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Week of February 8th

Hope your Super Bowl team won! One thing we would like to take from the Super Bowl is aspiration. We, at Swink, wish to be as good as Tom Brady one day. Even if you don't like the guy, he is preeeeettty good at his job.


Monday

Version 1 (V1)

For Time:

30-20-10

-Toes to Bar

-Sumo Deadlift Highpulls


Version 2 (V2)

For Time:

30-20-10

-CrossBody V-Ups, per side

-Single Arm KB High Pulls, per side


Tuesday

V1

20:00 AMRAP:

-1 Squat Clean + Push Jerk

-5 Pullups

-10 Pushups

-15 Air Squats

*At 0:00, 5:00, 10:00 & 15:00, complete,

-25/20 Calorie Bike or Row


From 20:00-27:00:

-Find heavy single on Squat Clean + Push Jerk


V2

20:00 AMRAP:

-2 Hang Squat/Power Clean + Push Press

-4 Eccentric Pullups

-8 "Louie" Pushups

-16 Air Squats

*At 0:00, 5:00, 10:00 & 15:00, complete,

-25/20 Calorie Bike or Row


From 20:00-27:00, AMRAP of:

-4 Hang DB Power Clean

-4 DB Front Squats

-4 DB Push Press


Wednesday

V1

For Time:

-100 Double Unders

-45 Wall Balls

-75 Double Unders

-30 Wall Balls

-50 Double Unders

-15 Wall Balls


V2

For Time:

-100 Single Unders

-45 Goblet Squats, 0:02 lower

-100 Single Unders

-30 Goblet Squats, 0:02 lower

-100 Single Unders

-15 Goblet Squats, 0:02 lower


Thursday

V1

20:00 to find:

-3 RM Deadlift


V2

Every 4:00 for 5 Sets (20:00):

-10-15 Good Mornings, 0:03 down and 0:01-0:02 up

-15 Seated Banded Hamstring Curls, 0:03 return on each rep. Use 2 bands, 1 per leg.


Friday

V1

10:00 AMRAP:

-60 Bar Facing Burpees

-30 Overhead Squats

-10 Muscle Ups


V2

10:00 AMRAP:

-50 Bar Facing Burpees

-25 Cyclists Goblet Squats, 0:03 lower, 0:03 raise

-12 Supinated Inverted Rows


Saturday

In teams of 3:

-40:00 Max Distance Row

*During Rest time, complete:

-10 Strict Toes to Bar/Hanging Leg Raises

-15/15 Russian Twists


Jason and Taylor, welcome back from your honeymoon, hope you guys had a blast!

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