Southwest Strength

Wk 2/4 – SW Active -Oct. 21

Monday

A. 1 Snatch High Pull + 1 Below Knee Hang Squat Snatch + 1 Snatch Balance + 1 OHS x 7 sets, rest as needed- Moderate Load, Good Positions

B. 8-10 sets @ high effort

100m Ski or Row

11 Double Unders

9 KBS @ 16/24kg

7 Air Squats

5 Push-Ups

1 min Rest

Coach Notes – should be around that 1-1:30 min of work / adjust if its taking to long for individuals

C. 3-5 sets:

8-12 DB Bench Press @ 20×1

– 10 sec rest – 

10-20 Plank Shoulder Taps

2 min Rest

Tuesday – Open Gym

A. Erg [s]

2 sets:

1k Ski Erg @ Easy Effort

(Into….)

5 Rounds @ high effort

60 sec Rowing

60 sec Rest

60 sec Echo Bike

60 sec Rest

Wednesday

A. Back Squat, 4-4-3-3, 3 min – 4 tough sets

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

C. Close Grip Bench Press, 4-4-4, 2-3 min – 3 tough sets

D. 5 Rounds:

5-8 Toes to Bar

1 min Easy Erg

E. 5 Rounds

Wall Walk/HSPU/Push-Up Work [CoachJoey will prescribe reps / movements for you]

1 min Easy Erg

Thursday

A. Single Leg Hurdle Jump with Double Bounce, 5 reps per leg x 3 sets per leg – rest as needed b/t – https://www.youtube.com/watch?v=73Xro-b2DfU

B. 2 Foot Lateral Hurdle to 1 Foot Land, 5/leg x 3 sets, rest as needed b/t – https://www.youtube.com/watch?v=QT7HQXxC7kQ

C1. 5 Seated Box Jumps onto High Box x 5 sets, 30 sec

C2. Double Unders, 30-60 sec practice x 5 sets, 30 sec

D. @ High Effort

3 min AMRAP

400/500m Rowing

AMRAP Burpees in time remaining

2 min Rest

3 min AMRAP

400/500m Ski Erg

AMRAP Double Hang KB Clean to OH @ 20/35/hand

2 min Rest

3 min AMRAP

800m/1,000m Bike Erg

AMRAP Burpees in time remaining

2 min Rest

3 min AMRAP

.7/.8 mile Echo Bike

AMRAP Double Hang KB Clean to OH @ 20/35/hand

Friday

A. 10 sets – fast

7 Wall Balls @ 15/20lbs to 9/10ft

1 Power Clean + 1 Hang Squat Clean – start @ light + 0-10lbs per set – finish @ tough

1 min Rest

B. 5 min @ 85-90%

10 Kipping Pull-Ups

10 cal Rowing

10 1 DB Step-Over 20/24” Box

– 2:30 min Rest

5 min @ 85-90%

5 Ring Dips

7 cal Ski Erg

9 Box Jump Overs @ 20/24” Box

C1. Pull-Up Work, 3-5 sets, rest as needed

C2. Pendlay Row @ 10×1, 8-10 reps x 3-5 sets, rest as needed

Reminder – Monday – 6:30am Class, Open Gym 10am-12noon.

Reminder – Tuesday Evening 4-7 is open gym/ no group class coached. Schedule is up online!

Wk 1/4 – SW Active
Monday 
A. 2 Snatch High Pull + 1 Squat Snatch + 1 Above Knee Hang Squat Snatch x 7 sets, rest as needed – Moderate Load, Good Positions
B. 10 sets @ high effort
5 cal Row or Ski Erg
5 Push Jerks @ 55/75lbs
5 Lateral Barbell Burpees
5 V-Ups
1 min Rest
C. 5 sets:
8-15 Push-Ups
– 10 sec rest – 
8-10 tough DB Bench Press
2-3 min Rest

