Southwest Strength

Wk 1/4 – Sept. 15/2025
Monday
A. Warm-Up/Prep/Set-Up
B. 2 Rounds For Time – teams of 2
40 cal Rowing [1 Partner Row / 1 Partner Hold Front Bridge]
30 Toes to Bar [1 Partner TTB / 1 Partner Hold Wall Sit]
20 Burpee Box Jumps onto 20/24” Box [1 Partner Burpee / 1 Partner Hang From Pull-Up Bar]
10 SandBag Clean Over Shoulder @ 100/150lbs [1 Partner SandBag / 1 Partner Rest]

• 25 min Time Cap *
  C1. Flat DB Bench Press @ 20×1, 12-15 tough reps x 3-4 sets, 1 min
  C2. Rope Climb Practice, 1-3 reps W / Legs x 3-4 sets, 1 min – opportunity for people to practice foot work, etc
  C3. Parallel Grip Ring Row @ 40×1, 10 tough reps @ tempo / toughest angle x 3-4 sets, 1 min

Tuesday – Open Gym
A. EMOM x 15 Min
1st – 30 sec Alternating tough DB Step-Up onto 20/24” Box
2nd – 10 heavy Russian KBS – tough load
3rd – 30 sec FLR on Rings
B. Goblet Squat @ 20×1, 15 tough reps x 3 sets, 2 min
C. EMOM x 15 Min
1st – 5 tough Strict Press @ 11×1 – from a rack
2nd – Pull-Up Progression [Hang, Negative, Banded Pull-Up, Pull-Up, Weighted Pull-Up, etc]
3rd – 30 sec Alternating KB Prone Drags @ 15-25lbs
D. 5 sets
300m Ski Erg – Easy Effort
100m Ski Erg – Very High Effort
1 min Rest

Wednesday
A. Deadlift @ 11×1, 8-7-6, 2-3 min – 3 tough sets @ tempo
B. 8 sets – High Repeatable Effort
30 sec Rowing
30 sec Rest
30 sec Bike Erg
30 sec Rest
+
1 min Rest
+
8 sets – High Repeatable Effort
30 sec Ski Erg
30 sec Rest
30 sec Echo Bike
30 sec Rest

Thursday
A. 1 Snatch High Pull + 1 Below Knee Hang Power Snatch + 1 OHS x 7 sets, rest as needed – start @ light & build
B. 1 Power Clean + 1 Below Knee Hang Power Clean + 1 Split Jerk x 7 sets, rest as needed – start @ light & build
C. Back Squat @ 40×1, 7-6-5, 3 min – all @ tempo
D. 3 sets:
10 Barbell Good Mornings @ Moderate Load
(15 sec Transition)
100ft tough SandBag Carry
1:30 min Rest
D. 3 sets:
10-15 Left Leg Rear Elevated Split Squat – add weight vest if easy
30-60 sec rest
10 heavy KBS – overhead
30-60 sec rest
10-15 Right Leg Rear Elevated Split Squat – add weight vest if easy
30-60 sec rest
10 heavy KBS – overhead
30-60 sec rest

Friday
A. Close Grip Bench Press @ 10×1, 10 tough reps x 3 sets, 2-3 min
B. DB Tate Press @ 10×1, 12-15 tough reps x 3 sets, 1:30 min – https://www.youtube.com/shorts/rELnGugnNSk
C. Sled Pull with Pulling Rope, 50ft tough x 5 sets, rest as needed – hand over hand
D. For Time
30 cal Echo Bike
21 Push-Ups
10 Kipping Pull-ups
20 cal Echo Bike
15 Push-Ups
10 Kipping Pull-ups
10 cal Echo Bike
9 Push-Ups
10 Kipping Pull-ups

Wk 4/4 – Sept. 8/2025

Monday

A. 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch + 1 Hi Hang Power Snatch x 5 sets, rest as needed – building to a good set

