Week of November 9th

Some of you may know that we do a Monday Newsletter now sent to your email. Its our way to celebrate the little and big accomplishments in the gym, keep you up to date about whats coming up or happening and some recipe ideas to go along with it.

So, if you are not receiving them or if you are reading this and are not a member of our gym and would like to get on the email list, feel free to shoot us an email at info@swinkathletics.com to receive these in your inbox. Tell your friends about it too!

Monday

Version 1 (V1):

5 Rounds For Time:

-10 Deadlifts

-50 Double Unders

2:00 Rest between rounds

Version 2 (V2):

5 Rounds For Time:

-10 Deadlifts

-75 Single Unders

2:00 Rest between rounds

Tuesday

V1 & V2

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

-5 Shoulder Press

4 Rounds Not For Time:

-6-10 Strict Dips + 0:10 Lockout hold -OR- Bench Dips

-Max Hanging Tuck L-Sit

-12 Tuck Crunches

Wednesday

V1 & V2

For Time:

-1 Mile Run

Then, 8 Rounds of

-10 WallBalls

-1 Rope Climb/Lying Pull to Stand

Then,

-800m Run

Then, 4 Rounds of:

-10 WallBalls

-1 Rope Climb/Lying Pull to Stand

Then,

-400m Run

Then, 2 Rounds of:

-10 WallBalls

-1 Rope Climb/Lying Pull to Stand

Thursday

V1

Every Minute on the Minute for 10:00:

-3 Hang Power Cleans

V2

Every Minute on the Minute for 10:00:

-10 KB Deadlift High Pulls

Friday

V1

Every 3:00 for 5 Sets (15:00):

-5 Overhead Squats

7:00 AMRAP:

-7 Toes to Bar

-7 Box Jumps

V2

Every 3:00 for 5 Sets (15:00):

-5/5 Box Stepups, knee height

7:00 AMRAP:

-7 V-Ups -OR- Hanging Knee Raises

-7 Box Jumps

Saturday

Every 5:00 for 25:00:

-5 Power Cleans or Power Snatches

-15 Pullups

-15/12 Calorie Row

For anyone wanting a program to follow at home, hit us up for info on how to get this delivered to you through an app!