Friday 6-19-15

Friday is here and the weekend on the way!  Remember we do have Saturday morning class at 9:45 with, as always, a surprise workout and partners. 

Today, reminder that we have a noon class that all our unlimited members and Sweat members may take advantage of.

Swink Sweat
27:00 AMRAP
-10 Med Ball slams (quick/fast)
Then, without dropping the Med Ball, you complete:
-200m Run
-20 Lunges
-12 AbMat Situps

*the only time you may drop the ball is when doing Med Ball slams
*if dropped during the run, lunges or situps, there is a 5 Burpee penalty

Swink Fundamentals
-Shoulder Strength

Strength:
4 Sets of
-Max DB bent over rows
-Max DB curls

Skill:
-OHS

3 Rounds of:
-5 OHS
-30 ft Lunges
-20 AbMat Situps
-30 ft Lunges

Pullup Strength:
-3×Max Elevated Ring Rows

Swink Performance
-Shoulder Strength

Strength:
3 Sets of:
-Max strict DB press
-Max DB curls

5 Rounds for time:
-5 Power Snatch  (95/65)
-10 Goblet Squats

Pullup Strength:
-3×Max Elevated Ring Rows

image

This was one of first decisions when moving to our current location, would different soap bottles fit on the sink….struggles….  😉

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