Friday 6-26-15

The weekend is here….well, almost.  We got a couple more days of hard work to get done! 

Who would like a free month of membership?!!  Any takers?  Well, in July we’re running a special, but involves you getting your friends or family in the gym with you. So, be talking it up to them and get ready to bring them into the gym in July.

Swink Sweat
Every 3:00 for 30:00, you must complete:
(Odd rounds)
-250m Row
-5 Bar Over Burpees
(Even rounds)
-200m Run
-5 Presses (Bar or DB)

Swink Fundamentals
-Glute Strength

Skill/Strength:
-Ring Holds
-3×Max Hold

12:00 AMRAP
-20 second Ring Hold
-20 AbMat Situps
-20 Weighted Lunges (plate)

Pullup Strength:
-3×Max Strict Chinups (bands are ok)

Swink Performance
We are encouraging all Performance members to also do a Fundamentals class. This will start to be a recommendation on certain days and this is one of them. Also, be sure to get in your 5 minutes minimum of recovery/mobility today before or after class.
-Glute Strength

Skill:
-Running

For Total Time:
-2000m Row
Rest 5:00 (EXACTLY!)
-1 Mile Run

Pullup Strength:
-3×Max Strict Chinups (bands are ok)

image

Our buddy, Uncle Jimmy, holding on tight!

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