Wednesday 12-23-15

Only a few more days until Christmas everyone, get excited!

That means only today and a little on Thursday to get the last bit of meters in for the 100,000m challenge!  Don’t give up yet.

Remember that Thursday we have one class at 9am, so come get your sweat on before you get your eat on.

Swink Sweat
15:00 Ladder
Movements are in pairs
Pair 1:
-Box Jump Overs
-Full Body Crunch
Pair 2:
-DB Swings
-Superman’s

Pair starts with 20/25 reps, pair 2 does 30/35 reps, pair 1 does 40/45, etc.

Swink Fundamentals
-Glute Strength
-Shoulder Strength

Strength:
-Front Squat, 1-1-1-1-1

Skill:
-Handstands

8:00 AMRAP
-15 sec Handstand Hold
-30 Walking Lunges (15/leg)
-15 Ring Rows

Core:
3 Sets of:
-30 sec Plank, right into
-15 Hollow Rocks

Swink Performance
-Glute Strength
-Shoulder Strength

Strength:
Front Squat
-Heavy Single
-3×3 Tempo Front Squats, 22X2, 70%

Each Round For Time:
-21 Thrusters (95/65)
-21 Pullups
Rest 1:00
-18 Thrusters
-18 Pullups
Rest 1:00
-15 Thrusters
-15 Pullups
Rest 1:00
-12 Thrusters
-12 Pullups
Rest 1:00
-9 Thrusters
-9 Pullups

Core:
3 Sets of:
-30 sec Plank, right into
-15 Hollow Rocks

image

Come get your meters in people, don’t quit that easily.

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