Search
  • Swink Athletics

Week of May 25th

Well, it might be looking like normal around here again! This week is almost always a special week with Memorial Day Murph setting the tone. It will be different this year and we wrote a post about it, so go check that out before tomorrow.


Also, we still ask that you all sign in for classes as this is a feature we more than likely keep moving forward.


Finally, we are in our last week for anyone wanting to still take advantage of the ID (Individual Design) special we are running. If you commit to 3 months of ID, we are taking $10 off each month ($30 total savings) and if you commit to the entire rest of the year, it is $20 off each month ($140 total savings). Here is a sample day of an ID program that was created for one of our athletes during quarantine:


Remember, we can program for performance, for skill, for pain or for strengthening a weakness. We got ya!


Monday

We are doing Murph and trust us, we will have plenty of modifications as we are putting limits on the workout itself.


Tuesday

5 Rounds NOT For Time:

-5 Hang Power Cleans, moderate

-50ft/50ft Single arm KB Front Rack walk

-20 V-Ups

-30 Banded Good Mornings


Sweat version:

5 Rounds For Quality:

-15 KB Swings, as tough of a weight as possible

-100ft/100ft KB Farmers Walk

-20 V-Ups

-30 Banded Good Mornings or 30 Glutei Bridges, back on a bench


Wednesday

Every 4:00 for 12:00

-6 Push Jerks

-80 Double Unders

At 15:00:

Every 4:00 for 12:00

-8/8 DB Bulgarian Split Squats

-15/12 Calorie Row or Bike


Sweat Version:

-6-10 DB Strict Press

-80 Singles

-8/8 Bulgarian Split Squats or 12/12 Walking Lunges

-15 Calorie Row


Thursday

2 Rounds For Time:

-50 Situps

-40 DB Snatches, alternating

-30 Burpee Box Jump overs


Sweat Version:

-50 Situps

-20/20 Suitcase Deadlifts

-30 No Pushup Burpees or 30 No Pushup Burpee Box Jumps


Friday

For Time:

21-15-9

-Front Squat

-Toes 2 Bar

Right into,

30-20-10

-Back Squats

-Crossbody Pikes


Sweat Version:

30-20-10

-Goblet Squats

-V-Ups

30-20-10

-Goblet Reverse Lunges

-Crossbody Pikes



Saturday

5 Rounds For Max Reps:

-1:00 Ring Dips

-0:30 Rest

-1:00 KB Swings

-0:30 Rest

-1:00 Calorie Row

-0:30 Rest


Sweat version:

-1:00 Pushups or Bench Dips

-0:30 Rest

-1:00 KB Swings

-0:30 Rest

-1:00 Calorie Row

-0:30 Rest


READY TO SQUAT!

268 views

Site Designed By

Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

  • Facebook
  • Instagram
  • YouTube