- Swink Athletics
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!?