Monday 12-7-15

Who is ready to get back to it this week?!  It’s going to be a great week with opportunities to hit new PRs!

We also want to thank everyone who made it out Saturday night as we hosted the 3rd Annual Christmas Party for Swink Color Bar. It was definitely a great time….and those walking tacos….mmmm!

Now, to this week’s fun. Be on the lookout for tomorrow’s Member of the Month post!

Swink Sweat
4×4:00 AMRAP, 1:00 rest
-400m Run
-Burpee Box Over with remaining time

Swink Fundamentals
-Shoulder Strength
-Glute Strength

Strength:
-3×1 Back Squats
-Strict Press 1-1-1

2×3:00 AMRAP, 1:30 rest
-1 Squat Clean, tough weight
-5 Bar Facing Burpees

Core:
-4×30 sec Weighted Side Planks

Swink Performance
-Shoulder Strength
-Glute Strength

Strength:
-3×1 Back Squats @95%

Clean and Jerk
-1×1 @70%, 1×1 @75%, 1×1 @80%, 1×1 @85%

For Max Reps:
4 Rounds of
-45 sec Thrusters
-15 sec rest
-1:00 Max Calories
-1:00 rest

Core:
-4×30 sec Weighted Side Planks

Extra Credit
-Do the other class’ workout, BAM!

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Ready to tackle this week, who’s in?!

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