5-5, 2-3 min b/t – tough load, see if you can increase from 6->5
C. 4 Rounds For Max Bike Erg Cals
3 min [50 Double Unders/50 Single Under + 10 Toes to Bar + AMRAP Bike Erg]
2 min Rest
D. 5 min Echo Bike Cool Down / Easy Effort

Wk 3/4 – SW Active – Oct. 27/2025

Monday
A. Strict Press @ 11×1, 5 tough reps x 5 sets, rest as needed
B. 5 Round: 3 min [5-15 Push-Ups + 5-10 Toes to Bar + AMRAP Erg – Row, Ski, BE, Echo]
C. 20 min AMRAP – teams of 2 [1 Work / 1 Rest]
100 Jumping Switch Lunges
100 KBS @ 16/24kg
100 Plate Toe Taps [2-45s] – https://www.youtube.com/shorts/_jYFjmdsya0
100 V-Ups
100 Plank Shoulder Taps – https://www.youtube.com/shorts/VfwCQ14soUo
AMRAP Rowing Cals in time remaining [Bike Erg or Ski 2nd Choice pending on #s]

Tuesday
A. Back Rack Barbell Split Squats @ 20×1, 4-5/leg x 4 sets, 1 min b/t legs
B. DB RDL @ 20×1, 8 heavy reps x 4 sets, 2 min
C. For Time – [Extra Work – Optional 14/20lb Weight Vest]
30/40 cal Echo Bike
21 No Push-Up Burpee
2 min Accumulated Front Bridge
20/30 cal Echo Bike
15 No Push-Up Burpee
1:30 min Accumulated Front Bridge
10/20 cal Echo Bike
9 No Push-Up Burpee
1 min Accumulated Front Bridge

Wednesday
A. Back Squat, 3 tough reps x 5 sets, 3-4 min – we will do 3 x 5 for the next 2 weeks!!
B. “The Chief”
5 Rounds of:
3 min AMRAP:
3 Power Cleans @ 95/135lbs
6 Push-Ups
9 Air Squats
1 min Rest b/t Rounds
*Post Rounds Completed per round + total completed Rounds for 5 total rounds

Thursday
A. Deadlift, work to a challenging set of 6 – touch and go
B. Farmer Carry With Handles, 100ft tough x 5 sets, rest as needed
C. EMOM x 20-25 Minutes
1st – 3-5 fast SandBag Clean to Shoulder (not over) @ tough load
2nd – 5 L arm DB Split Jerks @ tough
3rd – 50ft heavy Sled Push
4th – 5 R arm DB Split Jerks @ tough
5th – 8-12 cal Erg [concept 2]

Friday
A. Weighted Pull-Up, Pull-Up, Negative Progressions x 5 sets, rest as needed
B. 5 sets:
HSPU Practice
(Into..)
30 sec Strict Toes to Bar Progression
90 sec rest
C. 12 sets – High Effort
8/10 cal Ski Erg
6 Burpees Over 20/24” Box
1 min Rest
*30 min Time Cap
*keep track of set times, goal is fast intervals to help increase your pacing when it comes to amraps, for times, etc. Push the pace, trust the recovery in the 1 minute rest

Wk 2/4 – SW Active – Oct. 20 / 2025

Monday

A. Strict Press @ 11×1, 6 tough reps x 4 sets, rest as needed – from a rack

B. Push-Up AMRAP, 20 sec on / 40 sec off x 5 sets

C. Kipping Toes to Bar Practice x 5 sets, rest as needed – drills, reps, etc by joey!

D. 20 min AMRAP – Teams of 2 [1 Work / 1 Rest]

50 cal Rowing

50 Dual Hang KB Clean to OH @ 20/35/hand

50 Wall Balls @ 14/20lbs to 9/10ft

25 Pull-Ups

Tuesday – Open Gym

A. Back Rack Barbell Split Squats @ 20×1, 6/leg x 4 sets, 1 min b/t legs

B. DB RDL @ 20×1, 10 heavy reps x 3 sets, 2 min

C. Weighted Goblet Wall Sit, 20 sec heavy per min x 5 minutes

D. For Time

Ski Erg Cals – 40-30-20-10

Bar Facing Burpees – 21-18-15-12

Wednesday

A. Back Squat, 5 tough reps x 5 sets, 3-4 min b/t sets – all tough sets – note – goal a bit more than last week!!

B. For Time:

Row/Ski/Bike Erg – 15-12-9

OHS @ 55/75lbs – 15-12-9

(Into….)

