Sw Active & Sw Barbell – Jan. 17

Tuesday – Row/AB Map + Skills
4 sets @ high effort/85-90%
1:30 min Rowing
1:30 min rest
1:30 min AirBike/AirDyne/Box Jumps
1:30 min rest
+
AMRAP in 12 minutes: *can cycle through this in any order
2 Handstands with 10 sec hold against wall
5 Toes to Rings/20 sec Hollow Rock
1 TGU/arm @ 16/24kg
30 Single Unders/20 Du’s

Tuesday – Weightlfting
A. Power Snatch. Squat Snatch 1.1 @ 70-80% x 5 sets, 2 min
B. Above Knee Hang Squat Clean. Squat Clean 1.1 @ 70-85% x 5 sets, 2 min
C. Power Clean. Push Press 1.3 x 5 sets, 1:30 min

SW Active – Jan. 16

Wk 3 – Jan. 16

Monday – Horizontal CP + Upper Acc + Short Tester

A1. Weighted Ring Dips @ 40×0, 1 tough rep x 5 sets, 1 min

A2. Barbell Bent Over Rows @ 40×0, 5 tough reps x 5 sets, 1 min

B. Flat DB Bench Press @ 20×1, 20 reps unbroken x 1 set – toughest weight you can handle

C. DB Bent Over Rows @ 20×1, 20 reps unbroken x 1 set – toughest weight you can handle

D. Teams of 2 For Time:

Wall Balls @ 15/20lbs to 9/10ft – 21,18,15,12,9,6,3

Burpees on to Box @ 20/24” 21,18,15,12,9,6,3

SW Active – Jan. 13

Friday – Map – Varied/High/Low

30 min @ 75%/Moderate/EZ:

In Any Order Go Through

50ft Arm Over Arm Sled Pull

15 Cal Rowing

100ft Double KB Front Rack Carry @ moderate loading

3 Turkish Get-Ups/arm

15 Cal AirBike/12 Cal AirDyne

20 Alternating Step-ups

10 Hang Sand Bag Clean to OH Press

SW Active & SW Barbell – Jan. 12

Thursday – Upper Acc + AMRAP
AMRAP in 5 minutes: – Rope Climbs to 15ft
or
AMRAP in 5 minutes:
Sets of 10 Unbroken DB Bent Over Rows @ tough loading
+
For Time:
50 Cal Rowing/40 Cal Rowing
25 Double KB Hang Clean to OH @ 16/24kg
50 Box Jumps @ 20/24″ – Step Down
50 Hand-Release Burpees to 6 “ OH

Thursday – Sn/Cj Tech or Gym + Tester
A. Push Jerk. Split Jerk 1.1 – work to a tough set
B. For Time:
75 Burpees to 6″ OH
50 Cal Rowing
25 CJ @ 95/135

*18 minute time cap

SW Active -Wednesday –  Jan. 11

Wednesday – Bsq Int + SL/Lower Acc + Core
A. Back Squat @ 20×1, work to a max set of 5 – build off of last week
B. EMOM x 12 minutes:
1st – 8 DB Walking Lunges
2nd – 30 sec L Leg Glute Bridge Hold
3rd – 4 DB Rear Elevated Split Squats/leg
4th – 30 sec R Leg Glute Bridge Hold
C. Double KB Front Rack Hold – Accumulate 5 minutes – as heavy as possible

*Make sure handles are touching/elbows down/KBs on Biceps for last portion

Sw Active & SW Barbell – Jan. 10

Tuesday – Row/AB Map + Skills
5 sets @ high effort/85-90%:
1 min Rowing
1 min rest
1 min AirBike/DU’s/Box Jumps
1 min rest
+
EMOM x 10 minutes:
1st – 3 L arm KB OHS + 3 R arm KB OHS
2nd – 30 sec DU’s practice/skipping
+
EMOM x 10 minutes:
1st – 30 sec Ring Work – Skin the Cat/Toes to Rings/FLR/Ring Dip Support
2nd – 30 sec Rope Climbs/Banded Pull-ups/False Grip Ring Rows

Wk 2 – Jan. 3/5
Tuesday – Weightlfting
A. Below Knee Hang Squat Snatch, work to a single
B. Below Knee Hang Squat Snatch, 3 reps @ 75% every 90 sec x 3 sets
C. Squat Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 – work to a tough set

SW Active – Jan. 9

Wk 2 – Jan. 9
Monday – Horizontal CP + Upper Acc + Short Tester
A1. Weighted Ring Dip @ 20×1, 2-3 tough reps x 3 sets, 10 sec
A2. Ring Push-Ups, 10-15 reps x 3 sets, 1 min
A3. 50ft Arm Over Arm Sled Pull – tough loading quickly x 3 sets, 10 sec
A4. DB Bent Over Rows @ 40×0, 10 reps x 3 sets, 1 min
B. AMRAP in 12 minutes: Teams of 2
30 Wall Balls @ 15/20lbs to 9/10ft
300ft Farmers Carry @ 50lb/75lbs/arm

SW Active -Jan. 7

Saturday – Skills + Partner MAP/Tester + Core/Pchain

10 min to Practice (part of warm-up)

Handstands

Rope Climbs

Toes to rings/skin the cat

Kipping Pullups/Toes to Bar

HSPU

+

Teams of 2:

5 Rounds For Time:

30 Cal Rowing/25 Cal Rowing

25 Russian KBS @ 16/24kg

20 Box Jump Overs @ 20/24″

15 DB Hang Squat Cleans @ 20/35lbs

SW Active – Jan. 6

Friday – Map – Varied/High/Low

20 min @ 75%/Moderate/EZ

1 min Rowing

1 min Shuttle Runing

1 min No – Push-Up Burpee

1 min Farmers Carry @ moderate loading

1 min Turkish Get Up – alternating

+

rest/set-up

+

3 Rounds For Time:

15 Deadlifts @ 95/135lbs

15 Push-Ups

100ft Walking Lunges

SW Active & SW Barbell – Thursday – Jan. 5

Thursday – Upper Acc + AMRAP
A1. Banded KB Bench Press @ 40×0, 5-6 reps x 5 sets, 1 min
A2. Rope Climbs, 2-3 reps x 5 sets, 1 min *goal is no legs on the way down
B. Increasing on the minute until failure: *lets all mentally be tough here
Min 1: 1 Burpees on to plate 25/45lbs
Min 2: 2 Burpees on to plate 25/45lbs
MIn 3: 3 Burpees on to plate 25/45lbs
Min 4: 4 Burpees on to plate 25/45lbs
Min 5: 5 Burpees on to plate 25/45lbs
Min 6: etc

Barbell

Thursday – Sn/Cj Tech or Gym + Tester
A. Push Press. Push Jerk. Split Jerk 1.1.1 – work to a tough set
B. EMOM x 10 minutes @ high effort:
1st – 3 TNG Squat Clean Thrusters @ challenging loading
2nd – 3 Power Clean + 3 Front Squats @ challenging loading
C. For Time:
100 Wall Balls @15/20lbs to 9/10ft
50 Box Jump Overs @ 20/24″
30/20 Cal Rowing

SW Active – Wednesday

Wednesday – Bsq Int + SL/Lower Acc + Core
A. Back Squat @ 20×1, work to a max set of 5 *your gonna build on this every week
B1. Double KB Front Rack Reverse Lunges @ 20×1, 10-12 Alternating reps x 5 sets, 1:30 min
B2. Opposite Arm Opposite Leg DB Romainain Deadlifts @ 20×1, 10-12 reps/leg x 5 sets, 1:30 min – no rest b/t legs
C. Hollow Hold – accumulate 3 minutes – rest as needed b/t sets – as little sets as possible is the goal

SW Active & SW Barbell – Tuesday – Jan.3/2017

Tuesday – Row/AB Map + Skills
10 sets @ high effort/85-90%: *push the pace on this 30/30 – go hard/hang on
30 sec Rowing
30 sec rest
30 sec AirBike
30 sec rest
+
EMOM x 15 minutes:
1st – 1 L arm Heavy TGU – go heavy
2nd – 1 R arm Heavy TGU – go heavy
3rd – 30 sec – Toes to Rings/Toes to Bar/Handstands/Handstand Hold/HSPU/Double Unders/Pullups – etc
Tuesday – Weightlfting
A. Snatch Balance, work to a single
B. Hi-Hang Power Snatch. Above Knee Hang Power Snatch 1.2 every 1:15 min x 6 sets
C. Power Clean. Squat Clean. Split Jerk 1.1.1 every 1:30 min x 6 sets

SW Active – Monday – Jan.2/2017

Happy new years to everyone! We could not be more excited to see what 2017 has in store for us. One thing guaranteed, Sara and I will be here to help you progress in your health and fitness. We will continue to challenge you physically and mentally. Yes there will be days that are very tough, but those are the days that allow you to improve and grow as a person. We will support, motivate and assist you daily. Here’s to 2017.