Tuesday – Open Gym
A. 3 Rounds – Easy
1,000m Rowing
30-60 sec L Side Bridge
30-60 sec R Side Bridge
B. 3 Rounds – Easy
2,000m Bike Erg
1 min FLR on Rings or 1 min Front Bridge
C. 3 Rounds – Easy
1,000m Ski Erg
30 sec L arm KB Farmer Carry – Moderate to Tough
30 sec R arm KB Farmer Carry – Moderate to Tough

Wednesday 
A. Back Squat, 5-5-4-4, 3 min – 4 tough sets
B. Deadlift @ 11×1, 5-5-5, 3 min – 3 tough sets
C. Close Grip Bench Press, 5-5-5, 2-3 min – 3 tough sets
D. 5 Rounds – Easy Effort / Skill Practice
2 min [5-10 Toes to Bar + 10 Lateral Step-Overs 20/24” Box + AMRAP Easy Row, Bike or Ski Erg]
– No Rest – 
E. 5 Rounds – Easy Effort / Skill Practice
2 min [3-5 Strict Dips / Ring Dips + 5-10 Push-Ups + 10 Reverse Lunges + AMRAP Easy Row, Bike or Ski Erg]
– No Rest – 

Thursday
A. EMOM x 15 minutes
1st – 10-16 Lateral Single Leg Jumps
2nd – 30 sec Double Unders
3rd – 5 Seated Box Jumps onto High Box
B. 5 Rounds:
1,000m Bike Erg
400m Running
10 Double Hang KB Power Cleans @ Light/hand
– 1 min Rest
* Rounds 1,2,3 – Very Easy
* Rounds 4 – Moderate
* Round 5 – Harder
*keep track of rounds , goal is consistent times on Easy and show a progression of increase in pace through 4,5

Friday
A. 10 sets – fast
10-20 Double Unders
2 Split Jerks – start @ light + 0-10lbs per set – finish @ heavy double / from a Rack!
1 min rest
B. 5 min @ 85-90%
30 Alternating Step-Up onto 20/24” Box
20 Toes to Bar
10 SandBag Clean Over Shoulder @ 100/150lbs
AMRAP Power Cleans @ 85/135lbs in time remaining
– 2:30 min Rest
5 min @ 85-90%
30 Alternating Step-Up onto 20/24” Box
7 Wall Walks
5 Rope Climbs to 12ft
AMRAP Hang Power Snatch @ 65/95lbs in time remaining
C1. Seated OH DB Press @ 10×1, 8-12 reps x 3-5 sets, rest as needed
C2. Pull-Up Work, x 3-5 sets rest as needed

Good Morning!! – *Important Announcement*

Regarding some schedule changes coming for the fall. We are making some changes to accommodate some coach availability and also hoping to merge some of our small class attendance (1-2) of people into having more members together (being a bit more efficient with our time).

Small changes below:

Tuesday 4-7pm *Open Gym* (No group class) (open for all members – see video explaining this) – Individual Programs, Group Class Program thats posted for tuesday.

Friday – 4pm Class, 5:15-6:15pm (no 6-7 pm).

Wk 4/4 – Oct. 7/2024
Monday
A. Back Squat, 5-6 reps x 3 sets, 3 min
B. Back Squat, 6-8 reps @ 70-75% of highest from A x 1 set – fast / no pause, get down, get up!
C. Bench Press @ 11×1, 3-4 reps x 5 sets, 2-3 min – all tough sets!
D. Deadlift @ 40×0, 6 reps @ tempo unbroken x 4 sets, 2 min – tough
E. For Time
Accumulate 5 min Front Bridge
* every break 5 Burpees
*10 min Time Cap

