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Week of September 7th

Guys, Labor Day is here and we are ONLY doing 1 class. The rest of the day, we will be closed, letting our stay have the day off and spend it with family and friends. However, everyone be sure to be safe out in public, we don't want anyone else to get sick!


Monday's class will be at 9am and we will close after.


Also, below is the performance care segment for this week. Feeling beat up? Do this workout for QUALITY instead, most likely later on in the week.


PCS -09072020

5 Rounds of:

-0:30/0:30 Side Plank

-15 PVC Pass Throughs

-10/10 Single Leg Romanian Deadlifts, no weight

-10/10 Lateral Lunges, 0:01-0:03 pause at the bottom of each lunge

-5 Inchworms, no pushup, pause 0:01-0:03 in the pushup position


Monday

Version 1 (V1) & Version 2 (v2)

For Time:

-800m Run

-50 Back Squats -OR- Goblet Squats

-25 Pullups -OR- Ring Rows

-400m Run

-25 Pullups -OR- Ring Rows

-50 Back Squats -OR- Goblet Squats

-800m Run


Tuesday

V1

For Time (10:00 Cap):

-30 Power Cleans


-10 Rep Max on each arm Single Arm Shoulder Press


V2

For Time (10:00 Cap):

-100-120 DB Snatch, alternating reps


Wednesday

V1 & V2

-10 Rep Max Front Rack Bulgarian Split Squat


7:00 AMRAP

-14 KB Swings

-7/7 Staggered Stance KB/DB Row


Thursday

V1

For Time:

-500m/400m Row

-25 Push Jerks

-500m/400m Row

-20 Push Jerks

-500m/400m Row

-15 Push Jerks

-500m/400m Row

-10 Push Jerks


V2

For Time:

-500m/400m Row

-25 Z-Press

-500m/400m Row

-20 Z-Press

-500m/400m Row

-15 Z-Press

-500m/400m Row

-10 Z-Press


Friday

V1

"TFW 343"

For Time:

-100 Deadlifts

-100ft Rope Climb, accumulated

-100 Box Step Ups

-43 Burpees


V2

For Time:

-100 Deadlifts

-20 Seated to Stand Rope Climb

-100 Box Step Ups

-43 Burpees


Saturday

V1 & V2

Every 1:30 for 5 Rounds (7:30):

-50m/50m Shuttle Run

-100 Single Unders


At 10:00:

Every 1:30 for 5 Rounds (7:30):

-10 WallBalls, as high as possible

-20 Thrusters, PVC


At 20:00:

Every 1:30 for 5 Rounds (7:30):

-0:15 Strict Pullups

-0:45 Bent Over Row, PVC


Lovely step-ups in this weeks programming.


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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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