Team Southwest Strength – we are just getting started! 🙂

Cycle 1/2017

Monday – Horizontal CP + Upper Acc + Short Tester
A1. Weighted Ring Dips @ 20×1, 4-6 reps x 5 sets, 1:30 min
A2. Supinated Barbell Bent Over Rows @ 40×1, 5 tough reps x 5 sets, 1:30 min
B1. DB Strict Press @ 20×1, 20 reps x 2 sets, 1 min
B2. Supinated Grip Ring Rows @ 20×1, 20 reps x 2 sets, 1 min
C. Teams of 2:
For Time:
100 Bar Facing Burpees – must be done in sets of 5 – 1 partner works/ 1 partner hangs from pull-up bar

SW Active -Dec. 31

Teams of 2

For Time:

30,25,20

DB Bench Press @ 75/35lbs/arm

Ring Rows

L Arm Hang KB Snatches @ 16/24kg

R Arm Hang KB Snatches @ 16/24kg

+

Rest as needed

+

Teams of 2

For Time:

100 Cal/80 Cal Rowing

100 Jump Switch Lunges

SW Active – Dec. 30

A. Banded Double Overhand Deadlifts @ 11×1, 3 fast/tough reps every 45 sec x 10 sets – https://www.youtube.com/watch?v=F6xPIZC6lhM

*focus is speed not weight

B. Single Leg RDL @ 40×1, 10 reps/leg x 3 sets, 1 min *barbell

C. EMOM x 20 minutes:

1st – 3-5 Single Arm KB OHS

2nd – 20 sec Hollow Rocks

3rd – 30 sec Double Unders/Skipping

4th – 1-2 Handstands/HSPU/Handstand Holds

Southwest Active & SW Barbell: Dec. 29

Thursday
A1. DB Bench Press @ 20×1, AMRAP Unbroken @ tough loading x 3 sets, 1 min *something you can do close to 10 reps with
A2. Pendlay Rows @ 40×1, 5-7 tough reps x 3 sets, 1 min
B1. Half-Kneeling Bottom Up KB Press @ 40×0, 7-9 reps/arm x 3 sets, 10 sec – https://www.youtube.com/watch?v=JxjgdJcGxng
B2. SandBag Walking Lunges, 20 reps x 3 sets, 10 sec
B3. SandBag Bent Over Rows, 20 reps x 3 sets, 1:30 min
C. Deadbug, AMSAP x 1 set
D. FLR on Rings, AMSAP x 1 set *scaled with front bridge

SW Barbell – Dec. 29

A. OHS, work to a tough set of 3

B. EMOM x 10 minutes @ high effort:

1st min – 4 Power Cleans + 4 Burpees

2nd min – 4 Hang Power Snatches + 4 Burpees

C. 5 min AMRAP:

50 Bar Facing Burpees

AMRAP CJ @ 95/135

SW Active-Dec. 28

Re-test – last test of 2016. New training begins next Monday.

Wednesday

10 Rounds For Time

4 Burpees

6 KBS @ 24/32kg

8 Wall Balls @ 15/20lbs to 9/20ft

*20 min time cap

Refer Back to Oct. 20

SW Active & SW Barbell – Dec. 27

Tuesday

5 min AMRAP – Hand- Release Push-Ups – *goal is hand release then push-up, then scaled *if someone can do like 3-5 push-ups DO NOT SCALE IT – this is a test

+

AMRAP in 30 minutes or when 5k Row is Complete : – Teams of 2

5k Rowing – every 500m – 200ft Farmers Carry @ 24kg/32kg KB + 15 Burpees
Weightlifting

A. Hang snatch, work to a single

B. Hang clean, work to a single

Boxing Day ThrowDown

Monday -Dec. 26
7 min AMRAP – team of 2 – establish a 1 RM thruster – score is total weight combined between two partners

*Each group member must establish a 1 RM thruster – weight combined will be total score – Thrusters can be performed from a rack

+

Southwest Strength Chipper
For Time: – Relay Style – Teams of 2:
400m/500m Row
25 Burpees over 20/24′ Box
20 Double KB Front Squats @ 16/24kg
*relay style – one person finishes – tags off partner -partner 2 goes – total time is score
+
Turkish Get Up Ladder –  1 TGU + skipping every 90 sec to move on to heavier weight – Teams of 2
15/25 + 20 Du’s/40 Single Unders
20/35 + 20 Du’s/40 Single Unders
30/50 + 20 Du’s/40 Single Unders
40/65 + 20 Du’s/40 Single Unders
50/85 + 20 Du’s/40 Single Unders
65/100 + 20 Du’s/40 Single Unders

*1 TGU – not on both arms – only one arm needs to be completed

SW Active -Dec. 23

Friday – 10/10 MAP

10 min @ 85-90%:

KBS @ 16/24kg – 3,6,9,12,15, etc

Box Jump Overs @ 20/24″ – 3,6,9,12,15, etc

– 10 min rest

10 min @ 85-90%:

50 Single Unders

10 Goblet Squats @ 16/24kg
SW Active & Barbell – Dec. 22

Thursday – Upper CP + Upper Accessory + Core

A1. CGBP @ 20×1, 2-2-1-1, 30 sec

A2. Single Arm DB Rows @ 20×1, 6-8 HEAVY reps/arm x 4 sets, 1:30 min

B1. Double Hang KB Clean to Push Press, 5-7 reps x 3 sets, 30 sec

B2. Single Arm Ring Rows @ 40×0, 6-8 reps/arm x 3 sets, 1:30 min

C1. Incline DB Bench Press, 1 min AMRAP x 3 sets, 1 min – heavy as you can – lots of reps

C2. Banded Deadbug, 1 min x 3 sets, 1 min
Thursday – Sn/Cj Tech or Gym + Tester

A. Slow Pull Squat Snatch. Floating Squat Snatch. Above Knee Hang Squat Snatch 1.1.1 every 1-1:30 min 6 sets

B. AMRAP 20 minutes:

10 Cal Row Cals

9 Deadlift @ 135lbs

6 Hang Power Cleans @ 135lbs

3 Thrusters @ 135lbs

SW Active -Wednesday -Dec. 21

Wednesday – EMOM MAP

EMOM x 10 minutes @ high effort:

1st – 5 No Jump Burpees + 5 Push Press @ 65/95lbs

2nd – 5 No Jump Burpees + 5 Front Squats @ 65lbs/95lbs

+

(rest 2 min)

+

EMOM x 10 minutes @ high effort:

1st – 3-5 DB Man Makers @ 20/35lbs/arm

2nd – 10/8 Cal Rowing

+

(rest 2 min)

+

EMOM x 10 minutes @ high effort:

1st – 30 sec Burpee Broad Jumps

2nd – 30 sec AirBike @ 85-90% *wave this with bikes

SW Active & SW Barbell – Tuesday – Dec. 20

Tuesday – Upper CP + Upper Accessory + Core/Pchain

A1. Press @ 20×1, 1-2 tough reps x 5 sets, 1 min
A2. Rope Climb to 15ft, 3-5 reps x 5 sets, 1 min *scale upper body pulling accordingly
B. EMOM x 10 minutes:
1st – 30 sec Barbell/DB Bicep Curls
2nd – 30 sec Tricep Banded Push Downs
C. 5 Rounds Unbroken For Time:
40 sec FLR on Rings
20 sec Hollow Rocks

Tuesday – Weightlfting
A. Power Snatch, 3-3-3-2-2-2, 1:30 min
B. 3 Position Hang Squat Snatch (hi-hang squat snatch, above knee hang squat snatch, below knee hang squat snatch), work to a tough set
C. Paused Power Clean. Above Knee Hang Power Clean. Push Jerk. Split Jerk 1.1.1.1 every 1-1:30 min x 8 sets – moderate to challenging

Sw Active – Monday – Dec. 19

Wk 4 – Dec. 19
Monday – Deadlift End + Mixed Map Sets
A. Deadlift @ 20×1, 6-6-6, 3 min – all tough sets
B. 4-6 sets @ high effort/85-90%:
(250m Row Buy In)
15 Wall Balls @ 20/30lbs to 10ft
10 L arm Hang KB Snatch @ 16/24kg
10 R arm Hang KB Snatch @ 16/24kg
10 Burpees – no jump @ top
Rest same as work time
Mix and match Work Order Per set – every set starts with row buy in
If more than 5 people – pair two people up

SW Active – Saturday Dec. 17

Saturday – Fsq Int % + Skills/Core + Partner MAP

A. Front Squat @ 20×1, 3 reps @ 80-85% x 3 sets, 3min

B. EMOM x 10 minutes

1st – 30 sec Reverse Single Unders

2nd – 30 sec Handstand Hold/Handstand Walk

C. For Time: – Team of 2 *wave teams for rowers if you need

300ft Bear Crawl

25 DB Man Makers @ 20/35lbs (burpee, DB Row each arm, Squat Clean, thruster)

100 Cal Rowing

SW Active Friday Dec. 16

Friday – 10/10 MAP

10 min @ 85-90%:

10 Cal Rowing

10 Burpees

10 Cal Rowing

10 Deadlifts @ 95/135lbs

– 10 min rest

10 min @ 85-90%:

25ft L arm OH KB walking lunges @ 16/24kg

15 Russian KBS @ 16/24kg

25 R arm OH KB waking lunges @ 16/24kg

15 Push-ups

Southwest Active & Southwest Barbell- Dec. 15

Thursday – Upper CP + Upper Accessory + Core
A1. CGBP @ 20×1, 3-3-2-2-2, 1 min
A2. Renegade Rows @ 2011, 10 alternating reps x 5 sets, 1 min
B1. Arnold Press @ 4011, 10-12 reps x 3 sets, 1 min
B2. DB Bent Over Rows, 1 min AMRAP x 3 sets, 2 min
C. Strict Toes to Rings, 1 min AMRAP x 3 sets, 2 min *scaled 1 min strict knee raises or 1 min Deadbug

Thursday – SW Barbell
AMRAP in 10 minutes:
Pushups – 1,2,3,4,5,etc
Pendlay Rows @ 75/115lbs – 1,2,3,4,5, etc

or

AMRAP in 10 minutes:

Strict HSPU – 1,2,3,4,5 etc

Strict Pullups – 1,2,3,4,5 etc
+
rest 5 min
+
AMRAP in 10 minutes:
10 Cal Rowing
10 Burpees to 6 ” OH
10 Power Snatch @ 75/115lbs
10 Cal Rowing
10 Burpees to 6 ” OH
10 Squat Clean Thrusters @ 75/115lbs

Southwest Active – Dec.  14

Wednesday – EMOM MAP

EMOM x 30 minutes @ high effort/85-90%:

10 min – 10 Burpees to 6 ” OH (scaled 8 reps/6 reps)

5 min – 12 Wall Balls @ 15/20lbs to 9/10ft

5 min – 8 DB Snatch @ 50/75lbs

5 min – 12 Walking Lunges

5 min – 6 DB Hang Squat Clean Thrusters @ 25/40lbs

Southwest Active & SW Barbell – Dec. 13

Tuesday – Upper CP + Upper Accessory + Core/Pchain
A1. Press @ 20×0, 3 tough reps x 5 sets, 1 min
A2. Weighted Feet Elevated Ring Rows @ 40×1, 6-8 reps x 5 sets, 1 min
B1. Seated Z Press (barbell) @ 40×1, 10 reps x 3 sets, 30 sec – feet wide
B2. Rope Climb to 15ft, 3 reps x 3 sets, 2 min
C. EMOM x 12 minutes:
1st – 10 DB RDL @ 20×1
2nd – 40 sec FLR on Rings

