Day 2 of December.
I think of December as a “Merry” month, so we are giving you another challenge this month. Each week we will give you something “Merry” to do.
This week, we challenge you to do something kind for a stranger. It could be buying their coffee (I’d be your stranger), holding a door for someone, helping someone carry groceries, anything! Just put the Swink Family name to good use and help a stranger!
Swink Sweat
20:00 AMRAP
-200m Weighted Run
-20 Thrusters
-20 MedBall Slams
Swink Fundamentals
-Shoulder Strength
-Glute Strength
Strength:
-3×2 Front Squat
-3×3 Split Jerk @75%
Skill:
-Handstand Pushups
For Time:
-10 Handstand Pushups/Negatives
-400m Run (BUNDLE UP!!)
-8 Handstand Pushups/Negatives
-400m Run
-6 Handstand Pushups/Negatives
-400m Run
Core:
-3×45 sec Weighted Planks
Swink Performance
-Shoulder Strength
-Glute Strength
Strength:
Clean + Jerk Dip
-3+1@75%, 2+1@80%, 2+1@85%, 3×(1+1)@90%
Power Jerk
-1×3@75%, 1×2 @80%, 1×2@85%, 3×1@90%
Back Squat
-3×2 @90%
For Max Reps:
6:00 AMRAP
-800m Run
-Max Handstand Pushups with remaining time
Core:
-3×45 sec Weighted Planks
Extra Credit
Rest 5:00 from above workouts, then,
6:00 AMRAP
-800m Run
-Max Rep Ring Dips with remaining time
Kitttenish….