Monday 1-5-15

It’s on!

It’s Monday and it’s time to start fresh. We’re bringing a lot of new ideas from nutrition to workouts to technique work and programs into the new year. Some of these will be gradual, some will be immediate.

Starting today, specific Strength programs for Fundamentals and for Performance.  So make sure to get there as much as you can to benefit as much as you can!

Swink Fundamentals
-Shoulder Strength

-3×5 Back Squats, keep the weight the same across 3 sets, base it off of feel
-3×3 Strict Press, same instructions as above

8:00 AMRAP
-20 Box Jumps
-15 Pushups
-10 Ring Rows

Swink Performance
-Shoulder Strength

-5×3 Back Squats, @70%
-7×1 Push Press, build to a heavy single, record it!!!

For Time:
-1000m Row (for time)
-50 WallBalls (20/14)
*9:00 time cap*
**On wallballs, you get 5 sets total to finish the 50, no more.


You all are looking fly in your new hoodies!!  We’d love to repost your pics with you in it, so tag us so we can see it…or just text it to us!

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