Wednesday 3-2-16

One more day until we find out what the next Open workout is, 16.2! 

Remember, if you get an opportunity, we watch the reveal live here at the gym. The workout is released at 7pm and we’re almost positive that we’ll have a few take it on that night, so the more support the better.

Make sure to check out our Member of the Month, Richard, and the write up on him. Click here to read it.

Now to today.

Swink Intro
-Review Squat

Skill:
-MedBall Front Squat
-Jumprope

3 Rounds of:
-400m Run
-50 Singles
-20 MedBall Front Squats

Core:
-3×1:00 Planks

Swink Sweat
Skill:
-Power Cleans

4 Rounds:
-800m Run
-8 Power Cleans
Rest as needed

Swink Fundamentals
-Shoulder Strength
-Glute Strength

Strength:
-Back Squat 4×3 @85%

Skill:
-Handstand Hold

3 Rounds of:
-400m Run
-1:00 Handstand Hold
-2× Gym Farmers Walk
Rest as needed between rounds, but go AS FAST AS POSSIBLE ON THE RUN!

Core:
-3×Max hold Weighted Planks

Swink Performance
-Shoulder Strength
-Glute Strength

Strength:
-Front Squat 5×3 @70%

Skill:
-Handstand Pushups

3 Rounds of:
-400m Run
-12 Handstand Pushups/12-18ft Handstand Walk
-2x Gym Farmers Walk
Rest as needed between rounds, but go AS FAST AS POSSIBLE ON THE RUN!

Core:
-3×Max hold Weighted Planks 

image

Go check out this guy’s write up!

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