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Week of August 3rd

This week has a lot of great opportunities for strength work and we hope you all jump on board for that! Sweating and pushing through a tough workout is great and 100% has its place, but strength training is how we get strong and resistant to injury. Happy August everyone, lets get strong!


Monday

Version 1 (V1)

EMOTM for 30:00:

Odd Rounds:

-15/12 Calorie Bike

Even Rounds:

-3 Squat Snatches


Version 2 (V2)

Odd Rounds:

-12/10 Calorie Bike or Row

Even Rounds:

-8 MedBall Slams


Tuesday

V1

For Time:

10-8-6-4-2

-Thruster

-Chest 2 Bar Pullups


5:00 Rest


10-8-6-4-2

-Thruster (lighter than the first set)

-Pullups


V2

For Time:

12-10-8-6-4

-WallBalls

-Ring Rows


5:00 Rest


12-10-8-6-4

-Burpees

-20 Bent Over Rows


Wednesday

V1

Part 1:

Every 2:00 for 6 Sets (12:00)

Set 1) 5 Power Cleans

Set 2) 3 Power Cleans

Set 3) 1 Power Clean

Set 4) 5 Power Cleans

Set 5) 3 Power Cleans

Set 6) 1 Power Clean


Part 2:

Every 2:00 for 5 Sets (10:00)

-4 Deadlifts


V2

Part 1:

-10 KB Swings + 5 Goblet Squats


Part 2:

-Tempo Sumo Deadlifts, 0:03 down, 0:03 up


Thursday

V1 & V2

For Time:

1000m Row

35 Weighted Situps

100 Situps, no weight

35 Burpee Box Jumps

100 Box Step Ups


Friday

V1

Every 3:00 for 5 Sets (15:00)

-5 Push Press + 5 Push Jerks

-30ft Broad Jump, as few reps as possible


3 Rounds of:

0:00-1:00

-3 Rope Climbs

1:00-2:00

-60 Double Unders

2:00-4:00

-400m Run


V2

-8-12 Z Press

-8 Squat Jumps


-Seated to Standing "Rope Climb"

-60 Single Unders or Double Unders

-200-400m Run or 300-500m Row


Saturday

V1

For Time:

-50 Bear Complex


V2

-50 DB "Bear Complex"

(1 Hang Power Clean + 1 Front Squat + 1 Press + 1 Front Squat + 1 Press)



Working hard to make sure we all understand each other and you for the best experience you can have here at Swink.

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