B. Handstand Hold Against Wall, AMSAP x 1 set

Or

Top of Ring Dip Hold, AMSAP x 1 set

Or

FLR on Rings, AMSAP x 1 set

Or 

Front Bridge, AMSAP x 1 set

C. EMOM x 20 Min – High Effort

1st – 10 Burpees [Small Jump / Extension @ Top]

2nd – 8-12 Toes to Bar

3rd – 10 Step-Down Box Jumps onto 20/24” Box

4th – 8-12 tough DB / KB Push Press

D. Single Arm DB Row @ 40×1, 6 tough/arm x 3 sets, rest as needed

Tuesday – Open Gym

A. Warm-Up/Prep

B. Options:

Tuesday – Open Gym

A. Warm-Up/Prep

B. Options:

10 Rounds For Time

400m Run

400m Rowing

0r

5 Rounds For Time

400m Run

400m Rowing

C1. Flat DB Bench Press @ 40×1, 8-10 tough reps x 5 sets, 1-1:30 min

C2. Seated DB Hammer Curls @ 40×1, 10 tough reps x 5 sets, 1-1:30 min

Wednesday

A. Goblet Squat @ 40×1, 8-10 heavy reps x 5 sets, 2-3 min, push yourself but follow/honor the tempo!

B. EMOM x 9 Min

1st – 6-8 Left Leg DB RDL @ 20×0 – DBs per hand

2nd – 6-8 Right Leg DB RDL @ 20×0 – DBs per hand

3rd – 30-45 sec Wall Sit

C. 20 Rounds For Time – Teams of 2 [You Go / I Go]

5 Pull-Ups – [Kip / Jump Pull-Up , Ring Row]

10 KBS @ 16/24kg – overhead

15 Air Squats

* 1 Person does a round/ 1 person rest / repeat – 10 rounds each = 20 rounds per team*

* 25 min Time Cap*

Thursday

A. EMOM x 15 Min

1st – 1 Squat Clean + 1 Split Jerk – start @ Moderate / Finish @ heavy

2nd – 6 Bar Facing Burpees

3rd – 8/10 cal Row/Bike Erg / Ski Erg

B. 4 Rounds:

3 min [Toes to Bar / HSPU + AMRAP Easy Erg]

C. 10 min – High Effort

50/60 cal Rowing

50/60 cal Ski Erg

AMRAP DT @ 65/95lbs in time remaining 

[DT = 12 Deadlift / 9 Hang Power Clean / 6 Push Jerk]

Friday

A. 3 sets – High Effort

180 sec Bike Erg/Echo Bike

180 sec Rest

B. Increasing Rowing until failure:

1:30 min AMRAP

15/20 cal Rowing

1:30 min Rest

1:30 min AMRAP

20/25 cal Rowing

1:30 min Rest

1:30 min AMRAP

25/30 cal Rowing

1:30 min Rest

1:30 min AMRAP

30/35 cal Rowing

….etc

C. EMOM x 15 Min

1st – 8-10 heavy Barbell Hip Thrust

2nd – 50-100ft fast Walking Lunge

3rd – 30 sec Double KB Front Rack Hold – tough load/hand

Wk 3/4 – Sept. 1/2025

Monday – 12-1pm – Holiday time/workout
A. Every 3 min x 5 sets – fast / smooth
Set 1 – 15/20 cal Rowing + 5 Overhead Squats – lightish
Set 2 – 16/22 cal Rowing + 4 Overhead Squats – heavier
Set 3 – 17/24 cal Rowing + 3 Overhead Squats – heavier
Set 4 – 18/26 cal Rowing + 2 Overhead Squats – heavier
Set 5 – 19/28 cal Rowing + 1 Overhead Squats – heaviest

– all lifts from the floor –
B. EMOM x 12 Min:
1st – 20-40 sec HS Hold Against Wall
2nd – 6-9 L arm DB Row – heavy
3rd – 20-40 sec HS Hold Against Wall
4th – 6-9 R arm DB Row – heavy

