• andre34361

Week of June 7th

Guys, post Murph is nice! No more redundant Pullup, Pushup and Squat routines. Now on to the new and fancy, like Body Building Jackie that for sure going to give you a good "pump" afterwards!

Also....the Swink Block Party is in the works, be ready folks, be ready!


Version 1 (V1)


-1000m Row

-50 Thrusters, bar

-30 Pullups

Version 2 (V2)

"Body Building Jackie"

-1000m Ski

-50 DB Shoulder Press, 0:03 lower each rep

-25 Strict Pullups, 0:03 lower each rep


V1 & V2

6 Rounds of:

-75 Single Unders

-25 KB Swings

-75 Single Unders

-25 DB Push Press



Every 2:00 for 3 Sets (6:00):

-10 Back Rack Reverse Lunges, alternating

Every 3:00 for 5 Sets (15:00):

-3 Back Squats


Every 2:00 for 3 Sets (6:00):

-10 Back Rack Reverse Lunges, alternating


Suitcase DB Reverse Lunges

Every 3:00 for 5 Sets (15:00):

-3 Tempo (you guessed it) Back Squats, 0:03 down 0:03 up



3 Rounds of:

-400m Run

-21 Barbell Rows

-12 Jerks


3 Rounds of:

-800m Echo Bike

-15 Ring Rows, tough, hold 0:05 at the top after each set of 5

-15 Hang Double DB Clean and Press, tough weight, can build in weight


TBA....but better believe its gonna be GOOOOOD


3 Rounds w/ a partner:

-500m Row (250m each)

-20 Synchro Toes to Bar

-20 Synchro Front Rack Reverse Lunges

Ryan setting the example by using those FITTTTIIIESSS!!!

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