Week of August 10th

We have a pretty cool week this week as we have a guest coming into town. This Thursday, Friday and Saturday, we will have Chris Null visiting us as he interviews with us to become a potential coach for Swink. We will inform you all on the classes he will either be observing or guest coaching and we would love it if you could make one of those times. The more we can observe him coaching classes and movements, the better.

Also, we have updated the list of people in our Facebook members group. If you are someone who is NOT in that group yet, please reach out to andre@swinkathletics.com and we will fix that right away! We plan on doing more info and content in there very soon.

Finally, the 6pm class on Thursday will be cancelled THIS WEEK ONLY.

Monday

Version 1 (V1)

For Time:

-50 HSPU/Pike Pushups

-50/40 Calorie Bike or Row

-50 Pullups

-50/40 Calorie Bike or Row

-50 Toes to Bar

-50/40 Calorie Bike or Row

Version 2 (V2)

30-50 Pushups

30-50 Calorie Row

30-50 Ring Rows

30-50 Calorie Row

30-50 Pikes

30-50 Calorie Row

*Reps can and should fluctuate with each movement. The more difficult ones for you, that take longer, should be lower in reps. Think of having each piece taking around 4:00 and not much longer

Tuesday

V1

Every 5:00 for 5 Rounds (25:00):

-3 Squat Clean and Jerks, challenging weight

-12 Burpees

-48 Double Unders

V2

-6/6 Single Arm KB Swings, tough weight

-12 Burpees

-48 Single Unders

Wednesday

V1

For Time:

-30 Back Squats

-1 Mile Run

V2

-30 DB Goblet Squats, tough weight

-1 Mile Run/2000m Row/2000m Bike

Thursday

V1 & V2

15:00 AMRAP:

-5/5 Single Arm Ring Rows

-10 Lateral Box Jumps/Step Overs

-0:30 Handstand Hold/Pike Hold/Bar Overhead Hold

Friday

V1

In 12:00:

-Build to 3 Rep Thruster

7:00 AMRAP:

-7 KB Swings

-7 Goblet Squats

V2

Every 3:00 for 4 Rounds (12:00):

-6/6 DB Front Squat + 12 Pushups

7:00 AMRAP:

-7 KB Swings

-7 Goblet Squats

Saturday

V1 & V2

For Max Reps:

8 Rounds of

-0:20 Pushups

-0:10 Rest

1:00 Rest

8 Rounds of

0:20 Hang DB Power Clean

0:10 Rest

1:00 Rest

8 Rounds of

0:20 Situps

0:10 Rest

1:00 Rest

4:00 Max Calorie Row

Back in the day!