C. 15 min @ 85-90%
3 Rounds:
200m Running
50ft Walking Lunges
10 Alternating DB Power Snatch @ 35/50lbs

(Into…)
3 Rounds:
10/15 cal Echo Bike
20 Alternating Step-Up onto 20/24” Box
10 Alternating DB Power Clean to OH @ 35/50lbs (floor every rep)

Tuesday – Open Gym
A. Warm-Up/Prep
B. 1km Run – Easy
C. EMOM x 30 Min:
1st – 8/10 cal Echo Bike
2nd – 10 Burpees
3rd – 8/10 cal Echo Bike
4th – 30 sec FLR on Rings
5th – 8/10 cal Echo Bike
6th – 30 sec Pronated Hang From Pull-Up Bar

D. 1km Run – Easy

Wednesday
A. 2 Paused Front Squats + 2 Front Squats x 4 sets, 3 min – building per set – 1-2 sec in the bottoms
B. Barbell Romanian Deadlifts @ 40×1, 6-6-5-5-5, 2-3 min b/t – all tough sets, increasing from previous weeks
C. For Time
20 Burpee Pull-Ups
30 Wall Balls @ 15/20lbs to 9/10ft
1,000m Rowing
5 min Rest
1,000m Ski Erg
30 Wall Balls @ 15/20lbs to 9/10ft
20 Burpee Pull-Ups

*scale option for burpee pull-up is burpee to pull-up bar touch (no pull-up)
* if lots of people in class you can wave the ski/row order with 2 peeps

Tuesday
A. Every 1:30 min x 10 sets – fast
100m Running + 1 Hang Squat Clean – start @ light + 0-10lbs per set – building to a heavy single
B. Pendlay Row @ 40×1, 6 tough reps x 4 sets, 2-3 min b/t
C. EMOM x 10 minutes
1st – 20-30 sec Toes to Bar
2nd – 20-30 sec HSPU practice
D. 10 min – High Effort
10 cal Rowing/Bike Erg/Ski Erg
10 Box Jump Overs @ 20/24” Box
5 DB Hang Squat Clean @ 25/40/hand

Friday
A. 5 sets – High Effort
120 sec Bike Erg
120 sec rest
B. Increasing until failure:
1 min AMRAP
50ft Double OH KB Carry @ 20/35/hand
10 cal Ski Erg
1 min Rest
1 min AMRAP
50ft Double OH KB Carry @ 20/35/hand
12 cal Ski Erg
1 min Rest
1 min AMRAP
50ft Double OH KB Carry @ 20/35/hand
14 cal Ski Erg
1 min Rest
… etc

Note – (set it up for OH Carry its 25ft x 2 section)
C. Barbell Hip Thrust @ 10×0, 12-15 tough reps x 3 sets, rest as needed
D. Lateral Banded Mini-Band Walks, 15-25 reps/side x 2-3 sets, rest as needed

Wk 2/4 – Aug. 25

Monday
A. Every 2 min x 6 sets – fast / smooth
100m Ski Erg/Row + 5 Bar Facing Burpee + 1 Power Snatch + 2 OHS – tough / building per set

B. 3 Rounds
30 sec HS Hold Against Wall
10 L arm heavy DB Row
30-60 sec Rest
30 sec HS Hold Against Wall
10 L arm heavy DB Row
30-60 sec Rest

C. For Time
40 Walking Lunge
15/20 cal Rowing
30 Walking Lunge
15/20 cal Rowing
20 Walking Lunge
15/20 cal Rowing
10 Walking Lunge

Tuesday
A. Warm-Up/Prep

B. 1km Run – Easy
(Into….)
5 Rounds:
15/20 cal Rowing
5 Burpees
1 min Rest
* Rounds 1,2,3 – Easy
* Round 4,5 – Harder

Rest 2 min

1km Run – Easy
(Into….)
5 Rounds:
15/20 cal Bike/Ski Erg
5 Burpees
1 min Rest
* Rounds 1,2,3 – Easy
* Round 4,5 – Harder

