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Week of May 18th

Welcome back Swink Family!

Its been a wild couple of months and we cannot wait to see you all again. We cannot wait to workout with you, for you to see what we have done with the gym and of course, get to see your smiling faces!


You all should have got an email about the new changes for now. Most notable are the class times in the evening and Sweat you will have your own versions of every workout, so you'll be able to come to any class time on any day. You will still need to reserve spots in class through the Wodify app, this keeps the class size in order while we navigate this reopening.


Hope to see you all again this week, lets get those gains!


Monday

Every 5:00 for 25:00

-60 Double Unders

-400m Run


Sweat version:

Every 5:00 for 25:00

-60 Single Unders

-400m Run or 400m Row


Tuesday

7 Rounds For Time:

-5 Deadlifts, heavy

-10 Toes 2 Bar


Sweat version:

7 Rounds For Time:

-10 KB Swings

-10 Pikes


Wednesday

"Chelsea"

EMOTM for 30:00

-5 Pullups

-10 Pushups

-15 Squats


Sweat version:

EMOTM for 30:00

-5 Ring Rows

-5-10 Pushups

-10-15 Squats


Thursday

Strength:

Every 2:00 for 10:00

-3 Power Cleans + 3 Front Squats

For Time:

15-12-9-6-3

-Power Cleans

-Front Squats


Sweat version:

Every 2:00 for 10:00

-6 No Pushup Burpee

-12 KB Sumo Deadlifts

For Time:

15-12-9-6-3

-Bent Over Rows

-Goblet Squats


Friday

For Time:

21-15-9

-DB Push Press

-Calorie Bike


Sweat version:

21-15-9

-DB Strict Press

-Calorie Row


Saturday

Part 1:

10:00 AMRAP:

-10 Front Rack Reverse Lunges

-0:30 Straight arm Plank

3:00 rest

Part 2:

10:00 AMRAP:

-10 SDLHP

-200m Run



We cannot wait to coach you all again!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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