Southwest Strength

*Reminder – > Open Gym Feb. 17 & Feb. 21 this week and SW Active Class – Tuesday Feb. 18

Wk 3/4 – Feb. 17/2025

Monday

A. Warm-Up/Prep

B. 5 Rounds:

400/500m Ski Erg

400/500m Rowing

10 x 50ft Shuttle Running

1 min Rest

* Rounds 1,2,3 – Easy Effort

* Round 4 – Moderate Effort

* Round 5 – Harder Effort

C. 10 min – Hard Work

Echo Bike Cals – 5,5,5, etc

Left Arm DB Push Press @ 35/50lbs – 2,4,6, etc

Echo Bike Cals – 5,5,5, etc

Right Arm DB Push Press @ 35/50lbs – 2,4,6, etc

Tuesday

A. Barbell Romanian Deadlift @ 40×1, 6-6-6, 3 min

B. Back Rack Reverse Lunge Every 1:30 min x 8 sets

Set 1 – 6 Left Leg

Set 2 – 6 Right Leg

C. 20 min @ 85-90%

21 cal Row/Ski/Bike Erg

15 Wall Balls @ 15/20lbs to 9/10ft

9 KBS @ 24k/32kg

Wednesday

A. 1 Power Snatch + 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch + 2 OHS x 5 sets, rest as needed

B. 1 Power Clean + 1 Below Knee Hang Power Clean + 1 Above Knee Hang Power Clean + 1 Front Squat x 5 sets, rest as needed

C.  5 Rounds For Time

10 Step Down Box Jumps onto 20/24” Box

10 Toes to Bar

10 cal Rowing

*15 min Time Cap

D1. Flat DB Bench Press @ 2×0, 10 reps x 3-5 sets, rest as needed

D2. Standing Ez Curl Bar or Standing DB Bicep, 10-12 reps x 3-5 sets, rest as needed

Thursday

A. Front Squat, work to a challenging set of 3

B. 3 sets:

3 Front Squat @ 85-90% of A

(Into…)

5 SandBag Clean Over Shoulder – heavy

2-3 min rest

C. EMOM until failure:

1st – 100ft Farmer Carry @ 24-32kg/hand

2nd – 6/8 cal Ski Erg

3rd – 100ft Farmer Carry @ 24-32kg/hand

4th – 8/10 cal Ski Erg

5th – 100ft Farmer Carry @ 24-32kg/hand

6th – 10/12 cal Ski Erg

…. Etc

Friday

A1. Strict Press @ 11×1, 3 tough reps x 5 sets, 10 sec

A2. Wall Walk, 4-7 fast reps x 5 sets 90 sec

A3. Toes to Bar Practice x 5 sets, 90-120 sec

B. 10 sets @ high effort 

8/10 cal Echo Bike 

5 Hand Release Push-Ups

5 Kipping Pull-Ups

20 Single Unders

1:30 min rest

*mix and match work order per set

Wk 2/4 – Feb. 10/2025

Monday

A. Warm-Up/Prep

B. @ Easy Effort

40/55 cal Rowing/Bike Erg/Ski Erg

20 No Push-Up Burpee

20 x 50ft Shuttle Running

– 1 min rest

@ Moderate Effort

35/50 cal Rowing/Bike Erg/Ski Erg

18 Burpees – no jump @ top

15 x 50ft Shuttle Running

– 2 min Rest

@ Hard Effort

30/45 cal Rowing/Bike Erg/Ski Erg

16 Lateral Burpees Over Rower (or over Barbell, etc)

10 x 50ft Shuttle Running

C. 10 min – Hard Work

8/10 cal Echo Bike (10/12 cal Bike Erg if needed)

