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Week of January 25th

This is the last week for Coach Aida to be here. Really, last day for her to be here. So, Monday's workout will be a tribute to her. Come one, come all and get a great workout as we wish her well and say our goodbyes.


Monday

Version 1 (V1)

"For Aida"

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

-8/8 Single arm Overhead Walking Lunges

-12 Box Jump Overs

-36 Double Unders

*Log your heaviest weight used.


Version 2 (V2)

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

-8/8 Single arm Walking Lunges, farmers carry

-12 Box Jump Overs

-48 Single Unders

*Log your heaviest weight used.


Tuesday

V1

In 8:00, complete:

21-15-9

-Shoulder to overhead

-Pullups

In remaining time, get as far as possible:

1-2-3-4, etc

-Shoulder to overhead

-Chest to bar Pullups


V2

In 8:00, complete:

21-15-9

-Z-Press

-Inverted Rows

In remaining time, get as far as possible:

2-4-6-8, etc

-Calorie Bike

-D-Ball/Med Ball Slam


Wednesday

V1 & V2

5 Rounds of:

-5:00 Row

-1:00 Rest


Thursday

V1

For Time:

1-2-3-4-5-6-7-8-9-10 Reps of:

-DB Front Squats

-Bar Facing Burpees

Then,

Find 1RM Squat Clean with remaining time of 12:00


V2

For Time:

1-2-3-4-5-6-7-8-9-10 Reps of:

-DB Front Squats

-Bar Facing Burpees

Then, with remaining time of 12:00,

Max Rounds of:

-10 Calorie Bike

-10 Calorie Ski


Friday

V1 & V2

Every 2:30 for 5 Sets (12:30):

-3 Shoulder Press


For MaX Reps:

8 Rounds of:

-0:20 Push Press

-0:10 Rest

-0:20 Bent over row

-0:10 Rest


Saturday

V1 & V2

10 Rounds For Max Reps:

-1:00 Plate Burpees/No Pushup Burpees

-2:00 Rest

*During your rest period, complete 75 Single Unders



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1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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