Row/Ski/Bike Erg – 15-12-9

Toes to Bar – 15-12-9

(Into…)

Row/Ski/Bike Erg – 15-12-9

Shoulder to OH @ 55/75lbs – 15-12-9

(Into….)

Row/Ski/Bike Erg – 15-12-9

Toes to Bar – 15-12-9

Coach Joe – you can easily scale OHS for people with little experience that don’t do the movement safely or well with any squatting movement you see safe/smart! (Goblet, front squat, etc). 

Thursday

A. Deadlift, work to a challenging set of 8 – touch & go

B. 5 sets:

50ft Sled Pull with Pulling Rope – hand over hand (we have 2 sleds for bigger classes)

5 heavy Devils Press Clean and Jerk

2 min ~ Rest

C. 5 sets:

10 heavy DB Step-Up onto 20/24” Box – heavy DB/hand

150ft heavy SandBag Carry

2 min ~ Rest

Friday

A. Weighted Pull-Up,Pull-Up, Negative Progressions x 5 sets, rest as needed

B. Strict Knees to Elbow, 30 sec AMRAP every 90 sec x 5 sets

C. HSPU Practice x 5 sets, rest as needed – coach Sara will give you some drills!

D. 10 sets – High Effort

3 Box Jump overs @ 20/24” Box

5 Air Squats

7 KBS @ 16/24kg

9 cal Ski/Row

1 min Rest

* time cap – 25 min – coach can scale down sets, reps, etc

*Mix & Match Work order Per set

Wk 1/4 – SW Active – Oct. 13/2025
Monday
A. Strict Press @ 11×1, 8 tough reps x 3 sets, rest as needed – from a rack
B. Single Arm DB Push Press @ 41×1, 8/arm x 3 sets, 30-60 sec b/t arms
C. Kipping Toes to Bar Practice x 5 sets, rest as needed
D. Teams of 2 – 15 Rounds For Time
8/10 cal Echo Bike
10 Wall Balls @ 14/20lbs to 9/10ft

20 min Time Cap *

Tuesday – Open Gym
A. Back Rack Barbell Split Squat @ 20×1, 8-10/leg x 3 sets, 1 min b/t legs
B. Russian KBS, 10 heavy reps per min x 5 minutes
C. Reverse Sled Drag, 100ft tough every 2 min x 5 sets
D. 5 Rounds For Max Bike Erg Cals
2 min [10 Burpees Over 20/24” Box + AMRAP Bike Erg Cals]
2 min Rest

Wednesday
A. Back Squat, 5 tough reps x 5 sets, 3-4 min b/t sets – all tough sets – note – we will do 5×5 for 2 weeks, next week the goal is same or SLIGHTLY more, make it tough this week – use the same load for all 5 sets
B. 20 min AMRAP
7 Rounds of 2 min on / 1min off
40-30-20-10
Rowing Cals
Burpees Over Rower – anyhow
Toes to Bar
C. Seated DB Hammer Curls @ 10×0, 10-12 tough reps x 3-5 sets rest as needed

Thursday
A. Deadlift, work to a challenging set of 10 – touch & go
B. WL/Strong EMOM [s]
EMOM x 10 minutes
1st – 4 fast Above Knee Hang Power Snatch – moderate load
2nd – 4 fast SandBag Clean Over Shoulder – tough load
(Into…)
EMOM x 10 Minutes
1st – 4 fast Above Knee Hang Power Clean – moderate load
2nd – 4 heavy alternating single arm db power clean to OH – from the floor every rep – tough as you can
C. RNT DB Split Squat @ 20×0, 10-12/leg x 3 sets, 1 min b/t

Friday
A. Weighted Pull-Up, Pull-Up, Negative Progressions x 5 sets, rest as needed
B. Single Arm DB Row @ 20×1, 10/arm x 5 sets, 30 sec b/t arms
C. HSPU Practice x 5 sets, rest as needed

scale with push-up, handstand, wall walk, etc
D. 5 sets – High Effort
8/10 cal Ski Erg
100ft Farmer Carry @ 50/75/hand
50ft Walking Lunge – no weight
2 min Rest

Wk 4/4 – Oct. 6/20225
Monday
A. Warm-Up/Prep/Set-Up
B. Teams of 2
8 Rounds [4 Rounds Each] – “You Go / I Rest / You Rest / I Go”
10 Burpees
10 Alternating Single Arm Suitcase DB Reverse Lunge @ 35/50
10 Toes to Bar
10 cal Ski Erg
*35 min Time Cap
C1. Left Arm DB Push Press @ 11×1, 5-7 reps x 3-5 sets, 1 min
C2. Rope Climb Work (1-3 reps) or Left Arm DB Row @ 20×0, 8-10 reps x 3-5 sets, 1 min
C3. Right Arm DB Push Press @ 11×1, 5-7 reps x 3-5 sets, 1 min
C4. Rope Climb Work (1-3 reps) or Right Arm DB Row @ 20×0, 8-10 reps x 3-5 sets, 1 min