Wednesday
A. 1 and 1/4 Front Squats @ 20×1, 4-3-2, 3 min – increasing per set

B. Barbell Romanian Deadlifts @ 40×1, 8-8-6-6, 3 min b/t

C. For Time
400m Running
10 x [3 Kipping Pull-Ups + 2 Toes to Bar + 1 SandBag Clean Over Shoulder @ 100/150]
30 cal Ski Erg
5 min Rest
30 cal Ski Erg
10 x [3 Kipping Pull-Ups + 2 Toes to Bar + 1 SandBag Clean Over Shoulder @100/150]
400m Running
– Note: Clean over shoulder can be to a box, etc. Kipping Pull-Up, Toes to bar, coach will RX appropriately.

Thursday
A. Every 45 sec x 15 sets – fast / smooth
5 sets – 3 Jump Air Squats + 1 Power Clean + 3 Hang Power Clean @ “Lightest”
5 sets – 3 Jump Air Squats + 1 Power Clean + 2 Hang Power Clean @ “Heavier” than previous
5 sets – 3 Jump Air Squats + 1 Power Clean + 1 Hang Power Clean @ “Heaviest”

B. Pendlay Row @ 40×1, 8-7-6, 2-3 min b/t – all tough sets @ tempo

C. 4 sets:
10-15 Hollow Arch Swing – unbroken
5-10 Push-Ups
30 sec Double Unders
1 min Rest

D. 5 sets – High Effort
150m Rowing
10 Step-Down Box Jump Over 20/24” Box
5 Deadlifts – start @ 125/185lbs + 0-10lbs per set
1 min Rest

Friday
A. 5 sets – High
60 sec Bike Erg
60 sec rest

B. 5 sets:
20-30 sec Hanging Knee Tuck Hold
100ft Double OH KB Carry – tough/hand
1 min Rest

C. 5 sets – High Effort
60 sec Ski Erg
60 sec Rest

D. KBS, 10 reps – overhead – heavy per min x 5 minutes – heels down, fast hips

E. Single Leg Banded Cross Under Lunge, 25-30/leg x 1 set – red band, stay low

Wk 1/4 – Aug. 18
Monday
A. 1 Bar Facing Burpees + 1 Hang Squat Snatch every 40 sec x 15 sets – fast / smooth
B. Close Grip Bench Press @ 40×1, 6-5-4-4-4, 2-3 min b/t
C. 3 sets:
30-60 sec HS Hold Against Wall
20 Standing Alternating DB Bicep Curls
2 min Rest
D. 3 Rounds For Max Echo Bike Cals
3 min [200m Running + 20 Walking Lunges + AMRAP Echo Bike
2 min Rest

Tuesday
A. 10 sets – High Effort
30 sec Bike Erg
30 sec Rest
B. EMOM x 15 minutes:
1st – 30 sec Top of Ring Dip Hold
2nd – 15-30 sec Hanging Knee Tuck Hold
3rd – 5 L arm Hang KB Snatch + 5 R arm Hang KB Snatch – tough load
C. 10 sets – High Effort
30 sec Ski Erg
30 sec Rest
D. Russian KBS, 12 tough reps per min x 5 minutes – heels down, fast hips, heavy load
E. GHD Hip Extension, 10-12 reps x 3 sets, rest as needed

Wednesday
A. 1 and 1/4 Front Squats @ 20×1, 5-4-3, 3 min – increasing per set!
B. Barbell Romanian Deadlifts @ 40×1, 10 reps x 3 sets, 2-3 min b/t
C. For Time
9 Burpees Over 20/24” Box
15 Toes to Bar
21 Air Squats
500m Rowing/Ski
+
5 min Rest
+
For Time
500m Rowing/Ski
21 Air Squats
15 Pull-Ups
9 Burpees Over 20/24″ Box

