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Week of July 26th

Guys, a new week brings new challenges and we have some good ones on tap today. However, Wednesday is one that has a run involved in the workout, many times. If you are not hydrated enough, had a long day, not enough sleep, not fueled properly, etc., choose the rowing or biking route to be safe.


We are constantly working to better our gym and our product to serve you guys and that means our programming has been the topic of change for us. If you have ANY suggestions regarding the programming, please relay those messages to a coach so we can hear all sides. Thanks guys!!


Monday

Version 1 (V1)

10:00 AMRAP:

-8 Toes to Bar

-8 DB Thrusters

-12 DB Walking Lunges


Version 2 (V2)

10:00 AMRAP:

-12 V-Ups

-12 Squat Jumps

-12 Walking Lunges/Weighted Walking Lunges


Tuesday

V1

For Time:

-50/40 Calorie Row

-50 Ring Pushups


V2

For Time:

5 Rounds of:

-10/8 Calorie Bike

-10 Pushups, vary your hand position


Wednesday

V1 & V2

Lumberjack 20

For Time:

-20 Deadlifts

-400m Run

-20 KB Swings

-400m Run

-20 Front Squats -OR- 20 Overhead Squats

-400m Run

-20 Burpees

-400m Run

-20 Chest to Bar Pullups/20 Inverted Rows

-400m Run

-20 Box Jumps

-400m Run

-20 DB Squat Cleans

-400m Run


**400m Run can be subbed out for a row or bike if it is too hot out.


Thursday

V1

Every 2:30 for 7 Sets (17:30):

Power Clean

3-3-2-2-1-1-1


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

-6/6 Back Rack Reverse Lunges


V2

Every 2:30 for 7 Sets (17:30):

-6/6 DB Snatch, build to a heavy weight, do not alternate reps


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

-6/6 Double DB Suitcase Reverse Lunges


Friday

V1

Every 2:00 for 6 Sets (12:00):

-1 Push Press + 1 Push Jerk


15:00 AMRAP:

-50 Double Unders

-30 Stepups

-10 Shoulder to overhead (75-80% of part 1)


V2

Every 2:00 for 6 Sets (12:00):

-3 Bench Press, 0:03 lower each rep


15:00 AMRAP:

-100 Single Unders

-30 Stepups

-10 Bench Press (60-75% of part 1)


Saturday

Every 2:00 for 14 Rounds with a partner:

-3 DB Manmakers

-Max Calorie Bike with remaining time

*partners alternate rounds, 2:00 on/2:00 off


Ever laughed so hard it made your core hurt?! Ya, we do that often here at Swink.



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