Tuesday – Open Gym (not coached group)
A. EMOM x 15 minutes
1st – 5 Seated Box Jumps onto High Box
2nd – 5-10 left leg lateral hurdle
3rd – 5-10 right leg lateral hurdle
B. 20 min – Easy
15 cal Rowing
10 tough DB Bench Press
5 Strict Pronated Pull-Ups
C. Standing Ez Curl Barbell Bicep Curls, 10-12 reps x 3 sets, rest as needed
Wednesday
A. 1 Below Knee Hang Muscle Snatch + 1 Above Knee Hang Muscle Snatch per min x 5 minutes 
B. 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch per min x 5 minutes
C. For Time
1km Running
10 x 5 Burpees + 5 Box Jump Overs @ 20/24” 
10 x 2 SandBag Clean Over Shoulder @ 100/150lbs Sandbag Carry @ 100/150lbs

Thursday. 
A. 1 Power Clean + 1 Thruster + 1 Push Jerk + 1 Split Jerk x 5 sets, rest as needed – moderate sets
B. 1 Squat Clean Thruster + 1 Push Jerk + 1 Split Jerk x 5 sets, rest as needed – tough sets
C. For Time [Working in a 60 sec on / 30 sec off format]
25/30 cal Ski Erg
25 Toes to Bar
25 Push-Ups
15/20 cal Ski Erg
15 Toes to Bar
15 Push-Ups
D. Alternating DB Gorila Rows @ 20×0, 16-20 alternating reps x 4-5 sets, 2 min

Friday
A. Warm-Up/Prep
B. Every 3 min x 12 sets – high effort
Set 1 – 90 sec Rowing
Set 2 – 90 sec Bike Erg
Set 3 – 90 sec Ski Erg
Set 4 – 90 sec Echo Bike
B. Barbell Hip Thrusts, 8-10 reps x 2-3 sets, rest as needed
C. Double KB Front Rack Carry, 30 sec on / 30 sec off x 5-10 sets

Reminder, open gym on monday sept. 30

Wk 3/4 – Sept. 30/2024

Monday – Open Gym

A. Back Squat, 6-7 reps x 3 sets, 2-3 min b/t

B. Back Squat, 8-10 reps @ 65-70~% of highest from A x 1 set – fast / no pause , get down, get up!

C. Bench Press @ 11×1, 4-5 reps x 4 sets, 2-3 min

E. FLR on Rings, 2 min AMRAP x 1 set – as many seconds accumulated as possible x 1 set

F. Deadlift @ 40×0, 8 reps @ tempo unbroken x 3 sets, 2 min – moderate to tough!

G. For Time -100 Alternating Step-Up onto 20/24” Box – @ Minute 0 , 2,4, etc perform 6/8 cal Echo Bike

* 10 min time cap*

Tuesday

A. 2 Above Knee Hang Muscle Snatch + 1 Snatch Balance + 1 OHS @ light – > moderate per min x 6 minutes

B. 2 Above Knee Hang Power Snatch + 2 OHS @ tough per min x 6 minutes

C. For Time

50 cal Rowing

5 Rope Climbs [25 Ring Rows]

10 x [1 Squat Clean + 2 Front Squats @ 85/135lbs]

D1. Flat DB Bench Press @ 20×1, 8-10 reps x 4-5 sets, rest as needed

D2. One Arm DB Row @ 20×1, 8-10 / arm x 4-5 sets, rest as needed

Wednesday

A. Seated Box Jumps, 5 reps every 1:30 min x 6 sets – off bench or lower box

B. Lateral Hurdle Jumps, 20 fast reps x 2 sets, 1 min – https://www.youtube.com/watch?v=Q6KsNgRNhTk

C. For Time

1km Running

(Into…)

3 Rounds:

15/20 cal Rowing

5 SandBag Clean Over Shoulder @ 100/150

(Into…..)

3 Rounds:

15/20 cal Rowing

15 Burpees – no jump @ top

* 30 min time cap

Thursday

A. 1 Paused Power Clean + 1 Front Squat + 1 Split Jerk x 5 sets rest as needed – all moderate sets

B. 1 Paused Squat Clean + 1 Split Jerk x 5 sets, rest as needed – all tough sets

C. 5 Rounds For Max Reps

1:30 min [8/10 cal Bike Erg + 7 Toes to Bar + AMRAP Alternating DB Power Snatch @ 35/50lbs]

1 min Rest

D. KB Pendlay Rows @ 10×0, 10 tough reps x 5 sets 1-2 min

Friday. 

