Monday 12-21-15

What a blast we had at the Christmas party, thank you all who got to make it out and spend time with us.  We gave out awards, ate well, played games and laughed a ton!  Thank you again for making our community one we love to get together with!

It’s Christmas week everyone, which means we have a slightly modified schedule.

Monday – normal schedule
Tuesday– normal schedule
Wednesday – normal schedule
Thursday – 9am class, to get a good workout in before we EAT!
Friday – closed
Saturday – normal schedule

Swink Sweat
Skill:
-Double Unders

21:00 AMRAP
-500m Row
-100 Singles/Double Under attempts
-400m Run
Rest 1:00

Swink Fundamentals
-Shoulder Strength
-Glute Strength

Strength:
-3×5 Back Squats @75%

Skill:
-Deadlifts

For Time (30:00 cutoff)
-30 Pushups
-60 Air Squats
-20 Strict Press (bar)
-40 Front Squats (bar)
Rest 3:00
-30 Burpees
-60 Deadlifts
-20 Thrusters (bar)
-40 Box Jumps  (24/20)

Core:
3 Sets of:
-30sec Left Side Plank
-15 Left Side Plank raises
Rest, then repeat on right side

Swink Performance
-Shoulder Strength
-Glute Strength

Strength:
-3×3 Tempo Back Squats, 22X2, 75%

8:00 to:
-Find 3RM tough and go Squat Clean
8:00 AMRAP:
-5 HSPU
-7 Toes to Bar

Core:
3 Sets of:
-30sec Left Side Plank
-15 Left Side Plank raises
Rest, then repeat on right side

image

image

Just a few pictures from Saturday!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s