- Betsy
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!