Friday 4-8-16

What a week it’s been so far, tough for sure. Just a reminder on how classes work now, we have completely switched all classes to Fundamentals. This means all class times, except for Sweat, are available to come to.

However, we still keep the side work of Performance by writing up a piece per day, that is done after/before the Fundamentals workout. It is meant to supplement, not replace. If going after these Performance workouts, please always use judgement, you know your body best, listen to it. If your body says go lighter, go lighter. If it says rest, rest.

Always be sure to ask a coach about the Performance workout if needed and remember, it is allowed as long as there is room and classes are always priority.

Finally, remember that on Saturday morning, we will have an 8am Performance “Training Together” class where we will use the time to get in that extra little bit of work but where we can all come together to workout as a whole. There is still the 9:45am, partner workout.

Swink Sweat
20:00 AMRAP
2, 4, 6, 8, etc.
-Calorie Row
-1 Arm DB Snatch
-Box Jumps

Swink Fundamentals
-Hip Mobility
-Ankle Mobility

-Double Unders

24:00 AMRAP

Swink Performance
Before or after the above, but be recovered from either:
4 Rounds of:
-15 Deadlifts (135/85)*
-200m Run
-5 Deadlifts (225/155)*
-200m Run
*Goal for both sets of Deadlifts is to be unbroken, working on the muscle endurance.


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