Week of February 1st

As we head into a new month, we are reminded that these months are going by so fast! Having said that, we want to make sure you all are hitting those goals or headed towards them, in the right direction. With February, we will be reaching out to you all more than ever. Its our challenge to ourselves to help you all reach new heights.

Also, all of your coaches had a meeting on Saturday, focusing on ways to improve Swink as a whole. We are always striving to be the best there is and you all are at the top of the priority list.

Monday

Version 1 (V1)

12:00 AMRAP:

-50/40 Calorie Row

-50 Double Unders

-50 Toes to Bar

-50 Double Unders

-50 WallBalls

-50 Double Unders

Version 2 (V2)

12:00 AMRAP:

-50/40 Calorie Row

-100 Single Unders

-50 V-Ups

-100 Single Unders

-50 Goblet Squats, tough weight

-100 Single Unders

Tuesday

V1

Every 1:30 for 5 Sets (7:30):

-3 Clean and Jerks, unbroken

10 Rounds For Time:

-3 Clean and Jerks

-3 Bar Facing Burpees

V2

Every 1:30 for 5 Sets (7:30):

-3 Hang DB Clean and Press

10 Rounds For Time:

-3 Double Hang DB Clean and Jerks

-3 Burpees over DB

Wednesday

V1

Every 3:00 for 9 Sets (27:00):

5-4-3-2-1-2-3-4-5

-Front Squats, 1 set every 3:00

V2

Every 3:00 for 9 Sets (27:00):

5-4-3-2-1-2-3-4-5

-Tempo Front Squats, 3031

Thursday

V1

6 Rounds For Max Distance:

-2:00 Bike or Row

-2:00 Rest/Walk

V2

6 Rounds of:

-1:00 Box Jump Overs

-1:00 Low Plank + Slow Mountain Climbers

-2:00 Rest/Walk

Friday

TBA

Saturday

V1 & V2

4 Rounds with a partner:

-50ft Double KB front rack Walking Lunges

-15 Box Jump Overs