Dec. 13/15
Tuesday – Weightlifting
A. Snatch no foot/no jump, 5-5-3-3-1-1, 1:30 min
B. Above Knee Hang Squat Snatch. Below Knee Hang Squat Snatch 1.1 – work to a moderate set
C. Split Jerk, work to a tough set of 2

Southwest Active – Dec. 12

Wk 3 – Dec. 12
Monday – Deadlift End + Mixed Map Sets
A. Deadlift @ 11×1, 10 reps x 3 sets, 3-4 min b/t * goal is 50-55% of 1RM
B. 3-5 sets @ high effort/85-90%: (if someone is feeling good after 3, do a few more sets)
10 Cal Rowing
10 Burpees on to 20″ Box
10 Cal Rowing
10 KB Thrusters @ 20lbs/35lbs/arm
10 Burpees to 6 ” OH
Rest same as work time

Southwest Active Dec. 10

Saturday – Fsq Int % + Skills/Core + Partner MAP

A. Front Squat @ 20×1, 4 reps @ 75-80% x 3 sets, 3 min

B. EMOM x 10 minutes:

1st – 30 sec Toes to Rings/Toes to Bar/Knee Raises

2nd – 10 sec L arm FLR on Rings + 10 sec R arm FLR on Rings or 30 sec FLR on Rings

C. For Time: *In teams of 2

21 Cal Rowing

9 Front Squats @ 125/185lbs

15 Cal Rowing

15 Front Squats @ 105/155lbs

9 Cal Rowing

9 Front Squats @ 95/135lbs

9 Cal Rowing

9 DB Hang Squat Cleans @ 35/65lbs/arm

15 Cal Rowing

15 DB Hang Squat Cleans @ 25/50lbs/arm

21 Cal Rowing

21 DB Hang Squat Cleans @ 20/35lbs/arm

Southwest Active – Friday – Dec. 9

Friday – 10/10 MAP
10 min @ 85-90%: *wave people for rowers if needed
12 Deadlifts @ 65/95
9 Wall Balls @ 15/20 to 9/10ft
6 Pushups
– 10 min rest
10 min @ 85-90%:
100/80 Cal Rowing
AMRAP Burpees to 6 ” OH

Thursday – Sw Active & Sw Barbell

Thursday – Upper CP + Upper Accessory + Core
A. CGBP @ 40×1, 5-5-4-4, 1:30 min
B. EMOM x 12 minutes:
1st – 30 sec L arm Half Kneeling Landmine Press @ 2011 – https://www.youtube.com/watch?v=aTp9k_M8ZrE
2nd – 30 sec R arm Half Kneeling Landmine Press @ 2011
3rd – 30 sec V – Ups
C. EMOM x 9 minutes:
1st – 30 sec KB See -Saw Press @ tough loading
2nd – 40 sec Banded Straight Arm Lat Pull Down
3rd – 30 sec Tough Pendlay Rows @ 20×1

Barbell:

Thursday
21,15,9 For Time:
Thrusters @ 55/75lbs
Row Cals
Power Cleans @ 55/75lbs
Row Cals
+
Weighted Side Bridge, 30 sec/30 sec off x 4 sets

Fill out what you can on this form:

https://docs.google.com/spreadsheets/d/1m0XFwNiBgDtrt2xz8TAEz_IMqtsumtsYCyMHyQ1UCAA/edit#gid=0

Wednesday – SW Active – Dec. 7

Wednesday – EMOM MAP
EMOM x 30 minutes @ high effort/85-90%:
1st – 10 Wall Balls @ 15/20lbs to 9ft (goal is 30 seconds or less)
2nd – 12-15 Box Jump Overs @ 20″ (goal is 30 seconds or less)
3rd – 8 Burpees (goal is 30 seconds or less)
4th – 18/14 Cal Rowing (goal is 50 seconds or less)
5th – Rest

Tuesday – SW Active & Barbell – Dec. 6

Tuesday – Upper CP + Upper Accessory + Core/Pchain
A1. Press @ 11×1, 4-4-3-3-3, 1 min
A2. Pronated Pulups @ 20×1, 30 sec AMRAP x 5 sets, 1 min – can be banded/scale as needed
B1. Seated DB Z Press @ 40×1, 6-8 reps x 3 sets, 30 sec – https://www.youtube.com/watch?v=BkHyaCDw00c
B2. Renegade Rows @ 1010, 10 Alternating reps x 3 sets, 1 min – https://www.youtube.com/watch?v=PJpTBj4ilZw
C. EMOM x 6 minutes:
1st – 40 sec FLR on Rings
2nd – 30 sec Hollow Hold

Tuesday – Weightlifting
A. Floating Snatch High Pull. Floating Power Snatch. Above Knee Hang Squat Snatch 1.1.1 every 1-1:30 min x 10 sets – moderate loadng
B. Squat Clean & Split Jerk, 1 rep every min x 10 minutes
-moderate to challenging
C. Floating Snatch Deadlift on Riser. Below Knee Snatch Pull 2.1 every 90 sec x 4 -6 sets 90-100%

Monday – SW Active – Dec. 5

Wk 2 – Dec. 5
Monday – Deadlift End + Mixed Map Sets
A. Deadlift @ 20×1, 10 reps @ 50% every 90 sec x 5 sets – point here is unbroken reps and focus on tight back
B. 4 sets @ high effort/85-90%:
(15 Burpees – no jump @ top Buy In)
7 L arm KB Thrusters @ 20/35lbs
7 R arm KB Thrusters @ 20/35lbs
7 Knee Raises
7 Box Jump Overs @ 20/24″
Rest same as work time
Mix and Match Work Order every set starts with Burpees

Saturday – Sw ACTIVE – Dec. 3

Saturday – Fsq Int % + Skills/Core + Partner MAP
A. Front Squat @ 20×1, 5 reps @ 70-75% x 3 sets, 3 min
B1. Double Unders, 1 min x 3 sets, 30 sec
B2. Handstand Practice Hold, 30 sec x 3 sets, 1 min
C. In Teams of 2 For Time:
1000ft Farmers Carry @ 24/32kg/arm (use dbs if needed)
1k Row
600ft Double KB Front Rack Carry @ 16/24kg/arm
1k Row
300ft Bear Crawl
*1 Partner works/1 Partner rests

Friday – 10/10 MAP
10 min @ 85-90%:
10 Deadlifts @ 65lbs/95lbs
10 Bar Facing Burpees
-10 min rest
10 min @ 85-90%:
9 DB Thrusters @ 20/35lbs
9 Box Jump Overs @ 20/24″
9 L arm Hang KB Snatch @ 16/24kg
9 Box Jump Overs @ 20/24″
9 R arm Hang KB Snatch @ 16/24kg
9 Box Jump Overs @ 20/24″

Southwest Active & SW Barbell – Dec. 1
Thursday – Upper CP + Upper Accessory + Core
A. CGBP @ 40×1, 6-6-5-5, 1:30 min
B1. Strict Pronated Pullups, AMRAP Unbroken x 3 sets, 30 sec *use bands for scaling/enless more than 1 or 2 bands
B2. Single Arm DB Rows @ 20×1, 12-15 reps/arm x 3 sets, 30 sec
B3. KB See Saw Press @ 20×2, 5 reps/arm x 3 sets, 1:30 min (10 total/alternating reps) – https://www.youtube.com/watch?v=U7zru_zkHDM
C. Weighted Side Bridge, 30-40 sec x 6 sets, 30 sec b/t sides

SW Barbell:

Thursday
A. BTN Split Jerk, work to a single
B. 20 min @ 85-90%:
5 Power Snatches @ 95/135lbs
10 Bar Facing Burpees
15 Cal Rowing

Southwest Active- Nov. 30

Wednesday – EMOM MAP

EMOM x 30 minutes @ high effort

1st – 4 Burpees on to 20/24″ box + 4 Russian KBS @ 24/32kg

2nd – 10 Push Press @ 65/95lbs

3rd – 4 Burpees to 6″ OH + 4 Russian KBS @ 24/32kg

4th – 10 Wall Balls @ 15/20lbs to 9/10ft

5th – 4 Burpees -no jump @ top + 4 Russian KBS @ 24/32kg

6th – 10/8 Cal Rowing

Southwest Active & SW Barbell – Nov. 29

Tuesday – Upper CP + Upper Accessory + Core/Pchain
A1. Press @ 11×1, 5 tough reps x 5 sets, 1 min – building across
A2. Rope Climb to 15ft, 2-3 reps x 5 sets, 1 min
B1. Supinated Grip Ring Rows @ 20×0, 15-20 reps x 3 sets, 30 sec
B2. Medium Incline Powell Raises @ 4010, 8-10/arm x 3 sets, 30 sec *use a bench with plates to elevate – https://www.youtube.com/watch?v=BxK60HYw760
B3. Ring Push-ups, 10-20 reps x 3 sets, 1 min
C1. Deadbug 1 min x 3 sets, 1 min
C2. Barbell Glute Bridge, 15-20 reps x 3 sets, 1 min – https://www.youtube.com/watch?v=rTqhhHfooxg

Tuesday – Weightlifting
A. Floating Snatch, 3 reps every 1:30 min x 10 sets – all technique based for first 5 sets –> then moderate reps – focus is vertical pull and speed under the bar – https://www.youtube.com/watch?v=G2t581mJbnM
B. Power Clean & Push Jerk, 1 rep every 45 sec x 20 reps – 5 @ ligther weight, 5 @ moderate, 5 @ challenging – not maxes or fails
C. Floating Snatch Pull on Riser, 3 reps every 90 sec x 6 sets *goal would be 90-95% – vertical pull and shrug
https://www.youtube.com/watch?v=JEHlIBX4Aq4

Southwest Active – Nov. 28

Monday – Deadlift Int + Mixed Map Sets

A. Deadlift @ 20×1, work to a tough set of 10

B. 4 sets @ high effort/85-90%:

(250m Row Buy In) or (15 Cal AirBike/20 Cal AD Buy In)

9 Burpees

12 DB Snatch @ 35/50lbs

15 Air Squats

Rest Same As Work/or rest same as partner works

Southwest Active -Saturday-Nov. 26

Saturday -Skills + Partner Workouts

In teams of 3:

Row 250 Cals – 1 Partner Rows/ 1 Partner Holds 1 KB in Front Rack – either left or right arm 16/24kg – 1 partner rests

Into….

