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!