Thursday
A. Every 30 sec x 15 sets
5 sets – 1 Power Clean + 1 Push Press – [Lighter but tough]
5 sets – 1 Power Clean + 1 Push Jerk [Tougher then PP]
5 sets – 1 Power Clean + 1 Split Jerk [Tougher then PJ]
B. Pendlay Row @ 40×1, 9-8-7, 2-3 min b/t – all tough sets @ tempo
C. 3 sets:
15 Hollow Arch Swings – unbroken
30-60 sec Double Unders
1-2 min Rest
D. 3 sets – fast / high effort
200m Running
15 cal Rowing
9 Deadlifts – start @ 105/155lbs + 0-20lbs per set
2 min Rest

Friday- Open Gym
A. Warm-Up/Prep
B. 1km Run – Easy
(Into….)
5 Rounds:
15/20 cal Rowing
5 Burpees
1 min Rest
* Rounds 1,2,3 – Easy
* Round 4,5 – Harder
+
Rest 2 min
+
1km Run – Easy
(Into….)
5 Rounds:
15/20 cal Bike/Ski Erg
5 Burpees
1 min Rest
* Rounds 1,2,3 – Easy
* Round 4,5 – Harder

Wk 4/4 – Aug. 11/2025

Monday

Monday

A. Push Press @ 11×1, 3-3-2-2-1-1, 10 sec – increasing loads is the goal – work to a new PR / single

B. Pronated Grip Hang From Pull-Up Bar – AMSAP x 1 set, hands shoulder width apart, test! Hang on baby. 3:30 min is the longest I have ever seen!

C. Prep/Set-Up

D. 5 min – High Effort

2 Wall Walk

8 KBS @ 16/24kg

12 Jumping Switch Lunges

2:30 min rest

5 min – High Effort

8/10 cal Ski Erg

10 Pendlay Row @ 65/95lbs

2:30 min rest

5 min – High Effort

100m Running

5 “Strict” Press @ 65/95lbs – scale load or with push press

1 Rope Climb

Tuesday

A. 1 Above Knee Hang Squat Snatch + 1 OHS @ tough per min x 10 minutes

B. 1 Above Knee Hang Squat Clean + 1 Split Jerk every 1:15min x 8 sets – tough load

C. EMOM x 10 minutes – High Effort

1st – 10 DU’s + 2 Left Shoulder Sandbag Clean + 2 Left Shoulder SandBag Squats – tough as you can

2nd – 10 DU’s  + 2 Right Shoulder Sandbag Clean + 2 Right Shoulder SandBag Squats – tough as you can

D. 10 min – High Effort

80/100 cal Echo Bike Buy In

AMRAP in time remaining of:

10 Wall Balls @ 14/20lbs to 9/10ft

100ft Farmer Carr @ 35/50/hand

Wednesday

A. 2 fast touch & go Hurdle Jumps every 20 sec x 5 minutes – set-up the hurdles / boxes like last week! But this week, 2 boxes, 2 hurdles, the goal is to learn to react/bound fast to the 2nd jump

B. Back Squat, 4-3-2, 3 min – increasing per set – finishing @ a heavy double – good goal here is close your all time best single!

C. 10 Rounds For Time – Teams of 2

1,000m Bike Erg 

10 Burpees to Pull-Up Bar Touch

________

*1 person work / 1 person rest

* this is normally an individual test if you have ever done!