In teams of 3:

100 Burpees – 1 Partner does Burpees/1 Partner does Front Bridge/ other partner rests

Into….

In teams of 3:

200 Box Jumps @ 20/24″ – 1 Partner does box jumps/1 partner hangs from pullup bar/other partner rests

Southwest Active -Friday

Friday – Upper EMOM + Core/Lunge + Tester

A1. CGBP @ 20×1, 1 tough rep x 5 sets, 1 min

A2. Pendlay Rows @ 40×1, 4-6 tough reps x 5 sets, 1 min

B. For Time:

100 Single Unders

100ft Goblet Walking Lunges @ 16/24kg

50 KBS @ 16/24kg

100ft Goblet Walking Lunges @ 16/24kg

100 Single Unders

Southwest Active & SW Barbell – Thursday – Nov. 24

For Time
50 Box Jumps 20/24″
50 Jumping Pull-Ups
50 Kettlebell Swings (25lbs/35lbs)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 35/45lbs
50 Situps
50 Wall Balls 15/20lbs to 9/10ft
50 Burpees
50 Double-Unders/125 Single Unders

SW Barbell

Thursday
A. BTN Split Jerk, work to a single
B. 20 min @ 85-90%:
5 Power Snatches @ 95/135lbs – all singles
10 Bar Facing Burpees
15 Cal Rowing

Southwest Active – Wednesday – Nov. 23

Wednesday – Bsq Test + Bsq Int % + Sumo DL + Core
A. Back Squat @ 20×1, work to a max set of 1
B. Back Squat @ 20×1, 1 rep @ 93-95% of A x 3 sets, 3 min
C. Sumo Deadlift @ 11×1, 1 rep @ 95-100+% x 5 sets, 2 min – if it feels good go for it
D1. Hollow Hold, 30 sec x 3 sets, 30 sec
D2. Double KB OH Hold, 30 sec x 3 sets, 30 sec
*If time or done after class on own time

Southwest Active & Barbell -Tuesday – Nov. 22

Tuesday – Varied Work Capacity – Short Testers->Long Pieces

5 min @ 85-90%:

25ft Walking Lunges

25ft Burpee Broad Jump

– 5 min rest

5 min @ 85-90%:

5 Pullups/Jumping Pullups

10 KBS @ 16/24kg

– 5 min rest

5 min @ 85-90%:

7 L arm KB Thruster @ 20/35lbs/arm

7 Burpees

7 R arm KB Thruster @ 20/35lbs/arm

7 Burpees

– 5 min rest

5 min @ 85-90%:

1k Rowing

AMRAP Lateral Burpees over rower

SW Barbell

Tuesday – Weightlifting
A. Paused High-Hang Squat Snatch, work to a single – *pause in the dip
B. Snatch High Pull. Above Knee Hang Squat Snatch. Snatch Balance 1.1.1 @ 65-75% of A every 45 sec x 10 sets
C. OHS @ 22×1, 5-5-3-3-1-1, 1:30 min

Southwest Active – Monday – Nov. 21

Week 5 – Nov. 21
Monday – Fsq Test + Fsq Int %/Core + Upper EMOM
A. Front Squat @ 20×1, work to a max set of 1 (this has been a long time coming for some people with us since June) – lets get everyone pumped up  – Squat test week 🙂
B. Front Squat @ 20×1, 1 rep @ 93-95% of A x 3 sets, 3 min
C. EMOM x 10 minutes:
1st – 1 Push Press @ high load – go for PR’s if its feeling like butter
2nd – Weighted Strict Pronated Pullups @ 20×1, 1-2 reps/Weighted Negatives ASAP/Assisted Ring Pullups
*encourage someone that is close to a pullup to go for it – have some people attempt

Southwest Active – Saturday

Saturday -Skills + Partner Workouts

5 sets @ high effort/85-90%:

(250m Row Buy In)/20 Cal AD/15 Cal AB for boys + 18 Cal Ad/12 Cal AirBike for girls

100 Single Unders

25 KBS @ 16/24kg

75 Single Unders

rest same as work time/pair up with partner rest when parter is working -5 sets each

Southwest Active – Friday – Nov. 18/2016

Friday – Upper EMOM + Core/Lunge + Tester
EMOM x 10 minutes:
1st – 1-2 heavy CGBP @ 20×1
2nd – 4-6 Weighted Ring Rows @ 20×1
+
Single Arm OH KB Lunge, work to a max 4/arm
+
For Time:
21 Burpees Box Jump Overs @ 20/24″
21 Knee Raises
15 Burpees Box Jump Overs @ 20/24″
15 Knee Raises
9 Burpee Box Jump Overs @ 20/24″
9 Knee Raises

Southwest Active & Barbell – Thursday – Nov. 17

Thursday – Varied Work Capacity – Chippers/AMRAPS
10 min @ 85-90%:
200ft Farmers Carry @ 24/32kg
50 Du’s/100 Single Unders
– 5 min rest
20 min @ 75%/Moderate/Ez:
1 min Rowing
1 min Burpees – no jump
1 min Step-Ups @ 20/24″
1 min Alternating TGU @ 20/35lbs
1 min Bear Hug Sandag Carry @40/60

Thursday
A. 3 Position Hang Power Snatch (hi-hang, above knee, below knee), 1 rep per position every min x 10 minutes – technique focus
B. 4 sets @ high effort/85-90%:
30 sec Du’s
30 sec rest
30 sec Hang Power Cleans @ 65/95lbs
30 sec rest
30 sec Burpees on to box 20/24″
30 sec
+-
rest as needed
+
4 sets @ high effort/85-90%:
30 sec AirBike/AirDyne
30 sec rest
30 sec Hang Squat Cleans @ 65/95
30 sec rest
30 sec Shoulder to Overhead @ 65/95
30 sec rest

Southwest Active -Wednesday- Nov. 16

Wednesday – Bsq Test + Bsq Int % + Sumo DL + Core

A. Back Squat @ 20×1, work to a max set of 2

B1. Back Squat @ 20×1, 2 reps @ 92% of A x 4 sets, 30 sec

B2. FLR on Rings, AMSAP x 4 sets, 1:30 min

C. Sumo Deadlift @ 11×1, 2-3 reps @ 80-90% x 4-5 sets, 2 min
Southwest Active & SW Barbell  Monday – Nov. 15

Tuesday – Varied Work Capacity – Short Testers->Long Pieces
3 min @ 85-90%:
5 Box Jump Overs @ 20/24″
5 Hand Release Pushups
– 3 min rest
3 min @ 85-90%:
30 Burpees to 6″ OH
AMRAP Rope Climbs to 15ft
– 3 min rest
3 min @ 85-90%:
7 DB Thrusters @ 20/35lbs/arm
7 Cal Rowing
– 3 min rest
3 min @ 85-90%:
5 L arm Hang KB Snatch @ 16kg/24kg
5 L arm KB Front Squats @ 16kg/24kg
5 R arm Hang KB Snatch @ 16kg/24kg
5 R arm KB Front Squats @ 16kg/24kg
– 3 min rest
3 min @ 85-90%:
AMRAP Burpees on to 20/24″ Box

Tuesday – Weightlifting
A.Tng Power Clean to OH, work to a single – https://www.youtube.com/watch?v=xiOmTMYQInI
*Newbiews * Power Clean. Above Knee Hang Power Clean. Push Jerk. Split Jerk 1.1.1.1 x 6 sets, 1:30 min
B. 15 tng PC to OH @ 85% of A for time * this has to be done TNG to OH anyhow – PJ/Split Jerk – any pause is a no rep
*Newbiews – Power Clean. Push Jerk, 1 tougher rep every 45 sec x 6 sets
C. OHS @ 22×1, 4-4-3-3-2-2, 1:30 min

Southwest Active – Monday – Nov. 14

Week 4 – Nov. 14
Monday – Fsq Test + Fsq Int %/Core + Upper EMOM
A. Front Squat @ 20×1, work to a max set of 2
B1. Front Squat @ 20×1, 2 reps @ 92% of A x 4 sets, 30 sec
B2. Prone KB Drags, 30-45 sec consistent movement x 4 sets, 1:30 min – https://www.youtube.com/watch?v=pom7IF-lRVw
C. EMOM x 10-14 minutes:
1st – 1 tough press + 2-3 Ring Dips/3-4 Ring Pushups/3-6 Pushups *can do banded ring dips for people “close”
2nd – Weighted Strict Pronated Pullups @ 20×1, 3-4 reps/Weighted Negatives ASAP/Assisted Ring Pullups

Southwest Active – Saturday – Nov. 12

Saturday -Skills + Work Capacity
Skill Session: 3 Rounds NFT:
5 L arm OH KB Squats + 5 R arm OH KB Squats
1 min DU Practice
1 min Rope Climb Practice
+
5 min @ 85-90%:
7 Cal Rowing
7 Wall Balls @ 15/20lbs to 9ft
– 5 min rest
5 min @ 85-90%:
1 TGU/arm @ 16/24kg
1 Rope Climb to 15ft
10 Air Squats
– 5 min rest
5 min @ 85-90%:
5 DB Step-Overs @ 20/35lbs/arm
5 DB Manmakers

Southwest Active – Friday – Nov. 11

Partner Workout:

Friday – Upper EMOM + Core/Lunge + Tester
*Variation of Crossfit Invictus Performance Blog – Nov. 5/2016 – https://www.crossfitinvictus.com/wod/november-5-2016-performance-fitness/
Teams of 3 – one team-mate per station, complete as many rounds/reps as possible in 30 minutes of:

Station 1:
10 Box Jumps @ 20/24″ – step down
5 Pullups/scale with 5 jumping pullups or 10 ring rows

Station 2:
10 Burpees
5 DB Hang Clean to OH @ 35/50lbs

Station 3:
10 Cal Rowing
10 Russian KBS @ 16/24kg

*Partner 1 @ station 1, Partner 2 @ station 2, Partner 3 @ station 3 – each member performs the prescribed reps, then moves on to next station – can’t do station until other partner is done (IE Partner 1 is done faster than Partner 2, partner 1 has to wait). 1 person per station.

