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Week of February 22nd

WE ARE BACK FROM SNOWMAGEDDON!


Its good to see all of your faces again at the gym! As we head into another week of training, we want to give a tiny explanation of Version 2. It has evolved as a separate version but not scaled version. This is one way you "customize" the workout to fit you. It can also be a mix-match of V1 & V2. Do what suits you best or what a coach has you fitted for!

This week, we challenge you to take on V2 or mix and match to make the workout the best version for you as possible.


Monday

Version 1 (V1)

Every 3:30 for 5 Sets:

10-8-6-4-2

-Tempo Back Squats, 0:03 down and 0:03 up


Version 2 (V2)

Every 3:30 for 5 Sets:

10-8-6-4-2

-Weighted Single Leg Box Stepups, per leg, 0:03 lower


Tuesday

V1 & V2

5 Rounds of:

-10 Strict Press

-10 Box Jumps

-10 Strict Dips

-100ft/100ft Single Arm Farmers Walk


Wednesday

V1

15:00 AMRAP:

-19 WallBalls

-19 Calorie Row


V2

15:00 AMRAP:

-19 KB Swings

-19 Calorie Row


Thursday

V1

For Time:

-2 Rope Climbs

-300m Run

-50 Double Unders

-2 Rope Climbs

-30 Toes to Bar

-50 Double Unders

-2 Rope Climbs

-30 Burpees

-50 Double Unders

-30 Burpees

-2 Rope Climbs

-50 Double Unders

-30 Toes to Bar

-2 Rope Climbs

-50 Double Unders

-300m Run

-2 Rope Climbs


V2

For Time:

-2 Seated to Standing Rope Climbs

-300m Run

-50 Single Unders

-2 Rope Climbs

-30 V-Ups

-50 Single Unders

-2 Seated to Standing Rope Climbs

-30 Burpees

-50 Single Unders

-30 Burpees

-2 Seated to Standing Rope Climbs

-50 Single Unders

-30 V-Ups

-2 Seated to Standing Rope Climbs

-50 Single Unders

-300m Run

-2 Seated to Standing Rope Climbs


Friday

V1

For Time:

-10 Squat Cleans

-5 Bar Muscle Ups

-8 Squat Cleans

-4 Bar Muscle Ups

-6 Squat Cleans

-3 Bar Muscle Ups

-4 Squat Cleans

-2 Bar Muscle Ups

-2 Squat Cleans

-1 Bar Muscle Up


3:00 Rest


5-4-3-2-1

-Squat Cleans, heavier

-Bar Muscle Ups


V2

For Time:

5 Rounds of

-10 Heavy Goblet Squats

-10 Inverted Rows, 0:02 lower


3:00 Rest


5 Rounds of

-5 Heavier Goblet Squats

-5 Inverted Rows, feet elevated, 0:02 lower


Saturday

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

-5 Floor Press, 0:02 lower

-30 Band Pull-aparts


15:00 Partner AMRAP:

Person 1: 15/12 Calorie Bike or Row

Person 2: Max DB Hang Power Snatch

Person 3: Double KB Front Rack Hold

*Rotate after the Calories are completed


WallBall ready!


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