Friday 7-24-15

Games Week Day #4! 

Today the Individuals open up there competition day with “Murph”.  If you all remember, “Murph” is:
-1 Mile Run
-100 Pullups
-200 Pushups
-300 Squats
-1 Mile Run

They also are wearing a weighted vest which makes things way more spicy for sure!  Be sure to check it out tomorrow, it’ll be on during classes tomorrow as well.

Finally, just a reminder that next week we begin our challenges. Be sure to check for a post on either Saturday or Sunday for info on how to start/participate.

Swink Sweat
3 Individual Workouts

1st:
4 Rounds, 6:00 cap
-10 Thrusters (MedBall or DB)
-10/side Russian Twist w/ MedBall

1:00 rest

2nd:
3 Rounds, 8 min cap
-20 MedBall Cleans
-15 DB Swings

1:00 rest

3rd:
2 Rounds, no cap
-7 Man Makers
-14 Box Jumps

Swink Fundamentals
-Shoulder Mobility
-Glute Strength

Skill:
-Ring Rows

10:00 AMRAP
-8 WallBalls
-10 Ring Rows

Pullup Strength:
-3×5 Negative Pullups
-3×12 DB Curls

Swink Performance
-Shoulder Mobility
-Glute Strength

Strength/Skill:
Depending on ability/strength
-3×Max Strict Ring Dips
          -or-
-3×Max Ring Lockout Holds

4:00 AMRAP
-5 Pullups
-10 Pushups
-15 Air Squats

Rest 1:00

3:00 AMRAP
-same

Rest 1:00

2:00 AMRAP
-same

Rest 1:00

1:00 AMRAP
-same

Core:
-3×15-20 Hip Extensions

image

Remember everyone, we have this organic product for sale at the gym. This one in particular is for cuts, scrapes, burns…a topical cream for treating and help speed healing.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s