A. Warm-Up/Prep

B. Every 2 min x 16 sets – fast / consistent

Set 1 – 60 sec Rowing

Set 2 – 60 sec Bike Erg

Set 3 – 60 sec Ski Erg

Set 4 – 60 sec Echo Bike

B. Barbell Hip Thrusts, 10-12 reps x 3 sets rest as needed

C. 50 Anchored Sit-Ups For Time

Here are some of the pro’s and con’s I have run into along the way while tracking my food: (by – Coach Sara Corrigal)

PRO: Provides you a measure
If I asked you how many grams of protein you ate in a day, it would be pretty difficult to estimate the amount off the top of your head. Measuring allows you to be as accurate as possible. Especially if you have a certain set of macronutrients that you are required to eat in a day.
It allows you to evaluate your weight/progress/performance eating ‘X’ amount of macros, and if any changes are required.

CON: Stressful
Let’s face it, tracking food everyday can be stressful, confusing and can demotivate you at times.
Of course you do not want to be tracking every day for the rest of your life, but even for short periods of time it can be too much of a requirement for some.
It can be especially stressful when you don’t have control over the cooking or buying of the food. Times like this should not be stressful but for some it takes a while to realize social events and eating out is not a stressful event.

PRO: Education
Without measuring, you simply don’t have the knowledge of calories, macronutrients, food quality, etc, etc.
Many people don’t realize how much fat is in a caramel frappuccino from Starbucks or how much protein is in a chicken breast. Counting macros and looking at the nutritional labels educates you on food quality, along with macronutrient (pro/fat/carbs) content.
This leads to people underestimating their macro intake when not tracking.
Many people are simply not eating the required protein amount for their goals, so measuring can let you know exactly how much you need.
Therefore weighing your food over time will give you a solid idea of what 100g of chicken breast looks like, how much protein it contains.

CON: Too focused on macros and not food quality
When someone starts to focus on hitting numbers, they can sometimes get caught up in trying to factor in all their favourite ‘junk’ food and forget about food quality.
I’m not saying you’re not allowed to do this, when I want to have somewhat of a ‘cheat meal’, I will try my best to fit it into my macros for the day. But you don’t want to make it a habit of swapping out an apple for a bowl of chips every day just because it would give you the same amount of carbohydrates needed.

PRO: The more you do it, the easier it becomes
These days, there is an app for everything, and that is the case for food measurement. The app that Nathan and I use is called Fat Secret, and so far, this is the easiest to navigate. Anything with a barcode you can scan, and the proper macros will show up that match what’s on the box, if not, you can easily manually enter it, this just takes a little more time. The more you use this app, the more your ‘recently eaten food’ will pop up, making it easy to just click on something you eat regularly. It also comes in handy if you are eating at a popular chain restaurant. You can search the restaurant and the menu, to see what the macronutrients of any dish is.

I’m not telling you guys that measuring all of your food is absolutely needed to reach your health/fitness goals, but it was the turning point in my own fitness journey. Actually realizing what I was putting into my body, and learning consistency is one of the only things that will get you results. Even if you try it for a week, it may have you realizing some things you may want to change, or just simply realizing what you are actually eating. Not even necessarily weighing and measuring, but simply recording what you eat in a day, can help immensely!

Wk 2/4 – Sept. 23/2024

Monday

A. Back Squat, 7-8 reps x 2 sets, 2-3 min b/t

B. Back Squat, 8-12 reps @ 65~% of highest from A x 1 set – fast /. No pause, get down, get up!!!

C. Bench Press @ 11×1, 5-6 reps x 3 sets, 2-3 min

E. Flat DB Bench Press, 20-25 unbroken reps @ toughest you can x 2 sets, 2-3 min

E. Deadlift @ 40×0, 10 reps @ tempo unbroken /touch and go x 3 sets, 2 min – light – > Moderate loading, focus is feeling position with the tempo and being under tension the entire time! – Similar or heavier loading then last week!

