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Week of October 5th

This week we have some pretty cool workouts coming your way. Especially Monday. Think of it as a strength workout where the focus is form, weight and resting enough to complete all the movements correctly! Lets get after it this week friends, can't wait to see you all.


Also, we ask you all to please take 5 min out of your day and go to HERE to vote for us, Swink Athletics, as best gym in Ellis County. The best part, you can vote EVERYDAY!! Help us win this awesome award Swink Fam.


PCS

(use as a recovery day)

5 Rounds For Quality:

-200m Walk, nasal breathing only

-150ft Farmers Walk + 30 Side Bends, right side

-10 Strict Toes to Bar

-150ft Farmers Walk + 30 Side Bends, left side

-5/5 Shoulder Taps in pushup position, 0:02-0:03 hold at each rep


Monday

Version 1 (V1) & Version 2 (V2)

4 Rounds NOT For Time:

-50ft Front Rack Walking Lunge

-30 L-Hang Flutter Kicks/50 Lying Flutter Kicks

-15 Ring Rows

-10 DB Floor Press

-10 Lateral Plyo Single Leg leaps

-100ft/100ft Single Arm Farmers Walk


Tuesday

V1

3 Rounds For Time:

-25 DB Snatches, alternating

-20 Box Jump Overs

-5 Power Snatches


V2

3 Rounds For Time:

-25 DB Snatches -OR- 15/15 Single Arm KB Swings

-20 Box Jump Overs

-5 Broad Jumps, max distance per jump


Wednesday

V1 & V2

5 Rounds For Max Reps:

-1:00 No Pushup Burpees

-1:00 Rest

-1:00 Calorie Row

-1:00 Rest

-1:00 MedBall Clean + WallBall

-1:00 Rest


Thursday

V1

4 Rounds of:

-8/8 Single-arm Half Kneeling KB Press w/KB Front Rack Hold

-0:30-0:45 Rest between arms

*Increase from last weeks weight, if possible


3 Rounds For Time:

-0:30 Handstand Hold

-15 Ring Dips

-75 Double Unders


V2

4 Rounds of:

-8/8 Single-arm Half Kneeling KB Press w/KB Front Rack Hold

-0:30-0:45 Rest between arms

*Increase from last weeks weight, if possible


3 Rounds For Time:

-0:30 DB Overhead Hold

-15 Bench Dips

-75 Single Unders


Friday

V1

For Time:

-25 Pullups

-5 Front Squats

-20 Pullups

-5 Front Squats

-15 Pullups

-5 Front Squats

-10 Pullups


V2

-25 Ring Rows, tough to cause 2 sets at least

-10 Goblet Squats

-20 Ring Rows, same set up as 25 reps

-10 Goblet Squats

-15 Ring Rows

-10 Goblet Squats

-10 Ring Rows


Saturday

V1 & V2

For Time:

-25 Single Arm Devils Press

-400m Run

Rest 3:00

-400m Run

-25 Single Arm Devils Press


Its the little things that make the biggest difference.

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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