10 Shoulder to OH @ 45/65lbs (barbell taken from the floor)

Tuesday

A. Barbell Romanian Deadlift @ 40xs1, 8-8-8, 3 min b/t

B. Front Rack Barbell Split Squat, @ 40×1, 4-5/leg x 3 sets, rest as needed

C. 20 min @ 85-90%

10 cal Bike Erg

10 Alternating Step-Up onto 20” Box

10 cal Bike Erg

10 KBS @ 16/24kg

Wednesday

A. 1 Snatch Pull + 1 Below Knee Hang Power Snatch + 1 OHS x 5 sets, rest as needed

B. 1 Power Clean + 1 Above Knee Hang Squat Clean x 5 sets, rest as needed

C. For Time

Rowing Cals – 10/15, 10/15, 10/15

Toes to Bar – 12-10-8

Alternating DB Power Snatch @ 35/50 – 10,10,10

(Into…)

Rowing Cals – 10//15, 10/15, 10/15

Pull-Ups – 12-10-8

Left Arm DB Push Jerks @ 35/50 – 5,5,5

Right Arm DB Push Jerks @ 35/50 – 5,5,5

*20 min time Cap

D1. Flat DB Bench Press @ 2×0, 10 reps x 3-5 sets, rest as needed

D2. Standing Ez Curl Bar or Standing DB Bicep, 10-12 reps x 3-5 sets, rest as needed

Thursday

A. Front Squat, work to a challenging set of 4

B. 3 sets:

4 Front Squats @ 85-90% of A

(Into…)

100ft Farmer Carry @ tough DBs/hand

100ft Double KB Front Rack Carry @ tough KBs/hand

2-3 min Rest

C. Perform Until Failure:

2 min [10 Lateral Burpees Over SandBag + 100ft SandBag Carry @ 100/150 + 8/10 cal Echo Bike]

2 min Rest

2 min [10 Lateral Burpees Over SandBag + 100ft SandBag Carry @ 100/150 + 10/12 cal Echo Bike]

2 min Rest

2 min [10 Lateral Burpees Over SandBag + 100ft SandBag Carry @ 100/150 + 12/14 cal Echo Bike]

2 min Rest

2 min [10 Lateral Burpees Over SandBag + 100ft SandBag Carry @ 100/150 + 14/16 cal Echo Bike]

…etc

Friday

A. 3 sets:

3 fast Wall Walks

– 10 sec rest

50ft Sled Pull with Pulling Rope

– 2 min Rest

B. 4 sets:

4 tough Strict Press

– 10 sec rest

5-10 Toes to Bar

– 2 min Rest

C. 5 sets @ high effort

[15/20 cal Ski Erg Buy In]

10 Push-Ups

10 DB Pendlay Row @ 35/50/hand

10 Wall Balls @ 15/20lbs to 9/10ft

– 2 min rest

*mix & Match Work Order per set

*every set starts with Ski Erg Buy in

Wk 1/4 – Feb. 3/2025

Monday

A. Warm-Up/Prep

B. 30 min:

500m Row / Ski / 1k Bike Erg

10 x 50ft Shuttle Run

10 Burpees

_________

0-20 min Very Easy Effort

20-25 min Moderate Effort

25-30 min Harder Effort

C. 10 min – Hard Work 

20 Alternating Step-Up onto 20/24” Box

20 KBS @ 16/24kg

Tuesday

A. Barbell Romanian Deadlift @ 40×1, 10-10-10, 3 min – 3 good / tough sets

B. Front Rack Barbell Split Squat @ 40×1, 6 reps per leg x 3 sets, rest as needed b/t legs

C. 10 Rounds For Max Rowing Cals

2 min [3 Wall Walks + 6 Box Jump Overs @ 20/24” Box + AMRAP Rowing Cals in time remaining]

– No Rest – 

Wednesday

A. 1 Power Snatch + 1 Above Knee Hang Power Snatch x 5 sets, rest as needed – all tough sets

B. 1 Power Clean + 1 Above Knee Hang Power Clean x 5 sets, rest as needed – all tough sets

C. For Time

30 cal Rowing /Bike Erg (bike erg 2nd choice if needed)

25 Toes to Bar

10 Overhead Squats @ 55/75lbs

– 1 min Rest

30 cal Rowing /Bike Erg (bike erg 2nd choice if needed)

25 Pull-Ups

10 Thrusters @ 65/95lbs

D1. Flat DB Bench Press @ 20×0, 8-12 reps x 3-5 sets, rest as needed

D2. Standing Ez Curl Bar or Standing DB Bicep, 10-12 reps x 3-5 sets, rest as needed

Thursday

A. Front Squat, work to a challenging set of 5

B. 3 sets:

5 Front Squats @ 85-90% of A

(Into..)