F. For Time – Teams of 2 – 100 cal Echo Bike – every time you switch partners, BOTH partners must complete 20 Reverse Lunges – no load before you start biking again

*10 min Time Cap*

Tuesday

A. 1 Below Knee Hang Muscle Snatch + 2 Above Knee Hang Muscle Snatch + 2 OHS x 3 sets, rest as needed – @ moderate load

B. 1 Below Knee Hang Power Snatch + 2 Above Knee Hang Power Snatch + 2 OHS x 3 sets, rest as needed @ tough load

C. For Time

15/20 cal Rowing

3 Rope Climbs to 12ft

10 Hang Power Cleans @ 95/135lbs

15/20 cal Rowing

2 Rope Climbs to 12ft

10 Hang Power Cleans @ 95/135lbs

15/20 cal Rowing

1 Rope Climbs to 12ft

10 Hang Power Cleans @ 95/135lbs

*if you cant do RX rope climbs you will do the following below:

For Time

15/20 cal Rowing

20 Inverted Rows – use legs as needed

10 Hang Power Cleans @ 95/135lbs

15/20 cal Rowing

15 Inverted Rows – use legs as needed

10 Hang Power Cleans @ 95/135lbs

15/20 cal Rowing

10 Inverted Rows – use legs as needed

10 Hang Power Cleans @ 95/135lbs

D1. Seated DB Arnold Press @ 20×0, 10-12 reps x 3-4 sets, 1-1:30 min

D2. Standing EZ Curl BB Bicep @ 20×0, 10-12 reps x 3-4 sets 1-1:30 min * can share bars or do standing db hammer curls – same reps

Wednesday

A. 1 Hurdle Jump every 15 sec x 5 minutes – set-up with 1 box & a small dowel, challenging / appropriate height

B. 5 Touch and Go Hurdle Jumps into Box Jump x 5 sets , rest as needed – https://www.youtube.com/watch?v=AL6CTDXaHZc

C. Single Leg Lateral Hurdles, 6 quick /touch and go hurdles x 4 sets, rest as needed b/t legs – https://www.youtube.com/watch?v=8FS_yREhLi0

D. For Time:

400m Running

10 Alternating DB Power Snatch @ 35/50lbs

10 Lateral Burpees Over DB

20 Alternating Step-Up onto 20/24“ Box

(into…)

400m Running

20 Alternating DB Power Snatch @ 35/50lbs

10 Lateral Burpees Over DB

20 Alternating Step-Up onto 20/24“ Box

(into…)

400m Running

30 Alternating DB Power Snatch @ 35/50lbs

10 Lateral Burpees Over DB

20 Alternating Step-Up onto 20/24“ Box

Thursday

A. 1 Below Knee Hang Muscle Clean + 2 Above Knee Hang Muscle Clean + 2 Split Jerks x 3 sets, rest as needed @ Moderate

B. 1 Below Knee Hang Squat Clean + 2 Above Knee Hang Squat Clean + 2 Split Jerks x 3 sets, rest as needed – @ Tough

C. 5 sets – fast

5 Toes to Bar

10 OHS @ 55/75lbs

5 Toes to Bar

8/10 cal Ski Erg

1 min Rest

D. Supinated Grip Ring Row, 10-12 reps x 4 sets, 1-2 min

Friday 

A. Warm-Up/Prep

B. EMOM x 32 minutes

1st – 30 sec Rowing

2nd – 30 sec Bike Erg

3rd – 30 sec Ski Erg

4th – 30 sec Echo Bike

C. Barbell Hip Thrusts, 12-15 tough reps x 3 sets, rest a needed

E. 2 min AMRAP V-Ups

Wk 1/4 – Sept. 16

Monday 

A. Back Squat, 8-9 reps x 2 sets, 2-4 min b/t

B. Back Squat, 10-12 reps @ 60~% of A x 1 set – @ 10×0 – speed is the goal / no pause @ the top

C. Bench Press @ 11×1, 6-7 tough reps x 3 sets, 2-3 min b/t – coach joey will show you guys how to be powerlifters this day 

D. Flat DB Bench Press, 20 unbroken reps @ toughest you can x 2 sets, 2-3 min b/t

E. Deadlift @ 40×0, 10 reps @ tempo unbroken /touch and go x 3 sets, 2 min – light – > Moderate loading, focus is feeling position with the tempo and being under tension the entire time!