* 30 min time cap

Thursday

A. 5 Rounds:

1:30 min [Toes to Bar Practice + AMRAP Easy Ski Erg]

1:30 min [“Push” Practice *hspu/wall walk, pushups etc + AMRAP Easy Ski Erg]

B. 5 sets – High Effort

8 Toes Through Rings

8 cal Rowing

8 DB Shoulder to OH @ 35/50/hand

2 min Rest

C1. Seated DB Arnold Press @ 20×0, 6-9 tough reps x 3-5 sets, 1-1:30 min

C2. Supinated grip Ring Row @ 20×0, 8-12 reps x 3-5 sets, 1-1:30 min 

Friday

A. Deadlift @ 11×1, 4-3-2, 3 min – 3 tough sets

B. @ High Effort

400m Running

1,000m Bike Erg

500ft SandBag Carry @ 80/100lbs

2 min Rest

400m Running

500m Rowing

500ft Farmer Carry @ 24/32kg/hand

2 min Rest

400m Running

500m Ski Erg

500ft Double DB OH Carry @ 20/35/hand

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Muscle is metabolically active, meaning the more you build, the more calories your body burns at rest. Strength training not only torches calories during the workout but also continues to do so afterward through a process called EPOC (excess post-exercise oxygen consumption).

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Weight-bearing exercises like lifting are one of the most effective ways to maintain and improve bone density. This is especially crucial for women, who are at greater risk of osteoporosis as they age.

4. Increases Confidence and Mental Strength

There’s something powerful about realizing what your body can do—not just how it looks. Many women report feeling more confident, capable, and mentally resilient through consistent strength training.

5. Supports Healthy Aging

From preserving mobility and balance to improving joint health and hormone regulation, strength training helps women move through each life stage with energy and independence.

Bottom line?

Strength training isn’t just a gym routine—it’s a long-term investment in your physical, mental, and emotional well-being. Whether you’re lifting for health, aesthetics, or strength, it’s never too late (or too early) to start

Wk 3/4 – Aug. 1/2025

Monday – Team workout

A. Warm-Up/Prep

B. – Teams of 2 – Work / Rest as needed

5 min AMRAP Shuttle Running

(Into…)

5 min AMRAP Echo Bike Cals

(Into…)

5 min AMRAP Power Cleans @ 95/135lbs

(Into…)

5 min AMRAP Ski Erg Cals

C1. Seated DB Press @ 11×1, 15 reps x 3 sets, 10 sec

C2. Banded Strict Press, 15-30 reps x 3 sets, 90 sec

D1. Seated DB Hammer Curls @ 10×0, 15 tough reps x 3 sets, 10 sec

D2. Ring Rows, 10-20 reps x 3 sets, 90 sec

Tuesday

A. 3 Above Knee Hang Muscler Snatch + 3 OHS (W/Pause x 3 sets, rest as needed

B. 2 Above Knee Hang Squat Snatch x 5 sets, rest as needed – tough load

C. 3 Tall Cleans + 3 slow Jerk Dip Split Jerks x 3 sets, rest as needed – light load

D. 1 Above Knee Hang Squat Clean Thruster + 1 Split Jerk x 5 sets, rest as needed – tough load

E. Options For Conditioning

Individual – Option 1

For Time

Echo Bike Cals – 30-20-10

Alternating DB Power Snatch @ 35/50lbs – 16-14-12

Teams – Option 2

Teams of 2

For Time – 1 person works / 1 person rest

50 cal Echo Bike

30 Alternating DB Power Snatch @ 35/50lbs 

30 cal Echo Bike

20 Alternating DB Power Snatch @ 35/50lbs 

10 cal Echo Bike

10 Alternating DB Power Snatch @ 35/50lbs

F. If time:

Barbell hip Thrust, 12-15 reps x 3 sets, rest as needed

Wednesday

A. 1 Hurdle Jump Over, 1 high rep every 15 sec x 5 minutes – setup boxes with dowels/held by light plates (10lbs) or you can just have clients jump if appropriate. Challenge ones that can do this safely!

B. Back Squat, 5-4-3, 3 min – increasing per set – tough load – goal is to add per set from previous weeks

C. 5 Rounds For Time – Teams of 2

400m Running – together (both partners run)

(Into..)