200ft heavy SandBag Carry

3 min Rest

C. 5 Rounds For Max Echo Bike Cals

2 min [10 Burpees Over 20/24” Box + AMRAP Echo Bike Cals]

2 min Rest

Friday

A. 3 sets:

3-10 Kipping HSPU

– 10 sec rest – 

2-5 fast Rope Climbs

– 2 min Rest

B. 3 sets:

5 Strict Press @ 10×1 

– 10 sec rest – 

5-10 Toes to Bar

– 2 min Rest

C. 3 sets – fast

100ft Farmer Carry @ 50/75/hand

10 DB Bench Press @ 35/50/hand

15/20 cal Ski Erg

1 min Rest

D. 3 sets – fast

100ft Double OH DB Carry @ 35/50/hand

15 DB Pendlay Row @ 35/50/hand

15/20 cal Rowing

1 min Rest

Wk 4/4 – SW Active – Jan. 27/2025
Monday
A. Paused Front Squat @ 22×2, 2-2-1-1-1, 3 min – work to a heavier paused single here!
B. 1 Hi-Hang Squat Snatch + 1 OHS x 10 sets, rest as needed
C. For Time – Working in a 30 sec on / 30 sec off format
30 Toes to Bar
30 cal Ski/Row
30 Dual KB Hang Clean to OH @ 20/35/hand
30 cal Ski/Row
30 Toes to Bar
D. Isometric DB Bent Over Hold, 15 sec x 5 sets, 60 sec – heavy as you can – https://www.youtube.com/watch?v=djBvClG2mKw

Tuesday – Open Gym
A Deadlift work to a challenging set of 4 – touch & go
B. Depth Jump to High Box Jump, 1 rep every 15 sec x 5 minutes – start off a low box, onto a high box – https://www.youtube.com/watch?v=Pppxa0EjM-w
C. Every 3 min x 8 sets – fast
Set 1 – 18-30 cal Rowing
Set 2 – 18-30 cal Ski Erg

Wednesday
A. Thruster, 3 tough reps x 5 sets rest as needed – bar taken from the ground to start!
B. Teams of 2 [Retest 2023/2024]
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

Thursday
A1. Push Press @ 10×1, 2-2-1-1-1, rest as needed – work to a heavier single
A2. Strict Pull-Up Work {Weighted, Negative, Progression, etc] x 5 sets, rest as needed
B1. Ring Dip/Strict Dip work (banded, etc) x 5 sets, rest as needed
B2. Rope Climbs, 1-5 fast reps x 5 sets, rest as needed
C. 4-5 sets @ high effort
2 Wall Walks
5 Box Jump Overs @ 20/24” Box
7 cal Bike Erg/Row
9 Toes Through Rings
1 min Rest

Friday
A. Paused Back Squat @ 22×2, 2-2-1-1-1, 3 min – work to a heavier paused single
B. For Time
15 SandBag Clean onto 40/44” Box @ 100/150lbs
5 x [1 Power Clean + 1 Front Squat + 1 Shoulder to OH @ 65/95]
400/500m Rowing
5 x [1 Power Clean + 1 Front Squat + 1 Shoulder to OH @ 85/135]
15 SandBag Clean onto 40/44” Box @ 100/150lbs
*15 min Time Cap
C1. GHD Hip Extension, 10 reps x 3 sets, 30-60 sec
C2. Goblet Single Leg Good Morning, 6-8/leg x 3 sets, 30-60 sec b/t legs – 1 min before C1

Wk 3/4 – SW Active – Jan. 20/2025

Monday

A. Paused Front Squats @ 22×2, 3 reps x 5 sets, 3 min

B. 1 Hi-Hang Power Snatch + 1 Above Knee Hang Power Snatch x 10 sets, rest as needed – tough sets – *coach the hi-hang position here, its not an above knee!!