Tuesday – Open Gym
A. 10 min AMRAP Alternating Step-Up onto 20/24” Box
B1. Strict Press @ 11×1, 1 tough rep x 5 sets, rest as needed
B2. Pull-Up Progression [Hang, Negative, Banded Pull-Up, Pull-Up, Weighted Pull-Up, etc]
C. EMOM x 20 Minutes
1st – 100ft Left Arm Farmer Cary @ tough DB/KB
2nd – 100ft Right Arm Farmer Carry @ tough DB/KB
3rd – 10 sec Front Rack Heavy Barbell Hold
4th – 30 sec FLR on Rings

Wednesday
A. Deadlift @ 11×1, 5-4-3, 2-3 min – tough sets
B. For Time – Teams of 2 – [1 Work / 1 Rest]
2,000m Rowing
300 Double Unders / 300 Single Under
100/150 cal Echo Bike

Thursday
A. 1 Below Knee Hang Power Snatch + 2 OHS – work to a challenging set [lots of technical work if just learning]
B. 1 Below Knee Hang Power Clean + 2 Split Jerk – work to a challenging set [lots of technical work if just learning]
C. Back Squat @ 40×1, 4-3-2, 3 min – building off previous weeks
D. 5 min – High Effort
10 Alternating DB Power Snatch @ 35/50
10 Box Jump Over 20/24” Box
– 2:30 min Rest
5 min – High Effort
5 L arm DB Thruster @ 35/50
5 Burpees onto 20/24” Box
5 R arm DB Thruster @ 35/50
5 Burpees onto 20/24” Box

Friday
A. Close Grip Bench Press @ 10×1, 4 tough reps x 5 sets, 2-3 min
B. 2 sets:
2 min AMRAP Push-Ups
2 min Rest
C. Pendlay Rows @ 40×1, 4 tough reps x 5 sets, 2 min
D. 5 Rounds For Time
250m Rowing
10 DB Bench Press @ 35/50
10 Pull-Ups – assume kip

Wk 3/4 – Sept. 29/2025
Monday
A. Warm-Up/Prep/Set-Up
B. 3 Rounds For Time – Teams of 2
30 cal Rowing – 1 person row / 1 person single arm farmer hold @ 50/75lbs
3 x [10 Box Jump Overs 20/24” + 10 Push-Up] – work/rest as needed
25 cal Echo Bike – 1 person bike / 1 person single arm farmer hold @ 50/75lbs
3 x [10 KBS @ 16/24kg + 10 Toes to Bar] – work / rest as needed
C1. Half-Kneeling Single Arm DB Press @ 11×1, 6-9 tough /arm x 5 sets, 30-60 sec b/t arms
C2. Standing Ez Curl BB Bicep Curl / or KB Crush Grip Bicep Curl, 10-15 tough reps x 5 sets, 90-120 sec

Tuesday – Open Gym
A. 5 sets
10 Alternating DB Step-Up onto 20/24” Box – tough/hand
15 heavy Russian KBS
3 min Easy Bike/Echo Bike/Assault Runner/Ski Erg/Bike Erg etc
B1. Strict Press @ 11×1, 2 tough reps x 5 sets, rest as needed
B2. Pull-Up Progression [Hang, Negative, Banded Pull-Up, Pull-Up, Weighted Pull-Up, etc]
C. 5 Rounds – High Effort
30 sec Standing Bike Erg – Damper 8/10
30 sec rest
30 sec SandBag Clean Over Shoulder @ 100/150lbs
30 sec rest

Wednesday
A. Deadlift @ 11×1, 6-5-4, 2-3 min – 3 tough sets
B. 3 sets – High Repeatable Effort
90 sec Rowing
90 sec Rest
90 sec Bike Erg
90 sec Rest
+
1 min Rest
+
3 sets – High Repeatable Effort
90 sec Ski Erg
90 sec Rest
90 sec Echo Bike
90 sec Rest