Southwest Active -Thursday-Nov. 10

Thursday – Varied Work Capacity – Chippers/AMRAPS

For time:

21 Burpees – no jump @ top

9 Air Squats

15 Burpees to 6″ OH or “lowest target”

15 Air Squats

9 Burpees to 12″ OH or “middle highest target”

21 Air Squats

3 Burpees to 18″ OH or “highest target”

*courtesy of Michael Fitzgerald of OPT

+

rest

+

EMOM x 12-15 minutes @ high effort:

1st – 30 sec AirBike/AirDyne @ 85-90%

2nd – 1 TGU/arm AHAP

3rd – 30 sec Farmers Carry AHAP

Southwest Active – Wednesday – Nov. 9/2016

Wednesday – Bsq Test + Bsq Int % + Sumo DL + Core
A. Back Squat @ 20×1, work to a max set of 3
B. Back Squat @ 20×1, 3 reps @ 91% of A x 3 sets, 2-3 min
C1. Sumo Deadlift @ 11×1, 3 reps @ 75-80% x 4 sets, 10 sec *% of your 1RM conventional deadlift
C2. Weighted FLR on Rings, 30 sec x 4 sets, 2 min

Southwest Active  & SW Barbell – Tuesday – Nov. 8/2016

Tuesday – Varied Work Capacity – Short Testers->Long Pieces
12,10,8,6,4,2 For Time:
KB Snatch @ 16/24kg -alternating from the floor/not hang
Wall Balls @ 15/20lbs to 9/10ft
Deadlifts @ 155/225lbs
Box Jumps @ 20/24″
+
rest as needed
+
For Time:
30/40 Cal Rowing
20 DB Hang Squat Cleans 35/50lbs/arm

Week of Nov. 7
Tuesday – Weightlifting
A. Snatch High Pull. Above Knee Hang Squat Snatch. BTN Snatch Push Press. OHS. Snatch Balance 1.1.1.1.1 x 8 sets, 1:30 min
B. Clean Pull. Squat Clean. Front Squat. Push Press. Push Jerk. Split Jerk 1.1.1.1.1.1 x 8 sets, 1:30 min

Southwest Active – Monday – Nov. 7/2016

Week 3 – Nov. 7/2016
Monday – Fsq Test + Fsq Int %/Core + Upper EMOM
A. Front Squat @ 20×1, work to a max set of 3
B1. Front Squat @ 20×1, 3 reps @ 91% of A x 3 sets, 10 sec
B2. Anti-Rotational Front Bridge, 30 sec x 3 sets, 10 sec
B3. Hollow Hold, 10-30 sec x 3 sets, 2 min
C. EMOM x 10-14 minutes:
1st – 1 Press + 3 Push Press @ high load
2nd – 20 sec AMRAP Strict Pronated Pullups/ 3-5 Negatives ASAP/Chinover Bar Hold AMSAP/ Ring Rows @ tough angle * make sure people are using more “challenging” progressions every week

Southwest Active-Saturday-Nov. 5

Saturday -Skills + Partner Workouts

4 sets NOT FOR TIME:

L-Sit Progressions – bar, floor, plates, knuckles (hollow rocks, etc)

Handstand Walks/Handstands/Teddy Bear Handstands

1 min Du’s

2 Rope Climbs to 15ft/1 min Rope Climb Practice

Rest 1-2 min b/t

+

10 min @ 85-90%: – Teams of 2

10 Cal Rowing

10 Burpees to 6 ” OH

10 Cal Rowing

10 Goblet Squats @ 16/24kg

5-10 min rest

10 min @ 85-90%: Teams of 2

21 Cal Rowing

15 DB Thrusters @ 20/35lbs/arm

9 Box Jump Overs @ 20/24″

Southwest Active – Friday – Nov. 4/2016

Friday – Upper EMOM + Core/Lunge + Tester

EMOM x 10 minutes:
1st – 5-7 DB Bench Press @ 40×1
2nd – 4-6 Pendlay Rows @ 40×1
+
12 min:
30 sec L arm DB Farmers Carry @ 50/75lbs+
30 sec L Leg Forward Split Squats
30 sec R arm DB Farmers Carry @ 50/75lbs+
30 sec Step-Ups on to High Box – Alternate
30 sec L arm Bottoms Up OH KB Carry AHAP
30 sec R Leg Forward Split Squats
30 sec R arm Bottoms UP OH KB Carry AHAP
30 sec Step-Ups on to High Box – Alternate
+
For Time:
5 L arm TGU/arm @ 16/24kg
15 L arm Russian KBS @ 16/24kg
5 R arm TGU/arm @ 16/24kg
15 R arm Russian KBS @ 16/24kg
15 L arm KB Thrusters @ 16/24kg
15 L arm Hang KB Snatch @ 16/24kg
15 R arm KB Thrusters @ 16/24kg
15 R arm Hang KB Snatch @ 16/24kg

Southwest Active & SW Barbell – Thursday – Nov. 3/2016

Thursday – Varied Work Capacity – Chippers/AMRAPS
3 Rounds For Time:
15 Burpees
50 Du’s/100 Single Unders
+
rest as needed
+
4 Rounds For Time:
10 DB Walking Lunges @ 20-30lbs/35-50lbs/arm
10 DB Hang Clean to OH @ 20-30lbs/35-50lbs/arm
10 DB Burpees @ 20-30lbs/35-50lbs/arm – https://www.youtube.com/watch?v=L_QjiZGhZcM

SW Barbell:

Thursday
A1. Gymnastic Kipping Practice x 5 sets, 30 sec
A2. Ring Muscle Up Transitions Practice x 5 sets, 30 sec
A3. HSPU Practice x 5 sets, 1:30 min
B. AMRAP in 14 min – 14.4
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Southwest Active – Wednesday – Nov. 2/2016

Wednesday – Bsq Test + Bsq Int % + Sumo DL + Core
A. Back Squat @ 20×1, work to a max set of 4
B. Back Squat @ 20×1, 4 reps @ 90% of A x 3 sets, 2-3 min
C. Sumo Deadlift @ 11×1, 4 reps @ 72% x 5 sets, 2-3 min *% of your 1RM conventional deadlift
D. Weighted Front Bridge, 60-75 sec x 3 sets, 1 min b/t sets *have them partner up for weighted front bridgers

Southwest Active & SW Barbell – Tuesday – Nov. 1

Tuesday – Varied Work Capacity – Short Testers->Long Pieces
*good aerobic warm-up/mobility on quads/hips/low back
*wave for the rowers
20 min @ 85-90%:
60 Cal Rowing
50 Wall Balls @ 15/20lbs to 9/10ft
40 Pushups
30 KBS @ 24kg/32kg
20 Burpees
10 Back Squats @ 135/185lbs
5 Wall Walks/100ft bear crawl

Tuesday – Weightlifting
A. Paused Power Snatch. Hi-Hang Squat Snatch 1.1 @ 60-70% every min x 5 minutes – technque based
B. Paused Squat Snatch. OHS 1.1 @ 80-90% every min x 10 minutes
C. Power Clean Cluster 1.1.1 – work to a good set – nothing over 90% enless it feels good.

Southwest Active – Monday – Oct. 31

Week 2 – Oct. 31
Monday – Fsq Test + Fsq Int %/Core + Upper EMOM
A. Front Squat @ 20×1, work to a max set of 4
B1. Front Squat @ 20×1, 4 reps @ 90% of A x 3 sets, 10 sec
B2. L-Sit From Pullup Bar, 10-20 sec x 3 sets, 10 sec – hollow rocks – appropiate core scaling here
B3. Ring Roll Outs @ 4040, 6-12 reps x 3 sets, 1:30 min
C. EMOM x 10-14 minutes:
1st – 3-5 Press @ 20×1
2nd – Weighted Strict Pronated C2B 2-3, /Negatives 3-4,/Ring Rows 5-7 reps*challenge angle/tempo * can also be weighted here

Southwest Active – Friday – Oct. 28

Friday – Upper EMOM + Core/Lunge + Tester
EMOM x 10 minutes:
1st – 6-8 CGBP @ 20×1
2nd – 6-8 Bent Over Rows @ 20×1
+
9 min:
3 min: AMRAP Bottoms Up OH KB Carry – alternate arms every 100ft
3 min: AMRAP Walking Lunges
3 min: AMSAP FLR on Rings
+
For Time:
40 Cal AirBike/50 Cal AirDyne
25 L arm Hang KB Snatch @ 16/24kg
25 R arm Hang KB Snatch @ 16/24kg

Southwest Active & SW Barbell – Thursday -Oct. 27 – 2016

Thursday – Varied Work Capacity – Chippers/AMRAPS
For Time:
30 Cal Rowing
30 DBL KB Front Squats @ 16/24kg
30 Burpees on to 20/24″ Box
30 Alternating DB Snatch @ 50/75lbs
30 OH Plate Walking Lunges @ 25/45lbs
30 Burpees on to plate 25/45lbs
30 KBS @ 16/24kg

SW Barbell

Thursday
A. Power Clean. Above Knee Hang Power Clean. Push Jerk 1.1.1 – work to a tough set
B. Jackie – For Time:
1000m Row
50 Thrusters @ 45lbs
30 Pullups

Southwest Active – Wednesday – Oct. 26/2016

Wednesday – Bsq Test + Bsq Int % + Sumo DL + Core
A. Back Squat @ 20×1, work to a max set of 5
B. Back Squat @ 20×1, 5 reps @ 89% of A x 3 sets, 3 min
C. Sumo Deadlift @ 11×1, 5 reps @ 68% x 5 sets, 3 min *this % is of your conventional deadlift
D. Weighted Side Bridge, 30-40 sec/side x 3 sets, 30 sec b/t sides

Southwest Active – Tuesday -Oct. 25/2016

Tuesday – Varied Work Capacity – Short Testers->Long Pieces
For Time:
10 Burpees
10 DB Thrusters @ 35lbs/50lbs/arm
10 Burpees
8 DB Thrusters @ 40lbs/65lbs/arm
10 Burpees
6 DB Thrusters @ 50/75lbs/arm
+
(5-10 min rest)
+
10—>1 For Time:
Box Jump Overs @ 20/24″
Pushups
Wall Balls @ 15/20lbs to 9ft
KBS @ 16/24kg