C. 5 Rounds For Max Reps

20 sec Burpees

20 sec Toes to Bar

20 sec Box Jump Overs @ 20/24” Box

30 sec Rest

60 sec Concept 2 Erg

30 sec Rest

D1. Tall Kneeling DB Press @ 10×1, 10-15 tough reps x 3 sets, 1 min

D2. Dual DB Bicep Curls, or Standing Ez Curl Barbell Bicep Curls, @ 10×1, 10-15 tough reps x 3 set, 1 min

Tuesday – Open Gym

A. Deadlift, work to a challenging set of 6 – touch and go / one set

B. Seated Box Jumps onto High Box, 5-7 reps every 2 min x 5 sets

C. Every 2 min x 12 sets – fast

Set 1 – 13-22 cal Rowing

Set 2 – 13-22 cal Ski Erg

Wednesday

A. Thruster, 5 reps x 3 sets, rest as needed – from a rack! Tough sets, work to your challenging set of 5

B. 15,000m Bike Erg For Time [or 7500m Row if not enough bikes] – Teams of 2

*every 3 min – starting @ 0 – both partners must perform 10 Burpees each before getting back on the bike

*have a main clock going for the 0,3,6,9, etc – then by the team both partners do bike erg, the screen on the bike erg should still be all good! Partners can switch biking @ anytime!

Thursday

A1. Push Press @ 10×1, 3 tough reps x 5 sets, etc, rest as needed

A2. Strict Pull-Up Work {Weighted, Negative, Progression, etc] x 5 sets, rest as needed

B1. Ring Dip/Strict Dip work (banded, etc) x 5 sets, rest as needed – higher volume/reps here 5+

B2. Rope Climbs, 1-5 fast reps x 5 sets, rest as needed

C. 3 sets – fast

21 V-Ups

15 cal Rowing or Ski Erg

9 [6 Toes to Bar + 3 Wall Walks]

2 min Rest

Friday

A. Paused Back Squat @ 22×2, 3 tough reps x 5 sets, 3 min

B. @ Fast / High Effort – For Time

1 Round of DT @ 65/95lbs

10 x 50ft Shuttle Running

1 min Rest

1 Round of DT @ 65/95lbs

10 x 50ft Shuttle Running

30 sec Rest

1 Round of DT @ 65/95lbs

10 x 50ft Shuttle Running

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

C. 3 Rounds @ high effort

30 sec Walking Lunge

30 sec rest

30 sec Moderate Sled Push

30 sec rest

30 sec Standing Bike erg @ damper 8

30 sec rest

D. Staggered Stance Barbell Good Morning With Hold, 6 reps per leg x 2 sets, rest as needed – https://www.youtube.com/shorts/jTQ_GxK_dNQ

*light sets, bar & maybe a bit of weight

Wk 2/4 – SW Active – Jan. 13/2025

Monday

A. Paused Front Squats @ 22×2, 4 reps x 4 sets, 3 min

B. 1 Below Knee Hang Power Snatch @ tough every 45 sec x 12 reps

C. 3 Rounds @ high effort

15/20 cal Concept 2 Erg

10 Toes to Bar

10 Burpees to Pull-Up Bar Touch

2 min Rest

D1. Seated Double KB Press @ 11×1, 8-10 tough reps x 3 sets, 1-1:30 min

D2. Parallel Grip Ring Row @ 20×1, 10-12 tough reps x 3 sends, 1-1:30 min

Tuesday – Open Gym

A. Deadlift, work to a challenging set of 8 – touch and go / one set

B. Seated Box Jumps Onto High Box, 1 rep every 15 sec x 6 minutes

C. EMOM x 24 minutes – fast

1st – 6-12 cal Rowing

2nd – 6-12 cal Ski Erg

*hold your highest cals possible / but must be repeatable every single set

Wednesday

A. 1 Power Clean + 1 Split Jerk + 1 Front Squat + 1 Split Jerk, work to a challenging set

B. Every 2 min x 15 Sets for Max Bike Erg Cals

10 KBS @ 16/24kg + 10 Wall Balls @ 15/20lbs to 9/10ft + 10 Box Jump Overs @ 20/24” Box + AMRAP Bike Erg Cals

*1 partner works / 1 partner rest, but they are to share the work load every set / for example – 1 person does 10 KBS, 1 person does 10 wall balls, 10 box jump overs, then partner 2 does the bike – both partners are working / resting for 30 min – total score is bike

*not alternating rounds!

