Friday 11-20-15

Man, this extra credit and work load is causing some sore booties!  People walking funny and what have you….anyway, time to get after it today.

Remember people, next week we have:

Thursday– Thanksgiving Day workout starting at 9:15am.  Come get your sweat on before we get our eat on….and eat on…and eat on.

Saturday– “Swinksgiving” potluck at the gym. Coming together as one giant Swink Family for some laughs, some thanks and who knows…twerk off?!  Starts at 6pm, be there.

Now, to today

Swink Intro
-Shoulder Mobility
-Shoulder Strength


8:00 AMRAP
-20 Singles/10 Double Unders
-10 WallBalls

-4×30 sec side planks

Swink Sweat
You guys will join in with the Fundamentals class this evening. There will be modifications if needed.

Swink Fundamentals
-Shoulder Strength

-Handstand Pushups/Negatives

3 Rounds of:
-12 Handstand Pushups
-400m Run

Pullup Strength:
4 Sets of:
-8 DB Curls, heavy
-16 Ring Rows

Swink Performance
-Shoulder Strength

-Muscle Ups, modifications

15:00 AMRAP
-5 Burpee Box Jumps (30/24)
-3 Handstand Pushups, strict if possible
-1 Muscle Up

Pullup Strength:
4 Sets of:
-8 DB Curls, heavy
-16 Ring Rows

Extra Credit
For Time:
-30 Back Squats @70%
Rest 3:00
-30 Chest 2 Bar, bands are okay


Sometimes our goals seem out of touch, just out of reach even. Nothing is more true than hard work, dedication and consistency.  Keep at it, keep your head up and you will get there.  We’ve seen some amazing things happen from you guys, you can do it. No Excuse November.

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