Wednesday 1-20-16

Tuesday’s workout was fun….wouldn’t you say?!  Our definition of “fun” may be a bit different…

Don’t forget that Thursday, the 21st, we will do our first “Open Prep” class starting at 5:30pm.

Swink Intro
-Glute Strength

Skill:
-Cleans

Complete the following:
-30 Power Cleans

Core:
-3×30 Hollow Rocks

Swink Sweat
20:00 EMOTM
Odd Rounds:
-200m Run
Even Rounds:
-10 Turkish Get-ups

Swink Fundamentals
-Shoulder Strength
-Glute Strength

Skill/Strength:
-3×5-8 Negative/Strict HSPU
-3×3 Front Squat @80%

4 Rounds of:
-15 sec Ring Lockout Hold
-10 Single Leg DB Lunge (L)
-15 sec Ring Row Hold
-10 Single Leg DB Lunge (R)

Core:
3 Sets of:
-10 GHD Situps
-10 Pikes

Swink Performance
-Shoulder Strength
-Glute Strength

Strength:
-6×3 Front Squat @75%
-Clean and Jerk, H.S.

8:00 EMOTM
-1 Bar Muscle Up
-2 Handstand Pushups (deficit if possible)
-3 Toes 2 Bar

Core:
3 Sets of:
-10 GHD Situps
-10 Pikes

Extra Credit:
3 Rounds For Time:
-400m Run
-30 Double Unders
-20 Calorie Row
Rest 2:00 between rounds
(Meant to be an all out attack at going as fast as possible)

image

The creeper in the back…

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