Week of August 17th

We have an entire new week of training for you guys and we are pumped! Our guest, Chris Null, who interviewed with us leaves early Monday morning and those of you who made it out to one of his classes, we want to thank you for being so welcoming to him. He have very nice things to say about you guys, the gym, this community and said it felt very much like a family here at Swink.

You guys are the best!

Monday

Version 1 (V1)

3 Rounds For Time:

-75ft DB Walking Lunges

-15 Burpee Pullups

-10 Deadlifts

Version 2 (V2)

3 Rounds For Time:

-75 DB Walking Lunges

-15 Burpee to plate

-10 Deadlifts with KB or DB

Tuesday

V1

5 Rounds For Time:

-5 Muscle Ups

-10 Toes to Rings/Bar

-200m Run

V2

5 Rounds For Time:

-12 Ring Rows

-12 V-Ups/Hanging Knee Raises

-200m Run

Wednesday

V1

Every 2:30 for 5 Sets (12:30):

-3 Position Clean + Jerk

3 Rounds For Max Reps:

-1:00 Max Front Squats @80% of above

-1:00 Rest

-1:00 Max Shoulder to Overhead, same weight

-1:00 Rest

V2

Every 2:30 for 5 Sets (12:30):

-8/8 3-Point Single Arm Row + 4 Pushups

3 Rounds For Max Reps:

-1:00 Max KB Goblet Squats

-1:00 Rest

-1:00 Max American KB Swings

-1:00 Rest

Thursday

V1 & V2

7 Rounds of:

0:00-1:00

-15/12 Calorie Row

1:00-2:00

-20 Russian Twists

2:00-4:00

-400m Run

4:00-5:00

-Rest

Friday

V1

For Time:

-150 Double Unders

-75 Wall Balls

-50 Double Unders

-25 Thrusters

V2

For Time:

-3:00 Max Single Unders

-3:00 Max WallBalls

-2:00 Max Single Unders

-2:00 Max WallBall Thrusters

Saturday

V1

-25 Sumo Deadlifts

-20 Strict Pullups

-150ft Double KB Front Rack walk

-20 Sumo Deadlifts

-15 Strict Pullups

-150ft Double KB Front Rack walk

-15 Sumo Deadlifts

-10 Strict Pullups

-150ft Double KB Front Rack walk

V2

-25 Sumo KB Deadlifts

-20 Ring Rows

-150ft Double KB Front Rack walk

-20 Sumo KB Deadlifts

-15 Ring Rows

-150ft Double KB Front Rack walk

-15 Sumo KB Deadlifts

-10 Ring Rows

-150ft Double KB Front Rack walk

Ready for new swag!?