Thursday

A1. Push Press @ 10×1, 4-5 reps x 4 sets, rest as needed

A2. Strict Pull-Up Work {Weighted, Negative, Progression, etc] x 4 sets, rest as needed

B1. Glute Bridge DB Bench Press @ 40×1, 8-10 res x 3 sets, rest as needed

B2. Rope Climbs, 1-5 fast reps x 3 sets, rest as needed

C. 10 sets – fast

5 cal Ski Erg

4 Push-Ups

3 Toes to Bar

2 Burpees

1 SandBag Clean Over Shoulder @ 100/150

1 min Rest

Friday

A. Paused Back Squat @ 22×2, 4-5 reps x 4 sets, 3 min

B. 3 sets – fast

20/30 cal Rowing/Bike Erg

15 Anchored Sit-Ups

5 Unbroken Deadlifts + 5 Unbroken Hang Power Cleans – start @ 75lbs/115lbs + 0-10lbs per set

2 min Rest

C. 10 min: – Weight Vest

20 sec Left Leg Russian Step-Up onto 20” Box

20 sec Right Leg Russian Step-Up onto 20” Box

20 sec rest

D. Sorenson Hold, 20-45 sec x 3 sets, rest as needed

Wk 1/4 – SW Active – Jan.6/2025

Monday

A. Paused Front Squats @ 22×2, 5-6 tough reps x 3 sets, 3-4 min b/t

B. 2 Below Knee Hang Power Snatch every 60-75 sec x 7 sets – tough sets

C. 10 min – Hard Work

8/10 cal Ski Erg

5 L arm DB Hang Clean OH @ 35/50

5 Toes to Bar

8/10 cal Ski Erg

5 R arm DB Hang Clean to OH @ 35/50

5 Toes to Bar

D1. Double KB Push Press @ 22×2, 8-10 tough reps x 3 sets, 1-1:30 min

D2. DB Bent Over Rows @ 20×0, 8-12 tough reps x 3 sets, 1-1:30 min

Tuesday – Open Gym

A. Deadlift, work to a challenging set of 10 touch and go reps – one set

B. Seated Box Jump onto High Box, 1 rep every 15 sec x 5 minutes

C. EMOM x 20 minutes – fast

1st – 6-12 cal Rowing

2nd – 6-12 cal Ski Erg

*hold your highest cals possible / but must be repeatable every single set

Wednesday

A. 1 Power Clean + 1 Split Jerk work to a challenging single [Coach Joey will provide lots of drills / sets here if a heavy single is off the cards]

B.  Every 3 min x 10 sets for Max Echo Bike Cals – Teams of 2

200ft SandBag Carry @ 100/150lbs + 15 Wall Balls @ 15/20lbs to 9/10ft + AMRAP Echo Bike in time remaining

* 1 person work / 1 person rest / max cals the score!

C. Isometric Split Squat, 20-40 sec per leg x 3 sets, rest as needed b/t legs – https://www.youtube.com/watch?v=jKtW2gBFy_o

Thursday

A1. Push Press @ 10×1, 5-6 tough reps x 3 sets, rest as needed

A2. Strict Pull-Up Work {Weighted, Negative, Progression, etc] x 3 sets, rest as needed

