Friday 9-4-15

It’s Friday and all over people are supporting our officers by wearing blue. Please join us by wearing blue all day and at the gym.

Also, Monday is Labor Day and we want to celebrate by doing a workout to honor the fallen. This workout will be scalable for everyone, including our Sweat class, so please join us. Feel free to bring any friend or family member that would love to join us this day. We are doing one class, at 12:00pm.  We realize that this isn’t convenient for everyone and we do apologize for this, we try to be as accommodating as possible. Thank you all for understanding.

The workout for that day is the Hotshots 19 workout. Google it if you’d like to know what it is 😉

Swink Sweat
Skill:
-WallBalls

Partner workout
3 Rounds of 1:00 on, 1:00 off:
P1 – Max Jump Ropes in 1:00
P2 – same
P1- Max Calorie Row in 1:00
P2 – same
P1 – Max WallBalls in 1:00
P2 -Same

Partners rest while the other works

Swink Fundamentals
-Shoulder Strength
-Hip Mobility

Skill:
-Power Clean, focus on position

Strength:
3 Sets of:
-5 Unbroken Power Cleans
-5/leg Lunges

5:00 AMRAP
-Max Distance Row

Pullup Strength:
4 Sets of:
-15 Bent Over Rows, underhand
-15 “A”s

Swink Performance
-Shoulder Strength
-Hip Mobility

Strength:
-4×3 Snatch Complex (1 Snatch, 2 OHS)

12:00 AMRAP
-Right Arm DB Waiters Walk
-Right Arm DB Farmers Walk
-20 Hollow Rocks
-Left Arm DB Waiters Walk
-Left Arm DB Waiters Walk
-20 Weighted Lunges  (10/side)

Pullup Strength:
4 Sets of:
-15 Bent Over Rows, underhand
-15 “A”s

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