- Swink Athletics
Week of June 15th
Well everyone, the Staff at Swink had a REALLY productive week. A recap:
Had a coaches workshop on Saturday.
Created a new, at home or on your own online program called Swink Sixty.
Starting a new at home, online program called Swink Thirty to start next Monday, the 22nd.
A lot of back end work that only can make our product better than ever.
Needless to say, we love you guys, love getting to coach you all and we are truly striving to be the BEST GYM in our area, in our county and one day, in our state and hopefully one day, around the world. Always have to have goals!
If you have any questions about the online programs, send an email to andre@swinkathletics.com
Monday
2 Rounds For Time:
-25 Toes 2 Bar
-50 Burpees
-75 Air Squats
Sweat version:
-25 V-Ups
-25/25 No Pushup Burpees + Burpees
-75 Air Squats
Tuesday
Every 2:00 for 20:00
-5 Deadlifts
-200m Run
Sweat version:
-Either 5 Deadlifts or 10 KB Swings
-200m Run or 200m Row
Wednesday
5 Rounds For Time:
-5/5 Turkish Getups
-10 Box Jumps
-15/12 Calorie Bike or Row
Sweat version:
-Same as above, today you will learn the skill of Turkish Getups as they challenge every part of the body.
Thursday
EMOTM for 21:00
Min 1: 5 Back Squats
Min 2: 5 Weighted Ring Dips
Min 3: Rest
Sweat Version
Min 1: 10 Goblet Squats, tough
Min 2: 10 Bench Dips
Min 3: Rest
Friday
Every 6:00 for 3 Rounds:
-10 Bar Muscle Ups
-40 WallBalls
-80 Double Unders
Sweat version:
-10 Ring Rows, 0:01 pause at the top of each rep
-40 Situp WallBalls
-80-100 Single Unders
Saturday
For Time:
-20 Strict HSPU -400m Run
-80 Situps
-1000m Row
Sweat version:
20 Pushups with 0:02 lower each rep
400m Run or 450m Row
60 Hanging Knee Raises
800m Row

Keeping it clean is very appreciated by your Swink Staff