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Week of November 2nd

Well folks, we have a few opportunities this week to retest some things. As always, we want to keep you safe and have fun, so if we need to make a few changes to each workout, even if its not one of the below versions, its what we do as coaches, make the workout work for you. Don't ever hesitate to ask us or even chat with us about anything you may be dealing with.


Monday

Version 1 (V1)

-Max Strict Pullups

Then,

-3 Sets of 50% of above, rest 1:30-2:00 between sets


Every Minute on the Minute for 12:00

Min 1:

-8 Tempo Double KB Front Squats

Min 2:

-15/12 Calorie Row

Min 3:

-0:50 Plank


Version 2 (V2)

-Max Ring Rows, max reps should be no more than 20, so they need to be tough

Then,

-3 Sets of 50% of above, rest 1:30-2:00 between sets


Every Minute on the Minute for 12:00

Min 1:

-8 Tempo Goblet Front Squats

Min 2:

-15/12 Calorie Row -OR- no more than 0:45 seconds

Min 3:

-0:50 Plank


Tuesday

V1

"DT"

5 Rounds For Time:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks


V2

5 Rounds For Time:

-15 KB Swings

-10 Box Jumps

-5 DB Push Press -OR- Pushups


Wednesday

V1

For Time:

-800m Run

-10 Rope Climbs

-45 Ring Dips

-800m Run

-45 Pullups

-60 Hand Release Pushups

-800m Run


V2

For Time:

-800m Run

-15 Seated to Stand Rope Climbs

-45 Bench Dips

-800m Run

-45 Ring Rows

-60 Hand Release Pushups

-800m Run


Thursday

V1

Every 3:00 for 9 Sets

-5 Back Squats, Sets 1, 4 and 7

-3 Back Squats, Sets 2, 5 and 8

-2 Back Squats, Sets 3, 6 and 9


V2

Every 3:00 for 9 Sets

-5 Belt Squats, Sets 1, 4 and 7

-3 Belt Squats, Sets 2, 5 and 8

-2 Belt Squats, Sets 3, 6 and 9


Friday

V1 & V2

"20.1"

10 Rounds For Time:

-8 Ground to overhead

-10 Bar Facing Burpees


Saturday

TBA


Raise your hand if you're ready to get back to the gym!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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