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Week of May 3rd

Hey guys! We're excited to see everyone getting back to work this week. Remember, getting started on Monday will help you keep good habits through the week! We've got some exciting wins coming up in the newsletter tomorrow too so make sure you check out all the great stuff that's happening with your fellow members. Now...for the good stuff!


Monday

4 Sets of Tabata with 2:00 rest between:

-Back Rack Reverse Lunges

-Situps

-Box Jump Overs

-Hang DB Snatch


V2

4 Sets of Tabata with 2:00 rest between:

-Dumbbell Reverse Lunges

-Sit ups

-DB Box Step ups (alternating legs ea interval)

-Alternating Z Press


Tuesday

4 Rounds for Time:

-0:00-2:30 = 500m Row

-2:30-5:00 = Rest

-5:00-7:30 = 400m Run

-2:30-5:00 = Rest


Wednesday

Part 1

Every 2:00 for 12:30 (5 Sets): -2 Power Snatches + 1 Squat Snatch + 1 Overhead Squat


Part 2

For Time:

-21 Overhead Squats

-15 Power Snatches

-9 Squat Snatches


V2

Part 1

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

-5/5 Single Leg DB RDL + 5 Goblet Squats


Part 2:

-15/15 Alternating DB Snatches

-10/10 Single Arm Suitcase Reverse Lunges

-10 Burpees w/ 2 sec eccentric Push up


Thursday

4 Rounds:

-300 Single Unders

-20 Straight Leg Toes to Kettlebell

-15/15 Single Arm Kettlebell Cleans

-50m/50m Single Arm Kettlebell Front Rack Walk


V2

-30/24 Calorie Row/Bike/Ski

-20 Straight Legs to Kettlebell

-15/15 Single Arm Kettlebell Swings

-50m/50m Single Arm Kettlebell Front Rack Carries

(same as V1, w/ dubs substitution)


Friday

14:00 EMOTM (14 Rounds)

-5 Push Ups

-5 Pull Ups

-5 Push Ups

-15 Air Squats

then

*When the clock hits 15:00, 1 mile run for time (1:00 rest before)


V2

14:00 E2MOM (7 Rounds):

-4 Pull ups w/ Eccentric (:03)

-8 Push ups w/ Shoulder Taps

-10 Heel Elevated Squats w/ Eccentric (:03s)

then

*When the clock hits 15:00, 1 mile run for time (1:00 rest before)


Saturday

For Time (with a partner):

-100 Push Jerks

*12 jumping lunges per person each time the bar is dropped or partners switch who is working.


We've got some great lifting opportunities this week! Be there or be square!

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