F. @ High Effort For Max Reps

1:30 min Alternating Step-Up onto 20” Box

1:30 min Echo Bike

1:30 min Reverse Lunges

1:30 min Echo Bike

Tuesday

A. 1 Below Knee Hang Muscle Snatch + 1 Above Knee Hang Muscle Snatch + 1 Hi-Hang Muscle Snatch + 3 OHS x 3 sets, rest as needed – @ moderate load

B. 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch + 1 Hi-Hang Power Snatch + 3 OHS x 3 sets, rest as needed @ tough load

C. For Time

Lateral Barbell Burpees – 15-12-9

Below Knee Hang Power Cleans @ 75/115lbs – 9-7-5

Toes to Bar – 7-7-7

2 min Rest

Lateral Barbell Burpees – 15-12-9

Push Jerks @ 75/115lbs – 9-7-5 *bar from floor

Toes to Bar – 7-7-7

D1. Seated DB Arnold Press @ 20×0, 8-12 reps x 3 sets, 1-1:30 min

D2. Standing EZ Curl BB Bicep @ 20×0, 10-12 reps x 3 sets 1-1:30 min * can share bars or do standing db hammer curls – same reps

Wednesday

A. Depth Jump to Hurdle Jump, 1 rep every 20 sec x 5 minutes – Moderate Height / Smooth Technique – https://www.youtube.com/watch?v=M1hst4LvYC8

*can set this up off – depth jump off low box, then have dowel set-up with box if appropriate for individuals

B. Single Leg Lateral Hurdles, 6 quick /touch and go hurdles x 3 sets, rest as needed b/t legs – https://www.youtube.com/watch?v=8FS_yREhLi0

C. Double Unders, 20-30 sec x 5-10 sets, rest as needed

D. 5 Rounds For Max Reps

4 min [400m Running + AMRAP Rowing Cals in time remaining]

– No Rest – 

E. Core Work / Mobility / Cool Down / Coaches Choice If Time

Thursday

A. 1 Below Knee Hang Muscle Clean + 1 Above Knee Hang Muscle Clean + 1 Hi-Hang Muscle Clean + 3 Split Jerks x 3 sets, rest as needed @ Moderate

B. 1 Below Knee Hang Squat Clean + 1 Above Knee Hang Squat Clean + 1 Hi-Hang Squat Clean + 2 Split Jerks x 3 sets, rest as needed – @ Tough

C. 10 sets @ high effort

125/150m Ski Erg

4 Deadlifts @ 65/95lbs

3 Hang Power Snatch@ 65/95lbs

2 Kipping Pull-Ups

30 sec rest

D. DB Bent Over Rows @ 20×0, 10-12 reps x 4 sets, rest as needed

Friday

A. Warm-Up/Prep

B. EMOM x 24 minutes

1st – 30 sec Rowing

2nd – 30 sec Bike Erg

3rd – 30 sec Ski Erg

4th – 30 sec Echo Bike

C1. Single Leg Wall Assisted RDL, 10-12 reps per leg x 3 sets, 30-60 sec b/t legs

C2. Rear Elevated Split squat, 8-15/leg x 3 sets, 30-60 sec b/t legs – No Load / Good ROM / Fast Split Squats / High Leg Burn – 2 min rest before C1

