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Week of May 10th

Happy Mother's Day to all of our moms out there! We love you all!

This week in the gym, we have some GOOOOOOOD workouts listed for you and we cannot wait to watch you all attack them. Here's this week's menu:


Monday

Version 1 (V1)

Every 3:30 for 6 Sets (21:00):

3-2-1-3-2-1 Reps of

-Squat Clean


Version 2 (V2)

Every 3:30 for 6 Sets (21:00):

-8 Tempo Goblet Squats, 0:03 down and 0:03 up, heavy

-16 Double DB Bent Over Rows, 0:02 lower



Tuesday

V1

For Time:

-80 Double Unders

3 Rounds of

-10 Pullups

-15 Pushups

-20 Situps

-80 Double Unders

2 Rounds of

-10 Pullups

-15 Pushups

-20 Situps

-80 Double Unders

1 Round of

-10 Pullups

-15 Pushups

-20 Situps

-80 Double Unders


V2

15:00 AMRAP:

-100 Single Unders

-15 Ring Rows, every 5 reps, hold for 0:05

-12 Diamond Pushups

-9 Weighted Situps, weight behind your head


Wednesday

V1

Every 2:30 for 12 Sets (30:00):

-1 Muscle Clean + 2 Shoulder Press

-200m Run


V2

Every 2:30 for 12 Sets (30:00):

-5/5 Half Kneeling Landmine Press

-20 Russian Twists

-0:15 Hanging Flutter Kicks -OR- 0:30 Lying Flutter Kicks



Thursday

V1

Every 2:30 for 5 Sets (12:30):

-6/6 Front Rack Deficit Reverse Lunges

-30 Single Leg Toe Taps


5 Rounds of:

-5 Sumo Deadlift Jumps

-5 Goblet Squats

-0:05 Squat Hold, bellow parallel

-0:05 Squat Hold, above parallel

-0:40 Air Squats, easy pace


V2

Every 2:30 for 5 Sets (12:30):

-8/8 DB Suitcase Deficit Reverse Lunges, all one leg before switching legs

-8/8 Lateral Lunges, weighted if possible


Same as V1


Friday

V1

3 Rounds of:

-500m Row

-21 Power Cleans or Snatches

-12 Bar Facing Burpees


V2

3 Rounds of:

-500m Row

-24 DB Power Snatch

-12 Burpees over DB


Saturday

TBA on Saturday


Trying to always be the best we can be by teaching and learning, constantly.

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