Southwest Active – Monday – Oct. 24

Monday – Fsq Test + Fsq Int %/Core + Upper EMOM
A. Front Squat @ 20×1, work to a max set of 5
B1. Front Squat @ 20×1, 5 reps @ 89% of A x 3 sets, 30 sec
B2. Hollow Hold, 20-30 sec x 3 sets, 2 min
C. EMOM x 16-20 minutes:
1st – 3 Tough Press @ 20×1
2nd – 3-5 Strict Pronated C2B/ 3-5 Strict Negatives – can be on rings/etc or 4-6 tough angle ring rows

Southwest Active – Saturday

Saturday – Row/AB Map + Tester

For Time:

500m Rowing

50ft Walking Lunges

50ft Bear Crawl

21 Push-ups 

50ft Walking Lunges

50ft Bear Crawl

15 Push-ups 

50ft Walking Lunges

50ft Bear Crawl

9 Push-ups 

+

3 sets:

15-20 sec Hollow Hold

30-45 sec FLR On Rings

1-2 min b/t

Southwest Active -oct. 21

Friday – Bsq Mod + Partner Based AMRAP

A. Back Squat @ 20×1, 4 reps x 5 sets, 2:30 min

B. 10 Rounds For Time: Teams of 2
6 Front Squats 105/155lbs

6 burpees on to 24/30″ Box
Southwest Active & barbell – Oct. 20

Thursday -Varied Work Capacity

10 rounds for time:

4 burpees

6 kbs @24kg/32kg

8 wall balls 15/20 to 9/10ft

*refer back to week of Jan. 18

*Braeden Cory – 8:35

*Record this – this is a mixed aerobic power test

Barbell

Thursday

A. Power Snatch. Above Knee Hang Power Snatch. Below Knee Hang Power Snatch 1.1.1 every 60-90 sec x 6 sets

B.Rowing Helen:

3 Rounds For Time:

400m Row

21 KBS @ 16/24kg

12 Pullups

Southwest Active – Wednesday – Oct. 19

Wednesday – Fsq Mod + Skills/Core + Upper Based AMRAP/Tester
A. Front Squat @ 20×1, 4 tough reps x 5 sets, 2:30 min
B. EMOM x 12 minutes:
1st – 3-5 Ring Dips or 3-5 Ring Dip Negatives or 4-6 pushups
2nd – 3-5 Toes to Rings/5-7 Knees to Elbows/Knee Raises
3rd – 30 sec DU’s or 50 Du’s or 50 Single Unders
C. For Time:
Wall Walk – 5,4,3,2,1
Ring Rows – 25,20,15,10,5
or
Scaled *if can’t get chest/forehead to wall on wall walk
For Time:
Bear Crawl – 100ft, 100ft, 100ft, 50ft, 50ft
Bent Over Rows @85/115lbs – 25,20,15,10, 5

Southwest Active & SW Barbell – Tuesday – Oct. 18

Tuesday – Deadlift Int + Strongman Variations
A. Sumo Deadlift @ 11×1, 10 moderate to challenging reps every 2 min x 5 sets
B. EMOM x 20 minutes:
1st – 15-20 sec Hollow Rock
2nd – 5 DBL KB Hang Clean to OH Press
3rd – 5-7 Goblet Squats @ 40×1 – use DBs for heavier weights if needed
4th – 10 OH Plate Walking Lunges
C. 3 min Accumulate Hanging From Pullup Bar – every break 50ft L arm OH KB Carry @ 24/32kg + 50ft R arm OH KB Carry @ 24/32kg

Sw Barbell:

Tuesday – Weightlifting
A. Power Snatch. Squat Snatch 1.1 x 6 sets, 1:30 min
3 sets @ 70-75%, 3 sets @ 75-85%
B. Squat Clean & Split Jerk, 2 reps x 6 sets, 1:30 min – quick doubles 5 seconds b/t reps
3 sets @ 70-75%, 3 sets @ 75-85%
C. Squat Clean Thruster, 1 tough rep every 45 sec x 10 reps
start @ 80% and go from there

Southwest Active -Monday-oct  17

Week 5 – Oct. 17

Monday – Vertical CP + CF AMRAP/Tester

A1. Press @ 11×1, 4-4-3-3-2-2, 1:30 min

A2. Strict Pronated Pullups, AMRAP unbroken x 6 sets, 1:30 min

*Banded Strict Pronated Pullup – 1 banded only

*TOUGH Ring Rows @ 40×0, AMRAP unbroken

B. AMRAP in 5 minutes: Bar Facing Burpees *record this – tester

Southwest Active – Saturday-Oct. 15

Saturday – Row/AB Map + Tester

For Time:

250m Row

15 KBS @24kg/32kg

25 Burpees

15 KBS @ 24kg/32kg

500m Row

15 KBS @ 24kg/32kg

25 Burpees

15 KBS @ 24kg/32kg

250m Row
**this is an aerobic power test – record this and give full effort

*fastest time in gym is 8:17 by male and 10:46 by female

+

20 min @ 75%/Moderate: *stick to 1 min time frames

1 min Rowing/Biking

1 min Farmers Carry AHAP

1 min Alternating Turkish Get Ups @ 12/16kg

1 min Bear Crawl

Southwest Active-Friday-Oct. 14/2016

A. Back Squat @ 20×1, 6 reps x 5 sets, 2:30 min

B. 5 sets: Relay Style in teams of 2

15 KBS @ 16/24kg

15 Cal Rowing

(into) –  no rest –

5 sets: Relay Style In teams of 2

12 Air Squats

9 Deadlifts @ 95/135lbs

6 Bar Facing Burpees
***Relay Style – One Person does one round/ then partner 2 goes – 5 sets EACH

Southwest Active – Thursday – Oct. 13/2016

Thursday Varied Work Capacity
3 Rounds For Time:
8 Lateral Burpees over Rower
12 Cal Rowing

+
(rest as needed)

+
AMRAP in 20 minutes:
Single Unders- 30,30,30,30,30, etc
Walking Lunges – 14,14,14,14,14, etc
Box Jump Overs @ 20/24″ – 3,6,9,12,15,18, etc – step down

Southwest Active – Wednesday – Oct. 12/2016

Wednesday – Fsq Mod + Skills/Core + Upper Based AMRAP/Tester
A. Front Squat @ 20×1, 6 reps x 5 sets, 2:30 min
B. EMOM x 16 minutes:
1st – 30 sec Handstand Practice
2nd – 30 sec Du’s
3rd – 30 sec Rope Climb Practice
4th – 1 TGU/arm AHAP
C. 3 Rounds For Time:
3 Turkish Get Up/arm @ 16/24kg – don’t alternate
3 Wall Walks – forehead to Wall
10 Pendlay Rows – 95/135lbs

Southwest Active & barbell – Tuesday – Oct. 11

Tuesday – Deadlift Int + Strongman Variations
A. Deadlift @ 20×1, work to a max
B. AMRAP in 10 minutes:
700ft L arm Farmers Carry @ 24/32kg
2 min FLR on Rings
700ft R arm Farmers Carry @ 24/32kg
C. AMRAP in 10 minutes:
3000ft MedBall Carry (30 There Backs)
AMRAP Bear Hug SandBag Carry @ 40/60

Tuesday – Weightlifting

A. Power Snatch. Above Knee Hang Squat Snatch. OHS 1.1.1 every min x 5 minutes

B. Slow Pull Squat Snatch. Hi-Hang Squat Snatch 1.1 every min x 5 minutes

C. Thruster, work to a single from ground

D. – If you have time ->Power Clean. Thruster. Push Jerk. Split Jerk 1.1.1.1 every min x 10 minutes

Southwest Active – Monday – Oct. 10

Monday – Vertical CP + CF AMRAP/Tester

SW Active – Rowing AMRAP – Team of 3

6000m Row For Time: -(set rowers to 6k) Teams of 3 – Each Partner Must Row 2k – Must Switch out every 500m (so 4 sets of 500m row each -> 12 sets as a team)

*While Parter 1 is Rowing -> Partner 2 and 3 Must Complete together before partner 2 or 3 can do their 500m row-> 12 sets done as a team – 1 set done every time someone is rowing
2 Rounds of:

7 Burpees

7 KBS @ 24kg/32kg

7 Goblet Squats @ 24kg/32kg

Southwest Active – Oct. 8/2016

Saturday – Row/AB Map + Tester
25 sets:
30 sec Rowing @ 85-90%:
30 sec rest
or
25 sets:
30 sec AirBike @ 85-90%
30 sec rest
+
For Time:
21 Push Press @ 65/95lbs
21 Burpees on to 20/24″ Box
15 Push Press @ 65/95
15 Burpees on to 20/24″ Box
9 Push Press @ 65/95
9 Burpees on to 20/24″ Box

Southwest Active – Oct. 7/2016

Friday – Bsq Mod + Partner Based AMRAP
A. Back Squat @ 20×1, 8 reps x 5 sets, 2:30 min b/t – build from last week
B. 7 min @ 85-90%: – Teams of 2:
Deadlifts @ 155/225 – 7,7,7,7,7, etc – Partner 1 performs deadlifts, partner 2 must be hanging from pullup bar for reps to count
Synchro Bar Facing Burpees – 3,6,9,12,15, etc – Both partners must be touching the ground with chest/hips @ the same time, then the burpee over the bar can be performed
– 7 min rest
7 min @ 85-90%:
1500m Row – In order for Row Cals to Count – partner must hold two KBs in front rack @ 16/24kg
AMRAP In time remaining Burpees

Southwest Active – Oct. 6/2016

Thursday Varied Work Capacity
3 Rounds @ 90% – *just a bit harder than you normally go…
20 Cal Rowing
30 Russian KBS @ 16/24kg
Rest 2 min b/t
+
Burpees Increasing on the minute until failure:
Min 1: 6 Burpees to 6″ OH
MIn 2: 7 Burpees to 6″ OH
Min 3: 8 Burpees to 6″ OH
Min 4: How bad do you want it……?