D. 100 Hollow Rocks

Wk 4/4 – Sept. 9/2024

Monday

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

B. EMOM x 5 minutes – fast

3 Lateral Burpees Over Bar + 1 Power Snatch + 1 OHS – @ Similar Load to A or Slightly Lighter

C. 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed – tough sets

D. EMOM x 5 minutes – fast

3 Lateral Burpees Over Bar + 1 Power Clean to OH – @ Similar Load to A or Slightly Lighter

E. Barbell Split Squat, 6 tough reps per leg x 3 sets, 1 min b/t legs

F. 3 Rounds For Time

20 Alternating Step-Up onto 20/24” Box

15 Deadlifts  @ 95/135lbs (scale load to do unbroken sets is the goal or @ minimum 2 sets)

– 1 min rest

Tuesday

A. Bench Press, work to a tough set of 4 – one tough set / warm-up with a set of 2 reps – then go for it!

B1. Bench Press, 2 reps @ 85-90% of A x 5 sets, rest as needed

B2. Pull-Work (weighted, negatives, ring rows, etc) x 5 sets, rest as needed

C. 6 Rounds

3 min [5-15 Toes to Bar + 5-15 Push-Ups / HSPU or Wall Walks + AMRAP Easy Rowing or Ski Erg in time remaining]

– NO Rest [Shouldnt be “ hard”]

D. Alternating DB Bicep Curls, accumulate 100 reps – all @ Moderate load – the goal is to do this in as few sets as possible (after this piece, your arms should be as strong as Robs)

Wednesday

A. Warm-Up/Prep

B. For Time

1km Running

(Into….)

5 Rounds of:

15 KBS @ 35/53lbs

15 Air Squats

1km Running

(Into….)

3 Rounds of:

15 cal Rowing

15 Burpees

* 30 min Time Cap

C. Single Arm Single Leg Landmine RDL @ 20×0, 8-10/leg x 4-5 sets, rest as needed b/t legs

D. FLR on Rings, 20-45 sec per min x 5-10 minutes

Thursday

A. Back Squat, work to a challenging set of 2

B. Deadlift , work to a challenging touch & go set of 2

C. 10 Rounds For Max Echo Bike Cals

2 min [100ft SandBag Carry @ 100/150lbs + AMRAP Echo Bike in time remaining]

1 min Rest

Friday

A. Pendlay Row @ 10×1, work to a challenging set of 4

B1. Pendlay Row @ 10×1, 4 reps @ 85-90% of A x 3 sets, rest as needed

B2. Press @ 10×1, 4-5 reps x 3 sets, rest as needed

C. For Time [Working in a 180 sec on / 60 sec off Format]

5 Rope Climbs to 12ft

10 Wall Walks

20 Deadlifts @ 95/135lbs

30 cal Rowing

25 Push-Ups

40 Toes Through Rings

20 Deadlifts @ 95/135lbs

30 cal Rowing

Wk 3/4 – Sept. 2/2024

Monday – Open Gym

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

B. EMOM x 5 minutes – fast

3 Lateral Burpees Over Bar + 1 Power Snatch + 1 OHS – @ Similar Load to A or Slightly Lighter

C. 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed – tough sets

D. EMOM x 5 minutes – fast

3 Lateral Burpees Over Bar + 1 Power Clean to OH – @ Similar Load to C or Slightly Lighter

E. Barbell Split Squat, 6 tough reps per leg x 3 sets, 1 min b/t legs

F. 3 Rounds For Time

21 Air Squats

15 Deadlifts – start @ Light + 0-10lbs per set

– 1 min rest

Tuesday

A. Bench Press, work to a tough set of 4 – one tough set / warm-up with a set of 2 reps – then go for it!

B1. Bench Press, 4 reps @ 85-90% of A x 4 sets, rest as needed

B2. Pull-Work (weighted, negatives, ring rows, etc) x 4 sets, rest as needed

C. 3 Rounds:

2:30 min [5-10 Toes to Bar/Toes To Rings/Hollow Arch Swings + AMRAP Easy Row or Ski Erg]

(Into….)

