- Swink Athletics
Week of August 24th
Updated: Aug 25, 2020
Hope you all are ready to get into another week of training! Here we go:
Monday
Version 1 (V1)
Every 2:30 for 4 Sets (10:00):
-3 Hang Muscle Cleans
-3 Push Press
Every 3:00 for 4 Sets (12:00):
-3 Hang Squat Cleans
-3 Split Jerks
Version 2 (V2)
Every 2:30 for 4 Sets (10:00):
-6 American KB Swings
-3/3 Z-Press, alternating reps
Every 3:00 for 4 Sets (12:00):
-5 Goblet Squats, tough
-5 DB Push Press
Tuesday
V1
For Time:
Accumulate in any fashion
-100 Pullups
-2000m Run
-300 Walking Lunges
V2
For Time:
Accumulate in any fashion
-75-100 Ring Rows
-2000m Row
-200-300 Walking Lunges
Wednesday
V1
5x 2:00 AMRAP:
-5 Deadlifts
-50 Double Unders
-Max Burpees with remaining time
-2:00 rest between rounds
V2
5x 2:00 AMRAP:
-5 Deadlifts, KB or DB
-50 Single Unders
-Max Burpees with remaining time
-2:00 rest between rounds
Thursday
V1 & V2
20:00 AMRAP:
-20/16 Calorie Bike
-15m Double KB Overhead walk
-10 Strict Toes to Bar
Friday
V1
Every 2:00 for 5 Sets (10:00):
-1 Paused Front Squat + 1 Front Squat
For Time:
42 Situps
21 Front Squats
30 Situps
15 Front Squats
18 Situps
9 Front Squats
V2
Every 2:00 for 5 Sets (10:00):
-3 Tempo Goblet Squats, 5311
For Time:
42 Situps
21 Goblet Squats
30 Situps
15 Goblet Squats
18 Situps
9 Goblet Squats
Saturday
V1 & V2
40/32 Calorie Bike
40 Hammer Curls, alternating
40 Pendlay Rows
40 Push Press
40 Hammer Curls
40 Bench Press or Hand Release Pushups
40 Box Jump Overs
40/32 Calorie Bike

We are CONSTANTLY working to improve and its all for you guys