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Week of September 14th

We hope you all had a great weekend and are ready to get back to another great week of training! Remember, we are here for you. If you're dealing with issues, aches & pains, or struggling learning a movement, talk to a coach, that's what we are here for!


Monday

Version 1 (V1) & Version 2 (V2)

Part 1:

4 Rounds of:

-8 Half Kneeling Landmine Press, left, 0:03 lower

-Rest 0:30

-8 Half Kneeling Landmine Press, right, 0:03 lower

-Rest 0:30


Part 2:

3 Rouds of:

-90 Double Unders (V2 = Single Unders)

-30m Single Arm OH KB Walk, left

-30m Single Arm OH KB Walk, right


Tuesday

V1

For Time:

21-15-9

-Box Jumps

-Front Squats


V2

For Time:

21-15-9

-Box Jumps

-Gobelt Squats


Wednesday

V1

Part 1:

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

-10 Power Snatch

-200m Run


Part 2:

8 Rounds of

-0:20 Barbell Rows

-0:10 Rest


V2

Part 1:

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

-10/10 DB Snatch, alternating

-200m Run


Part 2:

8 Rounds of

-0:20 Barbell -OR- DB/KB Rows

-0:10 Rest


Thursday

V1 & V2

-30:00 Calorie Bike or Row

*At 5:00, 10:00, 15:00, 20:00 & 25:00, complete:

-30 Pushups


Friday

V1

Every 2:00 for 6 Sets (12:00):

-3/3 Back Rack Deficit Reverse Lunges


Plus Accessory


V2

Every 2:00 for 6 Sets (12:00):

-3/3 DB Deficit Reverse Lunges


Plus Accessory


Saturday

V1 & V2

Part 1:

4 Rounds of:

-8 Single Arm Landmine Rows, left, 0:03 lower

-Rest 0:30

-8 Single Arm Landmine Rows, right, 0:03 lower

-Rest 0:30


Part 2:

5 Rounds For Time:

-10 Sumo Deadlift High Pulls (Bar or KB)

-10 Lateral Burpee over the bar



Hanging with friends is the best!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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