Thursday
A. 1 Power Snatch + 1 Below Knee Hang Power Snatch @ Moderate / Tough per min x 10 minutes
B. 1 Power Clean + 1 Split Jerk @ Moderate / Tough per min x 10 minutes – build to a heavy single
C. Back Squat @ 40×1, 5-4-3, 3 min – building off from previous weeks
D. 5 Rounds For Time
4 Alternating Single Arm Devils Press @ 35/50
6 Thrusters @ 65/95lbs

Friday
A. Close Grip Bench Press @ 10×1, 6 tough reps x 5 sets, 2-3 min
B. 3 sets
1 min AMRAP Push-Ups
1 min Rest
C. Pendlay Row @ 40×1, 5-7 tough reps x 5 sets, 2 min
D. For Time
45 cal Ski Erg
21 Toes Through Rings
15 Burpees Over 20/24” Box
9 Alternating DB Power Snatch @ 45/65lbs

Wk 2/4 – Sept. 22/2025

Monday

A. Warm-Up/Prep/Set-Up

B. For Time – Teams of 2

30 Single Arm Devils Press @ 35/50 [1 Partner Devils Press / 1 Partner Hold FLR on Hands]

30 Burpees onto 20/24” Box [1 Partner Burpee / 1 Partner Rest]

30 cal Ski, Row or Bike Erg [1 Partner Erg / 1 Partner Hang from Pull-Up Bar]

30 Toes to Bar [1 Partner TTB / 1 Partner Wall Sit]

30 Burpees onto 20/24” Box [1 Partner Burpee / 1 Partner Rest]

30 cal Ski, Row or Bike Erg [1 Partner Erg / 1 Partner Hang from Pull-Up Bar]

* 25 min Time Cap

C1. Seated DB Arnold Press @ 20×0, 10-12 reps x 3-5 sets, 1 min

C2. Rope Climb Practice, 1-3 reps W / Legs x 3-5 sets, 1 min – opportunity for people to practice

C3. Single Arm KB or DB Row, 10-12/arm x 3-5 sets, 30-60 sec b/t arms

Tuesday – Open Gym

A1. DB Reverse Lunge, 10-12 reps x 4 sets, 30 sec

A2. SandBag Clean Over Shoulder, 2-5 fast reps x 4 sets, 30 sec

A3. FLR on Rings, 30-60 sec x 4 sets, 120 sec

B. Goblet Squat @ 20×1, 10 tough reps x 4 sets, 2 min

C. EMOM x 10 minutes:

1st – 3 tough Strict Press @ 11×1

2nd – Pull-Up Progression [Hang, Negative, Banded Pull-Up, Pull-Up, Weighted Pull-Up, etc]

D. 10 min AMRAP – High Effort

10 cal Ski Erg

10 Push Press @ 65/95lbs

10 cal Ski Erg

10 Deadlift @ 65/95lbs

Wednesday

A. Deadlift @ 11×1, 7-6-5, 2-3 min – 3 tough sets @ tempo / not touch & go

B. 4-5 sets – High Repeatable Effort

60 sec Rowing

60 sec Rest

60 sec Bike Erg

60 sec Rest

+

1 min Rest

+

4-5 sets – High Repeatable Effort

60 sec Ski Erg

60 sec Rest

60 sec Echo Bike

60 sec Rest

*with bigger classes you could easily just put 2 people with 2 diff ergs and do 8-10 sets of 60 sec on/ 60 sec off on them!

Thursday

A. 1 Power Snatch + 1 OHS every 45 sec x 12 reps – 4 reps @ Lighter / 4 reps @ Moderate / 4 reps @ Tougher

B. 1 Power Clean to OH – touch & go every 45 sec x 12 reps – 4 reps @ Lighter / 4 reps @ Moderate / 4 reps @ Tougher

C. Back Squat @ 40×1, 6-5-4, 3 min – all @ tempo

D. 3 sets – High Effort

1 min Standing Bike Erg [Damper 8-10]

1 min Russian KBS @ 24/32kg

2 min Rest

E. Reverse Lunge – 100 reps for time – 4 min time cap

– no hands on legs!

Friday

A. Close Grip Bench Press @ 10×1, 8 tough reps x 4 sets, 2-3 min

B. Standing Banded Strict Press, 1 min AMRAP every 1:30min x 3 sets – Red Band

C. Body Weight Inverted Row @ 40×1, 8-10 reps @ tempo / use legs as needed x 5 sets, 1-2 min

D. 3 Rounds For Time

8/10 cal Echo Bike

15 L arm DB Row @ 35/50

100ft SandBag Carry @ 100/150lbs

8/10 cal Echo Bike

15 R arm DB Row @ 35/50

100ft SandBag Carry @ 100/150lbs