Monday 9-21-15

Happy Monday you guys and gals!  Whose ready to get back to some fun training?? 

Now, this week we are going to ask that if you plan to come to the dinner on October 3rd that you please bring cash in. Please check out the event page on Facebook by clicking this link to get all the info. If you can make it out, please do!  It’s to celebrate our 3rd year as an affiliate and our 4th year being in business.

Swink Sweat
Skill:
-Alternating Shoulder-tap Planks

20:00 AMRAP
-40 Single/Double unders
-40 Alternating Shoulder-tap Planks
-40 Alternating Lunges (20/leg)
*400m run every 4:00, starting at 0:00

Swink Fundamentals
-Shoulder Strength
-Glute Strength

Skill/Strength:
-Front Squat
-Take 10:00 to find tough* single
*MUST keep form in check!

Skill:
-Thrusters

Complete the following (8:00 cutoff):
-40 Thrusters (bar)
-10 Strict Ring Rows (tough!)
-30 Thrusters (75/55)
-20 Strict Ring Rows
-20 Thrusters (95/65)
-30 Strict Ring Rows
-10 Thrusters  (115/75)
-40 Strict Ring Rows

Core:
-3×20 Hip Extensions

Swink Performance
-Shoulder Strength
-Glute Strength

Strength:
-10:00 to build to tough single on Front Squat
-1×1 @90%
-2×1 @80%

-6:00 to build to tough single on Push Press
-1×1 @90%
-2×1 @80%

For Time:
-1 Mile Run

Core:
-3×20 Hip Extensions

image

Found this gem on the webs of facebook.  Adrian in Nicaragua this past summer.

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