2:30 min [5-10 HSPU/Push-Ups + AMRAP Easy Row or Ski Erg]

D. 400m Farmer Carry For Time @ 35/50/hand

Wednesday

A. Warm-Up/Prep

B. 3 Rounds For Max Reps

3 min [400m Running + AMRAP Echo Bike Cals in time remaining]

1 min Rest

3 min [400m/500m Rowing + AMRAP Echo Bike Cals in time remaining]

1 min Rest

C. Single Arm Single Leg Landmine RDL @ 20×0, 10-12/leg x 3-4 sets, rest as needed b/t – https://www.youtube.com/watch?v=Bqjice9TgtI

D. Single Arm OH KB Carry, 100ft tough load per arm x 3 sets, rest as needed

Thursday

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

B. Deadlift, work to a challenging touch and go set of 4

C. 3 sets @ high effort

90 sec [15/20 cal Echo Bike + AMRAP Bike Erg in time remaining]

90 sec Rest

90 sec [15/20 cal Ski Erg + AMRAP Bike Erg in time remaining]

90 sec rest

90 sec [15/20 cal Rowing + AMRAP Bike Erg in time remaining]

90 sec rest

Friday

A. Pendlay Row @ 10×1, work to a challenging set of 6

B1. Pendlay Row @ 10×1, 6 reps @ 85-90% of A x 4 sets, rest as needed

B2. Press @ 10×1, 6-7 reps x 4 sets, rest as needed

C. For Time [Working in a 120 sec on / 60 sec off format]

30 Burpee Pull-Ups

30 cal Ski Erg

30 Toes Through Rings

30 cal Ski Erg

10 Wall Walks

I first discovered my coach Joey through a mutual friend. My bestie aimee started working with Joey , and July 2023 she gifted me an online session with him for my birthday. She’s in Manitoba. I’m all the way across the country in Newfoundland. 

I needed to try this.  So August 2023 we began my journey. 

I needed something new.  I am a 46 year old woman in the throes of perimenopause and the infamous struggles that go with it. But it was more than wanting to lose weight, aesthetics , be fitter .. I NEEDED  to be healthier. Stronger. 

You see, I’m a mama of 2 special needs children. And  they require a lot of assistance from me. And they will continue to, for as long as I am able to care for them. So not only do I want longevity so I can remain mobile and healthy  for MY aging body , I need it to help them as they get older. Joey listened , and understood where I was coming from.

I was so nervous when I began, not only was this new , I was always active , but CrossFit , HEAVY LIFTING , this was very new and I also had still been struggling with a knee injury for 5 years. The wrong tweak was detailing me for a week or more. So I was more than a little nervous. 

Joey included rehab work for my knee with my programming. And I can do burpees ( and much more ) now, pain free for the first time in 5 years!! 

I have grown so much stronger. The woman who was so pumped when she first bought 20 pound dumbbells for leg day, was now stacking plates on her OLY bar like a boss !

My mindset shift has been the biggest gift I’ve gained from this process. I consider myself a positive person. I meditate. I work on my mental health. But  I always seemed to slip  into patterns of criticizing myself.  Shifting to believing in yourself is not something you truly appreciate until you get it back. Joey gave me that. With his guidance and faith in me. 

Seeing that progress in the gym, paces improve, increasing your weights , it all gives you so much joy!

If you want growth in your life. REAL all encompassing growth. Mentally. Physically. This really is something you need to choose to do for yourself. You will be challenged. But you will grow and develop as a human being. You’ll get stronger. Faster. Leaner. You’ll also gain a boost in your confidence, joy ..and if you are like me. Ahem. Your vocabulary will expand significantly. 🤬I do have a habit of swearing at my trainer when I’m pushing myself. His ears are likely burning a lot.  

I am so thankful for Joey, And southwest strength. For changing my life. It may sound cliche, but I am not the same person I was a year ago. I cannot wait to see what year 2 brings.

Continue reading “April Billard – Testimonial”