Southwest Active – Oct. 5/2016

Wednesday – Fsq Mod + Skills/Core + Upper Based AMRAP/Tester
A. Front Squat @ 20×1, 8 reps x 5 sets, 2:30 min b/t – build from last week
B. 2 sets: (Not For Time:)
30 sec Handstand Hold
Rope Climb Practice – or 2-3 reps
1 min Double Under Practice
1-2 min b/t
C. AMRAP in 10 minutes:
Pushups, 3,6,9,12,15, etc
30 sec Front Bridge b/t sets

Southwest Active – Oct. 4/2016

Tuesday – Deadlift Int + Strongman Variations
A. Deadlift @ 20×1, work to very tough triple
B. For TIme:
400ft Double KB Front Rack Carry @ 24/32kg –
2 min FLR on Rings
C. 3 sets:
45 sec L arm OH Carry – AHAP
45 sec R arm OH Carry – AHAP
10 tough Rings Rows
rest 1-2 min

Southwest Active-Monday-Oct. 3

Week 3 – Oct. 3

Monday – Vertical CP + CF AMRAP/Tester

A1. Push Press @ 20×1, 3-3-2-2-1-1, 1 min

A2. Weighted Pronated Pullup @ 20×1, 5-5-3-3-1-1, 2 min

B. For Time:

50 Cal Rowing

9 Front Squats @ 95/135

100 Single Unders

15 Back Squats @ 105/155

25 Burpees

21 Goblet Squats @ 24/32kg
Southwest Active – Saturday – Oct. 1

Saturday – Row MAP/AB MAP + Tester
20 sets:
30 sec Rowing @ 85-90%
30 sec rest
or
20 sets:
30 sec AirBike @ 85-90%
30 sec rest
+
5 Rounds For Time:
5 Deadlifts @ 185/275
10 Lateral Barbell Burpees

Southwest Active – Friday – Sept. 30

Friday – Bsq Mod + Partner Based AMRAP
A. Back Squat @ 20×1, 10 reps x 4 sets, 2:30 min b/t – build from last week
B. AMRAP in 30 minutes: In teams of 2
250m Row – Each
45 sec Front Bridge – Each
4 TGU @ 20/35lbs – Each
*Parter 1 must complete Row – then partner 2 – etc

Southwest Active & barbell – Sept. 29

SW Active

Thursday -Varied Work Capacity

10 Rounds For Time:

10 Burpees

300ft Shuttle Run
SW Barbell Thursday

A. Power Clean, 2 tng reps every 45 sec x 10 sets

B. For Time:

50 Row Cals

7 Power Snatches @ 95/135

40 Row Cals

7 Power Snatches @ 95/135

30 Row Cals

7 Power Snatches @ 95/135

20 Row Cals

7 Power Snatches @ 95/135

10 Row Cals

7 Power Snatches @ 95/135

Southwest Active – Wednesday – Sept. 28

Wednesday – Fsq Mod + Skills/Core + Upper Based AMRAP/Tester
A. Front Squat @ 20×1, 10 reps x 4 sets, 2:30 min b/t – build from last week
B. EMOM x 6 minutes:
1st – 30 sec Double Under Practice
2nd – Rope Climb Practice – if you can Rope Climb, focus on getting up to top as fast and efficient as possible
C. AMRAP in 10 minutes:
Wall Walks – 1,2,3,4,5, etc
Walking Lunges – 20,20,20,20,20, etc

Southwest Active & Barbell – Sept. 27

Tuesday – Deadlift Int + Strongman Variations
A. Deadlift @ 20×1, 4-4-3-3-2-2, 2-3 min b/t – lets go heavy here ladies and gentleman. Dwight I know you can get that 135lb Deadlift soon.
B. 5 sets: (Not for time)
5 Hang KB cleans to OH -AHAP
100ft Plate Pinch Carry – AHAP
10 DB RDL @ 40×1 – AHAP
Rest 2 min

Sw Barbell
Tuesday – Weightlifting
A. Slow Pull Squat Snatch, 1 rep every 45 sec x 20 reps – snappy reps
B. Slow Pull Squat Clean & Split Jerk, 1 rep every min x 10 minutes – fast good reps

Southwest Active – Monday – Sept. 26

Week 2 – Sept. 25
Monday – Vertical CP + CF AMRAP/Tester
A1. Push Press @ 20×1, 3 tough reps x 5 sets, 1 min
A2. Weighted Pronated/Supinated Pullup @ 20×1, 3 tough reps x 5 sets, 2 min
B. For Time:
500m Row
+
(Into)
+
3 Rounds of:
21 Russian KBS @ 24/32kg
15 Pushups
9 Goblet Squats @ 24/32kg

Southwest Active – Saturday – Sept. 24

Yes more rowing…..:)

Saturday – Row MAP + AB Map + Tester
15 sets:
30 sec Rowing @ 85-90%:
30 sec rest
or
15 sets:
30 sec AirBike @ 85-90%:
30 sec rest
+
10 Rounds For Time:
8/10 Cal Row
6 DB Hang Squat Cleans @ 20/35lbs/arm

Southwest Active – Friday – Sept. 23

Friday – Bsq Mod + Partner Based AMRAP
A. Back Squat @ 20×1, 10 reps x 3 sets, 2:30 min b/t
B. 5 Rounds For Time: -> Teams of 2
1000m Row
100ft Bear Crawl

Southwest Active & Southwest Barbell – Thursday – Sept. 22

Thursday – Varied Work Capacity
A. 3 Rounds For Time:
10 Burpees on to 20’24” Box
15 Wall Balls @ 15/20 to 9/10ft
100 Single Unders
B. 5 min @ high effort:
75 Box Jumps @ 20/24″ – Step Down
AMRAP Burpees to 6 ” OH

Thursday
*Snatch Warm-Up:
– 3 sets of:
3 reps of Above Knee Snatch High Pull
1 rep per position of ->3 Position Hang Power Snatch (hi hang, above knee, below knee)
3 OHS
+
A. Power Snatch, 1 tough rep every 30 sec every min x 10 minutes
B. 10 min @ 85-90%:
10 Hang Power Cleans @ 85/135lbs
15 Cal Rowing

Southwest Active – Wednesday – Sept. 21

Wednesday – Fsq Mod + Skills/Core + Upper Based AMRAP/Tester
A. Front Squat @ 20×1, 10 reps x 3 sets, 2:30 min b/t – Increase loading every set
B. 6 min:
30 sec Double Unders Practice
30 sec Handstand Practice Variations
30 sec Knee Raises/Knees to Elbows/Toes to Rings/Toes to Bar
30 sec Reverse Bear Crawl
30 sec FLR on Hands
30 sec rest
C. 50 Shoulder to Overhead @ 75/115lbs for Time – every break 30 sec Front Bridge

Southwest Active – Tuesday – Sept. 20

Tuesday – Deadlift Int + Strongman Variations
A. Deadlift @ 20×1, 6-6-4-4-3-3, 2-3 min b/t sets *all heavy sets (you been lifting a while ->lets go 🙂 )
B. AMRAP in 3 minutes – Farmers Carry AHAP
C. AMRAP in 3 minutes – Single Arm OH Carry – Switching every 100ft – AHAP
D. AMRAP in 3 minutes – Double KB Front Rack Carry AHAP
E. Single Leg Glute Bridge, 30-45 sec HOLD/leg x 3 sets – 1 min b/t sets

Southwest Active – Monday – Sept. 19

Monday – Vertical CP + CF AMRAP/Tester
A1. Push Press @ 11×1, 5-4-3-5-4-3, 1 min – * heavier on 2nd wave
A2. Weighted Pronated Pullups @ 20×1, 3-3-2-2-1-1, 2 min
B. For Time:
1000m Row
80 Walking Lunges
60 KBS @ 16/24kg
40 Burpees

Southwest Active – Saturday – Sept. 17

Saturday – MAP EMOM + Upper CP
EMOM x 20 minutes:
1st – 10 DB Snatch @ 40/65lbs
2nd – 400ft Shuttle Run
3rd – 10 Burpees to 6″ OH
4th – Rest
+
EMOM x 9 minutes:
1st – 10 DB Bench Press @ 40×1
2nd – 10 Ring Rowss
3rd – 2-3 Wall Walks

Southwest Active – Friday – Sept.16

Friday – Increasing MAP Sets
*Warm-Up/Blood Flow
EMOM x 10 minutes:
1st – 30 sec Skipping
2nd – 30 sec Biking – easy pace
+
2 sets @ Increasing effort per set:
35 Cal Rowing
35 Wall Balls @ 15/20 to 9/10ft
35 KBS @ 24/32kg
35 Box Jump overs @ 20/24″
Rest 5 min b/t sets

Southwest Active – Thursday – Sept. 15

Southwest Active – Wednesday – Sept. 14

Wednesday Skills (Non-Fatigue)
3 sets:
100ft L arm OH KB Carry – AHAP
100ft L arm KB Front Rack Carry AHAP
100ft R arm OH KB Carry – AHAP
100ft R arm KB Front Rack Carry AHAP
rest 1-2 min
+
3 Rounds For Time:
4 Turkish Get Ups @ 16/24kg
30 sec Hang From Pullup Bar
+
3 sets:
30 sec FLR on Rings
30 sec rest
6-8 Standing DB Press @ 20×1
1 min

Southwest Active & SW Barbell – Tuesday – Sept. 13

Tuesday – Mobility + 30/30 Mixed Map –>Progressed
A1. Frog Stretch, 1 min x 2 sets, 30 sec
A2. Thread the Needle (Shoulders) 45 sec/arm x 2 sets, 1 min
B. 3 sets @ high effort/85-90%:
30 sec L arm KB Snatch @ 16/24kg
30 sec R arm KB Snatch @ 16/24kg
30 sec Burpees
90 sec rest
30 sec L arm KB Front Squat @ 16/24kg
30 sec R arm KB Front Squat @ 16/24kg
30 sec Burpees
90 sec rest
+
rest as needed
+
For Time: Teams of 2
75 Cal Rowing
75 Push Press @ 55/75lbs

Southwest Barbell – Sept. 13

Tuesday – Weightlifting
A. Snatch High Pull. Above Knee Hang Snatch High Pull. Above Knee Hang Power Snatch 1.1.1 every min x 15 minutes
B. Power Clean. Jerk Dip. Split Jerk 1.1.1 every min x 15 minutes

