- Swink Athletics
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!