Monday 3-14-16

Spring Break is here, for most of you anyway.  For those of you who know someone coming back in town, we’re running a deal for those wanting workout during Spring Break.

We are doing a $25 pass for anyone wanting to join our Swink Sweat class this week. It is Monday, Wednesday and Friday evening at 6:30pm.

This is for teachers, students or anyone wanting to take advantage of this deal during this week.

Swink Intro
-Shoulder Strength

Skill:
-Power Clean review

6:00 AMRAP 
-5 Power Cleans 
-8 WallBalls
Rest 3:00
6:00 AMRAP 
-5 Push Press 
-8 Air Squats

Swink Sweat
Complete the following (25:00 cutoff)
-200m Run
-30 WallBalls
-400m Run
-20 WallBalls
-800m Run
-10 WallBalls
-400m Run
-20 WallBalls
-200m Run
-30 WallBalls

Swink Fundamentals
-Shoulder Mobility
-Shoulder Strength

Skill:
-OHS

For Time:
-500m Row
-400m Run
-30 OHS
-400m Run
-500m Row

Core:
-3-4×12-15 GHD Situps

Swink Performance
-Shoulder Mobility
-Shoulder Strength

Strength:
5, 3, 3, 1, 1
-OHS

For Time:
-500m Row
-400m Run 
-30 OHS (115/75)
-400m Run
-500m Row

Core:
-3-4×12-15 GHD Situps

image

We all have your back, your Swink Family!

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