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Week of January 11th

SNOW!! Who would of thought, this much snow here in Texas. Well, that snow is leading us to put a delay on the day just like the school districts. Please check your emails or a text hopefully came through to update you all on the closure. Just the early morning class. So sorry for the inconvenience.


Monday

Version 1 (V1) & Version 2 (V2)

1 Set of Max Strict Pullups (V1) -OR- 1 Set of Max Inverted Rows (V2)

Then,

3 Sets of 50% of above reps.

*Compare to 11-2-20


15:00 EMOM:

Min 1: 20/15 Calorie Row

Min 2: Plank

Min 3: Rest


Tuesday

V1

15:00 to find:

-1 RM Power Snatch -OR- Power Clean

*compare to 11-18-2020

V2

Every Minute on the Minute for 15:00:

-2/2 DB Snatch, alternating

*compare to 11-18-2020


Wednesday

V1 & V2

"Filthy Fifty"

For Time:

-50 Box Jumps

-50 Jumping Pullups

-50 KB Swings

-50 Walking Lunges

-50 Knees to Elbows

-50 Push Press

-50 Hip Extensions -OR- Good Mornings

-50 WallBalls

-50 Burpees

-50 Double Unders


Thursday

V1 & V2

Every 3:00 for 7 Sets (21:00):

-3 Deadlifts

*All sets above 70-75% of 1RM IF POSSIBLE


Friday

V1 & V2

5 Rounds For Time:

-50 Air Squats

-400m Run


Saturday

V1 & V2

"Tail Pipe"

3 Rounds For Time w/ a partner:

-250m Row

-Front Rack KB Hold


Rest 1:00


-600m KB Walk, together


Thank you all for continuing to help us keep our facility clean and tidy!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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