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Week of October 19th

CANNOT WAIT for this weeks training! We hope you all are ready to get after it this week. Also, DONT FORGET to reserve your classes everyone. Its important for us to manage coaches and which classes are full or aren't making, so please reserve, reserve, reserve.


Monday

Version 1 (V1)

"Diane"

21-15-9

-Deadlifts

-Handstand Pushups


Version 2 (V2)

21-15-9

-Tough Deadlifts -OR- KB Swings

-Deficit Pushups -OR- Pushups


Tuesday

V1 & V2

Row or Bike for 40:00:

At 0:00, 8:00, 16:00, 24:00 and 32:00

-0:30 L-Hang or 7 L-Hang Toes to Bar

-3/3 Turkish Getups


Wednesday

V1

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

-3/3 Deficit Reverse Backrack Lunges


Every 3:00 for 3 Sets (9:00):

-6 Front Squats


V2

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

-3/3 Deficit Reverse DB Lunges


Every 3:00 for 3 Sets (9:00):

-6 Belt Squats


Thursday

V1

3 Rounds For Time:

-80 Double Unders

-21 KB Swings

-12 Pullups


V2

3 Rounds For Time:

-80 Single Unders

-21 KB Swings

-15 Ring Rows -OR- 10 Strict Banded Pullups


Friday

V1

For Time:

-30 Thrusters

-400m Run


2:00 Rest


-20 Thrusters

-400m Run


2:00 Rest


-10 Thrusters

-400m Run


V2

For Time:

-30 DB Clean and Press

-400m Run


2:00 Rest


-20 DB Clean and Press

-400m Run


2:00 Rest


-10 DB Clean and Press

-400m Run


Saturday

V1 & V2

4 Rounds Not For Time:

-10/10 Single Arm DB Bench Press


10:00 AMRAP:

-5 Box Jump Overs

-10 Pushups

-15 Situps


Strong core, strong athlete.

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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