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Week of September 21st

Well everyone, Swink is evolving and we know a lot of you have been around since the beginning and have seen it go through many stages. We cannot thank you all enough for your support from the begging through now. We would not be where we are now if we did not have you all. We will continue to evolve and will continue to strive for greatness.


Performance Care Segment for this week. Sorry for missing last week, but use this any day this week that you are feeling like you need an active recovery day.


PCS 09212020

8 Rounds or 25:00, whichever comes first:

-10 PVC Pass Throughs, hold 0:01 at each end range

-5/5 Shoulder Taps in pushup position, hold at each shoulder for 2 long breaths

-10 Lemon Squeeze, hold at the top for 0:01 of each rep

-0:30 Bent Knee Hollow Hold

-10/10 Cossack Squats


Monday

Version 1 (V1)

Every 3:00 for 7 Rounds (21:00):

-12 Toes to Bar

-6 Power Snatch


Version 2 (V2)

Every 3:00 for 7 Rounds (21:00):

-20 Crossbody V-Ups

-8/8 DB Snatch


Tuesday

V1

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

*Increase weight from last week


2 Rounds For Time:

-30 Pullups

-25 Box Jumps

-20 Push Press


V2

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

*Increase weight from last week


2 Rounds For Time:

-30 Ring Rows

-25 Box Jumps

-20 Pushups


Wednesday

V1

20:00 AMRAP:

-5 Squat Cleans

-10 Burpees

-15/12 Calorie Bike or Row


V2

20:00 AMRAP:

-10 Goblet Squats

-10 Burpees -OR- No Pushup Burpees

-10 Calorie Bike


Thursday

V1

3x 2:00 AMRAPs with 1:00 Rest between

-50 Double Unders

-25 WallBalls

-Max Double Unders with the remaining time


V2

3x 2:00 AMRAPs with 1:00 Rest between

-50-75 Single Unders (0:45 max spent on these)

-15-25 WallBalls (0:45 max spent on these)

-Max Double Unders with the remaining time


Friday

V1

5 Rounds For Time:

-400m Run

-4 Rope Climbs

-40m Double KB Farmers Walk


V2

Every 4:00 for 5 Rounds:

-200m-400m Run

-6 Seated to Stand Rope Climb

-8 Double DB/KB Deadlifts


Saturday

V1 & V2

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

-6/6 Back Rack Deficit Reverse Lunges

*Increase weight from last week


For Time:

-100m Row

-75 Situps

-50 KB Swings


This will soon be updated. Everything is getting the pro treatment.

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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