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Week of February 10th

Well guys, we are getting to fun and exciting time here at Swink Athletics. We are changing our Intro course and how effective it is on new members. This will include and better and more thorough approach to their potential movement limitations and any aches and pains.

Having said that, we are now equipped to better help you guys, our current members. If any of you have any aches or pains or limitations, we should talk and figure out how we can help you!

Monday

For Time:

-250 Single Unders

-100ft/100ft single arm KB OH walk

-50 Toes 2 Bar

-250 Single Unders

-100ft/100ft single arm KB front rack walk

-50 Shoulder Press

-250 Single Unders

-100ft/100ft single arm KB OH walk

-50 KB Swings

-250 Single Unders

-100ft/100ft single arm KB front rack walk

-50/40 Calorie Row

-250 Single Unders

Tuesday

Every 3:30 for 5 sets:

3-2-1-2-3

-Squat Cleans

Wednesday

Every 4:00 for 36:00

1st Round: 30 Box Jump overs

2nd Round: 400m Run or 40/32 Calorie Bike

3rd Round: 500m Row

Thursday Open Gym

Every 3:00 for 5 sets:

5-4-3-2-1

-Bench Press

10:00 AMRAP

-40 Double Unders

-10 Renegade Rows

-3 Wall Walks

Friday

For Time:

-10 Burpees to Strict C2B Pullups

-20 Clean and Jerks

-10 Burpees to Strict C2B

-20 Hang Power Cleans

-10 Burpees to Strict C2B

-20 Push Jerks

Saturday

Partner 1 Completes:

21-15-9

-Toes 2 Bar

-Back Squats

Partner 2 Completes:

-21 Toes 2 Bar

-15 Back Squats (heavier than P1 weight)

-15 T2B

-10 Back Squats

-9 T2B

-5 Back Squats

Look at these coaches out here coaching!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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