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Week of June 14th

A new week and we are ready to get in more great workouts! We are going to be starting check ins with you all, see how you're doing, whats next for you, goals, concerns, etc. Be on the lookout for that!


Monday

Version 1 (V1)

"The Chief"

5 Rounds of 3:00 on 1:00 off

-3 Power Cleans

-6 Pushups

-9 Air Squats


Version 2 (V2)

5 Rounds of 3:00 on 1:00 off

-2/2 DB Power Clean, alternating reps

-6 Pushups

-9 Air Squats


Tuesday

V1

For Time:

-100 Double Unders

-500m Row

-100 Double Unders

*this is meant to be an all out sprint


Every 2:00 for 5 Sets (10:00)

-5 Weighted (if possible) Strict Pullups


V2

For Time:

-20 Calorie Ski

-500m Row

-20 Calorie Ski

*this is also meant to be an all out sprint


Every 2:00 for 5 Sets (10:00)

-up to 0:10 Chin over the bar hold, right into

-3-5 Strict Pullups, banded if needed


Wednesday

V1

For Completion:

-1 Mile Run

-200m Farmers Carry

-15 Wall Walks

-200m Farmers Carry

-1 Mile Run


V2

For Completion:

-up to 1 Mile Run

-200ft Farmers Carry + 200ft Front Rack Carry + 200ft Farmers Carry

-30/30 Seated DB Shoulder Press, slow lower, alternate reps

-200ft Farmers Carry + 200ft Front Rack Carry + 200ft Farmers Carry

-up to 1 Mile Run


Thursday

V1

Every 3:30 f0r 5 Sets (17:30):

-Deadlifts

reps are 5-4-3-2-1 with a 2" deficit if range of motion allows


V2

Every 3:30 for 5 Sets (17:30):

-3 Deadlifts, fast up, 0:03 lower, no pause at the ground

-10 Banded Hamstring Curls, seated, 1 band per leg


Friday

V1

7 Rounds of:

-7 Toes to Bar

-7 Power Cleans -OR- Power Snatches

-7 Burpees


V2

7 Rounds of:

-7 V-Ups, with slow lower

-4/4 DB Snatch, alternating reps

-7 Burpees


Saturday

Complete with a partner:

15-12-9-6-3

-Double KB Front Squats, synchro

-Pullups, synchro

Then, 2 Rounds each of:

P1: 25 Goblet Squats

P2: 15/12 Calorie Bike

switch partners, then repeat, that equals 1 round


We know you like to lift, so check out Thursday!

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