300m Ski Erg – rest / break as needed / 1 person work / 1 person rest

*can’t start the ski erg until both partners are back from the run*

Thursday

A. Warm-Up/Prep

B. EMOM x 15 minutes

1st – 20-30 sec Toes to Bar Practice

2nd – 20-30 sec “Push” practice (HSPU/Wall Walk/Push-Up, etc)

3rd – 30 sec Double Under Practice

C.  5 min @ 85-90%

9 cal Ski Erg

6 Push Press @ 55/75lbs

3 SandBag Clean Over Shoulder @ 50/100

2:30 min Rest

5 min @ 85-90%

9 cal Echo Bike

6 Deadlifts @ 95/135lbs

3 Bar Facing Burpees

D1. Seated Barbell Press @10×1, 10-12 reps x 3 sets, 1 min

D2. Parallel Grip Ring Row @ 10×1, 10-15 reps x 3 sets, 1 min

Friday

A. Deadlift @ 11×1, 5-4-3, 3 min – 3 tough sets

B. 5 sets – High Repeatable Effort

200m Running

10/15 cal Bike Erg

10 Walking Lunges

5 L arm DB Power Clean @ 40/65 – from floor

5 R arm DB Power Clean @ 40/65 – from floor

2 min Rest

*mix & match work order per set

Wk 2/4 – July. 28 / 2025
Monday
A1. Push Press @ 11×1, 5-5-4-4-3, 10 sec – increasing loads is the goal, especially from 5-4-3, etc
A2. Ring Row @ 40×1, 10 tough reps @ tempo x 5 sets, 90-120 sec – focus on the eccentric, make it tough
B. Prep/Set-Up
C. 8 Rounds For Max Row Cals [20 min AMRAP]
2:30 min [6 Pendlay Row + 85/115 + 8 Lateral Barbel Burpees + AMRAP Row Cals in time remaining]
D1. Tall Kneeling Banded Tricep Press Downs @ 11×1, 20 tough reps x 3 sets, 1 min
D2. Standing DB Frontal Raises @ 10×0, 10-15 reps x 3 sets, 1 min

Tuesday
A. 2 Floating Muscle Snatch + 3 OHS (W/Pause) x 3 sets, rest as needed – primer for B
B. 2 Dip Squat Snatch + 1 Snatch Balance x 5 sets, rest as needed – light / moderate / speed / positions in the bottom
C. 1 Paused Squat Clean + 2 Paused Split Jerk x 3 sets, rest as needed – light / practice load for D
D. 1 Squat Clean + 1 Split Jerk x 5 sets, rest as needed – heavier singles here
E. 3 Round For Time
200m Running
100ft Walking Lunges – no weight
200m Running
20 KBS @ 16/24kg
F. DB Hip Thrust @ 10×0, 15-25 tough reps x 3 sets, 2 min

Wednesday
A. 1 Stationary High Box Jump, every 15 sec x 5 minutes – landing as high up on the box the goal “jumping practice” here
B. Back Squat, 6-5-4, 3 min – increasing per set
C. 2 set – High Effort
400m Running
15 Burpees Over 20/24” Box
2 min Rest
+
Rest 2 min Extra after 2 min on 2nd set (4 min)
+
2 sets – High Effort
500m Rowing
15/20 cal Echo Bike
2 min Rest

Thursday
A. Warm-Up/Prep
B. 5 Rounds:
3 min [Toes to Bar Practice + HSPU Practice + AMRAP Easy Echo]
C. 2 sets – High Effort
15/20 cal Ski Erg
30 sec FLR on Rings
12/15 cal Ski Erg
30 sec FLR on Rings
9/12 cal Ski Erg
30 sec FLR on Rings
2 min Rest
D1. Pronated Chin Over Bar Hold AMSAP x 3-5 sets, 1 min *scale with chest to ring hold from a tough angle if people can’t do 5-30 sec
D2. Seated 1 DB Skull Crusher @ 10×0, 10-12 reps x 3-5 sets, 1 min

