Wednesday 1-6-16

One more day until the release of the first Row’d Royalty workout….who’s ready!?  It’s still not to late to join us in the online competition. Just go to rowdroyalty.com to sign up. We do the workouts at our gym, Thursday evenings. If you cannot make Thursday evenings, you can do them over the course of the next few days.

Remember everyone, if you see someone you don’t recognize in the gym, please introduce yourself to a new Swink Family member!

Be on the lookout tomorrow for our post of the January Member of the Month!

Finally, we are doing 20% OFF Retail the rest of the week and off of any pre-orders as well. Don’t miss out on your opportunity to get stocked up at a cheaper price!

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Swink Intro
-Foam Roller Introduction (upper body)
-Shoulder Positioning

Skill:
-The Burpee
-Review of the Rower

10:00 Ladder
1, 2, 3, 4, etc…reps of:
-Calorie Row
-Burpee

Core:
-Review Hollow Body
-3×10 Hollow Rocks

Swink Sweat
2:00, 4:00, 6:00, 8:00 AMRAP with 1:00 between rounds
-200m Run
-20 WallBall Situps
-20 Ring Rows
-20 Burpees
-20 MB Deadlift

Swink Fundamentals
-Shoulder Strength
-Glute Strength

Strength:
-5×5 Front Squat @70%
-5×5 Push Press

Skill:
-Overhead Squats

For Time:
30-20-10
-OHS
-Walking Lunges

Core:
-3×10 Weighted Hip Extensions
-3×30 Russian Twists

Swink Performance
-Shoulder Strength
-Glute Strength

Strength:
Clean and Jerk
-Heavy Single, 80%×1, 85%×1, 90%×1
-6×3 Front Squats @70%

3 Rounds For Time:
-10 Unbroken Front Rack Lunges
-10 Unbroken Push Jerk

Core:
-3×10 Weighted Hip Extensions
-3×30 Russian Twists

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This is what happens when you leave your stuff out…Greg hides it, up high usually!

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