B1. Flat DB Bench Press @ 40×1, 10 tough reps x 3 sets, rest as needed

B2. Sled Pull with Pulling Rope, 50ft tough x 3 sets, rest as needed

C. 8 sets – fast

2 Wall Walks

4 Kipping Pull-Ups

6 Box Jump Overs @ 20/24”

1 min Rest

D. Standing Ez Curl BB Bicep, 10-15 reps x 3 sets, rest as needed

Friday

A. Paused Back Squat @ 22×1, 5-6 tough reps x 3 sets, 3-4 min b/t

B. 5 sets – fast

10/12 cal Bike Erg

4 Deadlifts

3 Hang Power Cleans

2 Front Squats

1 Shoulder to OH

2 min rest

@ 75/115lbs

C. Weighted Vest Russian Step-Up onto 20/24” Box EMOM x 10 minutes

1st – 8-12 Left Leg

2nd – 8-12 Right Leg

D. Sorenson Hold, 20-45 sec x 3 sets, rest as needed

New years Workout

A. Interactive Group Warm-up

B. Accumulate Max reps in Teams of 2 (Both Athletes working at the same time on different movements)

6 min @85-90%

Row Cals

Step ups 20/24Rest 3 min

6 min @85-90%

Echo Bike Cals

Toes to Bar/Toes to ring/Kipping leg raiseRest 3 min

6 min @85-90%

Ski Cals

Wall Balls 14/20 Rest 3 min

6 min @85-90%

Bike Erg Cals

Single Arm DB Hang Clean + Jerks 35/50

Wk 4/4 – Dec. 30/2024

Monday

A. Every 1:30 min x 10 sets – fast

5 cal Ski Erg + 1 tough Power Snatch + 1 OHS

B. 3 sets:

5-10 Toes to Bar

(Into…)

10 L arm DB Row @ tough

(Into…)

100ft L arm Farmer Carry @ tough

1 min Rest

5-10 Toes to Bar

10 R arm DB Row @ tough

100ft R arm Farmer Carry @ tough

1 min Rest

C1. Standing DB Strict Press @ 10×0, 12-15 tough reps @ tempo x 3 sets, 1-2 min

C2. Standing DB Hammer Curls @ 10×0, 12-15 tough reps x 3 sets, 1-2 min

Tuesday

A. Deadlift @ 11×1, 3 tough reps x 5 sets, 3 min – start @ 80~% of 1RM – build or stay

B. For Time

30 Devils Press @ 35/50/hand

60 Wall Balls @ 15/20lbs 9/10ft

*do in any REP /Round scheme to complete the work

*for example:

10 Rounds For Time

3 Devils Press 

6 Wall Balls

C. 1-2 sets:

15 cal Rowing @ 5/10

15 cal Rowing 7/10

15 cal Rowing @ 9/10

60 sec Rest

15 cal Bike Erg @ 5/10

15 cal Bike Erg 7/10

15 cal BIke Erg @ 9/10

60 sec Rest

Wednesday – New Years Day Group Workout with Coach Joey @ 12 noon – SIGN UP

Thursday

A. Every 2 min x 10 sets

8/10 cal Row/Bike Erg + 3 Deadlifts + 2 Hang Power Clean + 1 Shoulder to OH – building per set – start light + 0-5lbs per set – finish heavy

B. 3 sets:

3-10 Kipping HSPU / 5-15 Push-Ups

5-15 Ring Dip Support Leg Raises – https://www.youtube.com/watch?v=l4RbCeKOR40

1:30-2 min Rest

C. 5 Rounds For Max Ski Erg Cals

1 min [3 Wall Walks + AMRAP Ski Erg cals]

1 min rest

D. Alternating DB Bicep Curls, 20 alternating reps x 3 sets, 1 min

Friday

A. 10 min – Easy

10-30 Double Unders (15-30 sec Practice)

2-4 Alternating Touch & Go SandBag Clean to Shoulder @ Moderate – > Tough

4 Alternating Turkish Get Up @ Moderate Load

10/15 cal Easy Concept 2 Erg

B. Back Squat, 4-5 tough reps x 5 sets, 3 min

C. 10 Rounds For Max Burpees

1 min [100ft SandBag Carry @ 100/150lbs + AMRAP Burpees in time remaining]

30 sec Rest

D. Rower Hamstring Curls, 8-15 reps x 3 sets, rest as needed

Friday – Dec. 27 – Group Session @ 10am
A. Shoulder to Overhead – work to a 1RM 
– can be push press, push jerk, split jerk – from a rack
B. Hang Power Clean, work to a challenging double
C. 10 Rounds For Time [You Go / I Go – Teams of 2]
5 Power Clean @ 85/135lbs
100ft Farmer Carry @ 35/50/hand
10/15 cal Rowing