Friday
A. Deadlift @ 11×1, 6-5-4, 3 min – 3 tough sets
B. 10 sets – High Effort
100m Run
100ft Farmer Carry @ 35/50
10 Alternating Step-Up
10 Push Press @ 35/45
1 min Rest
*Mix & Match Work Order Per Set

Wk 1/4 – July. 21/2025

Monday

A1. Push Press @ 11×1, 6 tough reps x 5 sets, 10 sec

A2. KB Gorilla Row @ 40×1, 16 alternating reps x 5 sets, 90-120 sec

B. Prep/Set-Up

C. 10 Rounds For Max Ski Cals

2 min [2 Wall Walk + 100ft Farmer Carry @ 50/75/hand + AMRAP Ski Erg Cals]

D1. Seated DB Lateral Raises @ 10×0, 10-12 reps x 3 sets, 1 min

D2. Seated DB Reverse Curls @ 10×0, 10-12 reps x 3 sets, 1 min – 

Tuesday

A. 1 Below Knee Hang Muscle Snatch + 1 Above Knee Hang Muscle Snatch + 2 OHS (W / pause) x 3 sets, rest as needed – light / primer for B

B. 3 Dip Squat Snatch x 5 sets, rest as needed – Light->Moderate – speed/position in the bottom – https://www.youtube.com/shorts/VPX0qvG94_Q

C. 3 Tall Clean + 3 Paused Split Jerk (dip)) x 3 sets, rest as needed   light load — 

D. 1 Below Knee Hang Squat Clean + 1 Front Squat + 1 Split Jerk @ Moderate x 5 sets, rest as needed

E. 2 Rounds – High Effort

1 min Rowing

1 min Walking Lunges – no load

1 min Rest

1 min Bike Erg

1 min Walking Lunges – no load

1 min Rest

F1. Barbell Good Morning @ 10×1, 10 reps x 3 sets, 1 min

F2. SandBag Carry, 100ft tough x 3 sets, 1 min

Wednesday

A. 5 Seated Box Jumps x 5 sets, rest as needed – power / speed / jump practice the goal here / challenging box / safe

B. Back Squat, 7-6-5, 3 min – 3 tough sets

C. Extended MAP:

3 sets – High Effort

400m Running

10/15 cal Echo Bike

2 min Rest

+

1 min Rest

+

3 sets – High Effort

400m Rowing

10/15 cal Bike Erg

2 min Rest

*keep track of your set times, hold yourself to a consistent pace effort every set

Thursday

A. Warm-Up/Prep

B. 3 Rounds:

2 min [Toes to Bar Practice + AMRAP Easy Echo Bike]

2 min [Push-Up/HSPU Practice + AMRAP Easy Echo Bike]

C. For Time

40 cal Ski Erg

100 Single Unders

21 DB Bench Press @ 35/50/hand

21 V-Ups

30 cal Ski Erg

75 Single Unders

15 DB Bench Press @ 35/50/hand

15 V-Ups

10 cal Ski Erg

50 Single Unders

9 DB Bench Press @ 35/50/hand

9 V-Ups

C1. Supinated Grip RIng Row @ 10×1, 10-12 reps x 3-5 sets, 1 min

C2. Tall Kneeling Banded Tricep Press Downs @ 11×1, 15-20 reps x 3-5 sets, 1 min

Friday

A. Deadlift @ 11×1, 7-6-5, 3 min – 3 tough sets

B. 10 sets – High Effort

[100m Run Buy In]

5 Burpees

5 Wall Balls @ 15/20lbs to 9/10ft

5 cal Ski Erg

5 Box Jump Overs @ 20/24”

5 Push Jerks @ 55/75lbs

1 min Rest

*Mix & Match Work Order Per set / every set starts with run buy in