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Week of October 26th

Its a retest week this week so we hope to see a lot of your faces this week! Also, be looking out for more updates on the programming and what you can expect from each cycle as we move into a better, more communicative Swink. Lets crush it guys!


Monday

Version 1 (V1)

30:00 AMRAP:

-800m Run

Then, 3 Rounds

-5 Strict Pullups

-15 Air Squats

Then,

-1:00 Bar Hang


Version 2 (V2)

30:00 AMRAP:

-800m Run

Then, 3 Rounds

-5 Ring Rows

-10 Pushups

-15 Air Squats

Then,

-1:00 Plank


Tuesday

V1

For Time:

-30 Power Cleans


8:00 to find 10RM Single Arm DB Press


8:00 to find 10RM Single Arm DB High Pull


Compare all to 9-8-20

V2

For Time:

-30 KB Swings

-30 KB Goblet Squats


8:00 to find 10RM Single Arm DB Press


8:00 to find 10RM Single Arm DB High Pull


Wednesday

V1 & V2

10:00 to find 10RM Front Rack Bulgarian Split Squat, each leg


V1

8 Rounds For Total Reps:

-0:20 AbMat Situps

-0:10 Rest

-0:20 Front Squats

-0:10 Rest


V2

8 Rounds For Total Reps:

-0:20 AbMat Situps

-0:10 Rest

-0:20 Box Jumps

-0:10 Rest


Thursday

V1 & V2

For Time:

-40/32 Calorie Bike or Row

-120 Double Unders/Single Unders


3:00 Rest


For Time:

-120 Double Unders/Single Unders

-40/32 Calorie Bike or Row


Friday

V1

Every 2:00 for 5 Sets (10:00):

-5 Muscle Snatch


V2

Every 2:00 for 5 Sets (10:00):

-8/8 Single Arm DB Push Press


V1 & V2

For Time:

-5 Devils Press

-10 Single Arm Devils Press, alternating

-15 Burpees


Saturday

With a partner, complete:

2 Rounds For Time:

-50 Synchro WallBalls

-400m Run

-30 Synchro Toes to Bar

-400m Run


Jason just killin it, no big deal!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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