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Week of July 27th

So, we're trying the Version1 and Version2 this week. As you guys can see, V2 is a specific modification for V1. The idea is if you are not able to complete V1, there may be some areas we can focus on to get stronger or more mobile while progressing the whole time. Can you mix and match? Of course! Can you do some movements on V1 and some on V2? Yes, absolutely.


The hope here is there is something for everyone for now. We may be doing a V3 in August, or at least testing it, so lets us know if you guys have any feedback. Thanks guys!


Monday

Version1 (V1):

Part 1:

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

-Up to 20 Unbroken Pullups

-15/12 Calorie Bike


Part 2:

-20 Deficit Pushups

-15/12 Calorie Row


Version2 (V2):

Part 1 is:

-25 Ring Rows

-15/12 Calorie Bike


Part 2 is:

-8 2-Pushup Burpees

-15/12 Calorie Row


Tuesday

V1:

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

-1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk


v2:

-10 Broad Jumps + 10 Strict Press


Wednesday

V1 & V2:

"Fight Gone Bad"

3 Rounds of

-1:00 of WallBalls

-1:00 Sumo Deadlift High Pull (V1)/KB Swings (V2)

-1:00 Box Jumps

-1:00 Push Press (v1)/DB Strict Press (V2)

-1:00 Calorie Row

-1:00 Rest


Thursday

V1:

10 Rounds For Time:

-5 Strict Chinups

-7 Knees to Elbows

-150 Single Unders


v2:

-5 Jumping Negative Chinups

-10 V-Ups

-100 Single unders


Friday

V1:

Every 3:30 for 3 Sets (10:30):

-10 Back Squats


For Time:

-21 Front Squats

-200m Run

-15 Front Squats

-200m Run

-9 Front Squats

-200m Run


V2:

Every 3:30 for 3 Sets (10:30):

-10 Tempo Goblet Squats, 3221


For Time:

-21 Goblet Squats

-200m Run

-15 Goblet Squats

-200m Run

-9 Goblet Squats

-200m Run


Saturday

V1:

For Time:

5 Rounds of

-5 Muscle Ups

-30 Double Unders

Right into,

3 Rounds of

-20 DB Snatches

-50 Double Unders


V2:

5 Rounds of

-10 Tough Ring Rows + 15 Tricep Extensions

-50 Single Unders

Right into,

3 Rounds of

-15/15 Single Arm KB Swings

-75 Single Unders



Trying to keep it clean, clean, clean.

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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