Week of January 18th

There is STILL time to sign up for the nutrition challenge that begins TOMORROW, Jan, 18th. If you need more info, just email nutrition@swinkathletics.com

If there is one thing we know, its working out is a small piece to the puzzle. But nutrition, thats a whole bunch of pieces to that puzzle and should always be addressed when it comes to health, wellness and performance. This is a great challenge for you if you feel like you have been in a rut for a while or not sure what to do next when it comes to nutrition.

Monday

Version 1 (V1)

3 Rounds of:

-9 Power Snatch

-15 Push Jerks

-21 Bar Facing Burpees

Verison 2 (V2)

3 Rounds of:

-12 DB Power Snatch, alternate reps

-0:30 double DB overhead hold

-21 Burpees

Tuesday

V1 & V2

Every 1:30 for 20 Sets (30:00)

-2 Back Squats -OR- 2 Tempo Back Squats, 2221

Wednesday

V1

10 Rounds of:

-12 Unbroken WallBalls

Rest 0:30

-8 Unbroken Pullups

Rest 0:30

V2

10 Rounds of:

-12 Unbroken WallBalls -OR- Goblet Squats

Rest 0:30

-5 Eccentric Pullups

Rest 0:30

Thursday

V1 & V2

4 Rounds of:

0:00-2:00 - 500m/400m Row

2:00-4:00 - Rest

4:00-6:00 - 400m Run

6:00-8:00 - Rest

Friday

TBD

Saturday

V1 & V2

With a partner:

-100 Accumulated DB Box Step Overs

*partner must hold high plank

-125 Accumulated Burpees

*partner must hold KBs in Front Rack

Swink is different.