Southwest Active – Monday – Sept. 12

Week 5 – Sept. 12
Monday – Deadlift Linear + Bsq Linear + Core
A. Deadlift @ 11×1, 5 reps x 5 sets, 2 min – all heavy sets – no more DBL OH/No Slow Tempo – lets Rip these 🙂
B. Back Squat @ 40×1, 3 reps x 5 sets, 2 min – all heavy sets
C. 10 min @ 85-90%:
3 Toes to Bar/6 Knee Raises
6 DB Snatch @ 40/65lbs
9 Air Squats

Southwest Active – Saturday – Sept. 10

Saturday – MAP EMOM + Upper CP
EMOM x 10 minutes:
1st – 15 sec Burpees + 5 L arm DB Snatch @ 40/65
2nd – 15 sec Burpees + 5 R arm DB Snatch @ 40/65
+
EMOM until failure:
Min 1: 10 Cal AirBike/15 Cal AirDyne
Min 2: 5 CGBP @ 85/135lbs
MIn 3: 10 Cal AirBike/15 Cal AirDyne
MIn 4: 8 CGBP @ 85/135lbs
Min 5: 10 Cal AirBike/15 Cal AirDyne
Min 6: 11 CGBP @ 85/135lbs
Min 7: etc
+
4 sets:
12-15 DB Bent Over Rows @ 20×1
1 min b/t

Southwest Active – Friday – Sept. 9

Friday – Increasing MAP Sets
3 sets @ increasing effort per set:
21 Cal Rowing
15 Box Jumps – Step Down @ 20/24″
9 Burpees
Rest 2 min
+
rest as needed:
+
3 sets @ increasing effort per set:
21 Wall Balls @ 15/20lbs to 9/10ft
15 Box Jump Overs @ 20/24″
9 Bar Facing Burpees
Rest 2 min

Southwest Active & SW Barbell – Thursday – Sept. 8

Thursday – Upper Pull/Push + Strongman Variation
A1. Push Press @ 11×1, 5 reps x 4 sets, 10 sec – heavy as possible
A2. Pronated Pullups, AMRAP unbroken x 4 sets, 1:30 min – s
B. AMRAP in 10 Minutes: Teams of 2
20 Goblet Squats @ 24/32kg
20 Russian KBS @ 24/32kg
20 Pushups

SW Barbell – Sept. 8
3 sets @ high effort/85-90%:
10 Power Clean to OH @ 75/115lbs
10 Lateral Barbell Burpees
10 Cal Rowing
Rest Same As Work Time
+

Rest

+
For Time:
750m Row
30 Hang Squat Cleans @ 75/115
10 Wall Walks

Southwest Active – Wednesday – Sept. 7

Wednesday Skills (Non-Fatigue)
A. EMOM x 16 minutes:
1st – 30 sec Teddy Bear/Handstand Practice
2nd – 30 sec Double Unders
3rd – 30 sec Rope Climb Practice
4th – 1 heavy TGU/arm – use KB
B. EMOM x 10 minutes:
1st – 4 Double Hang KB Clean to OH – as heavy as possible
2nd – 30 sec FLR on Rings
C. 5 Unbroken Rounds For Time:
10 sec Chinover Bar Hold/10 sec Hang from Pullup Bar
1 min Front Bridge/ 1 min FLR on Hands

Southwest Active + Sw Barbell – Sept. 6/2016

Tuesday – Mobility + 30/30 Mixed Map –>Progressed
A. EMOM x 12 minutes:
1st – 45 sec Sumo Squat Hold
2nd – 45 sec Shoulder Extension Stretch on Rings
3rd – 45 sec Seated Quad Stretch – https://www.youtube.com/watch?v=NBbBfycJJNQ
B. 4 sets @ high effort/85-90%:
30 sec Rowing
30 sec Burpees
1 min rest
30 sec AirBike/AirDyne
30 sec Burpees
1 min rest
30 sec Skipping
30 sec Russian KBS @ 16/24kg
1 min rest

Sw Barbell-

Tuesday – Weightlifting – Sept. 6
A. Above Knee Hang Squat Snatch, work to a tough set of 2
B. Above Knee Hang Squat Snatch, 2 reps @ 65-75% of A every min x 5 minutes
C. Power Clean & Split Jerk Cluster 1.1 – work to a tough set
D. Power Clean. Front Squat. Split Jerk 1.1.1 @ 65% of C every min x 5 minutes

Southwest Active – Monday – Sept. 5/2016

Week 4 – Sept. 5
Monday – Deadlift Linear + Bsq Linear + Core
A. Double Overhand Clean Grip Deadlift @ 40×0, 2 reps every 2 min x 5 sets – build from last week
B. AMRAP in 20 minutes: In teams of 2– seperate the gym in 2 – 25ft sections
Bear Crawl – 50ft,50ft,50ft,50ft, 50ft, etc
L Arm Hang KB Snatch @16/24kg – 3,6,9,12,15,18, etc
L Arm Front Rack Carry @ 16/24kg – 50ft,50ft,50ft,50ft,50ft, etc
Bear Crawl – 50ft,50ft,50ft,50ft, 50ft, etc
R Arm Hang KB Snatch @ 16/24kg – 3,6,12,15,18, etc
R Arm Front Rack Carry @ 16/24kg -50ft,50ft,50ft,50ft,50ft, etc

Southwest Active – Saturday – Sept. 3/2016

Saturday – MAP – EMOM MAP + Upper CP
EMOM x 20 minutes @ high effort/85-90%:
1st – 10/8 Cal Rowing
2nd – 5 Burpees on to Box 20/24″
3rd – 200ft Farmer Carry 50/75lb DB/arm
4th – 10 DBL KB hang Clean 16kg/24/arm
+
3 sets:
10 CGBP @ high load
– 10 sec rest
10 Feet Elevated Ring Rows @ 2101
– 10 sec rest
10 DB Lateral Raises @ 2020 – https://www.youtube.com/watch?v=Igb5gvQ1A5Y
rest 1-2 min

Southwest Active -Friday -Sept. 2

Friday – Increasing MAP Sets

10 sets @ Increasing effort per set:

100m Run

10 KBS @ 16/24kg

8 Burpees

rest 1:30 min

*increases this week may be just like two seconds a round

Southwest Active & Sw Barbell – September 1/2016

SW Active –

Thursday – Upper Pull/Push + Strongman Variation
A1. Push Press @ 11×1, 10 reps x 3 sets, 30 sec
A2. Single Arm Heavy DB Rows @ 20×1, 5-6 reps/arm x 3 sets, 1:30 min – goal is heavy reps
B. Teams of 2:
3 min Prowler Push @ 45/90lbs – distance
-3 min rest
3 min Farmer Carry – distance and as heavy as possible – use DBs/arm
-3 min rest
3 min Reverse Sled Pulls – 90/135lbs – distance
-3 min rest
3 min Sandbag Squats @ 40/60

Thursday – Sw Barbell
#outsidethebox Event 6 – 20 min AMRAP of:
100/70 Cal Row
100ft Dbl KB Walking Lunge 16/24kg/arm
100 Double Unders
10 Wall Walks

Southwest Active – Wednesday – Aug. 31

Wednesday Skills (Non-Fatigue)
A1. Toes to Bar/Toes to Ring Practice x 3 sets, 30 sec
A2. Double Under Practice, 30-60 sec x 3 sets, 30 sec
A3. Handstand Practice x 3 sets, 1:30 min
B. KB FLOW
Dbl KB Hang Clean. Dbl KB Thruster. Dbl KB Push Jerk 2.2.2 x 5 sets, 1 min
-goal is to build to heaviest complex – https://www.youtube.com/watch?v=YN6WsqGXFKU
C. AMRAP in 10 minutes:
15-20 sec Handstand Hold/10 Plank Shoulder Taps
15-20 sec Top of Ring Dip Hold – goal is hands turned out
15-20 sec Hollow Rocks
30 sec Double Unders

Southwest Active & SW Barbell – Aug. 30

Tuesday – Mobility + 30/30 Mixed Map –>Progressed
A. Sumo Squat Hold – 2:30 min unbroken
B. Happy Baby Hold 2 min unbroken – https://www.youtube.com/watch?v=rBtgQ5p-odM
C. Shoulder Extension Stretch on Rings 2 min – https://www.youtube.com/watch?v=ffABitqNNvI
D. 5 sets @ high effort/85-90%:
1 min Rowing
1 min rest
1 min Wall Balls @ 15/20 to 9/10ft
1 min rest
1 min Burpees
1 min rest

SW Barbell

Tuesday – Weightlifting
A. Above Knee Hang Squat Snatch, 2 reps x 6 sets, 2 min – reset b/t reps off the floor – no more than 85%
B. Squat Clean & Split Jerk Cluster 1.1 x 6 sets, 2 min – no more than 85%

Southwest Active -Monday. Aug. 29

Week 3 – Aug. 29

Monday – Deadlift Linear + Bsq Linear + Core

A. Double Overhand Clean Grip Deadlift @ 40×0, 3 reps every 2 min x 5 sets

B. Back Squat @ 40×1, 4 reps every 2 min x 5 sets, build from last week

C. For Time:

100m L arm Farmers Carry @ 50/75lb DBs *goal here is heavy weight

1 min FLR on Rings – accumulated

100m R arm Farmers Carry @ 50/75lb DBs

1 min FLR on Rings – accumulated

Southwest Active- Friday -Aug. 26/2016

Friday – Increasing MAP Sets

5 sets @ Increasing effort per set:

200m Run

12 Burpees

200m Run

12 Burpees

Rest 3:30 min

Southwest Active – Thursday – Aug. 25/2016

Thursday – Upper Pull/Push + Strongman Variation
A1. Press @ 20×1, 5-6 reps x 4 sets, 30 sec
A2. Kneeling Banded Lat Pull Downs @ 2020, 15-20 reps x 4 sets, 1 min – https://www.youtube.com/watch?v=EsqlNrvT3f0
B. AMRAP in 10 minutes of:
5 Front Squats @ 135/205lbs
100m SandBag Carry @ 40/60 – anyhow
5 Back Squats @ 135/205lbs
100m SandBag Carry @ 40/60 – anyhow