Friday 6-3-16

Happy Friday everyone. School is out and our classes are full steam ahead! 

Our kids class started last night and it was a success to say the least. Congrats on all the kiddos who made it out to the gym.

Now, as we begin a new month, we begin some new challenges/opportunities.

(1st) June 13th starts our Intro class again and it is Mon, Wed, Fri at 4:30pm. It is for anyone looking to start our Fundamentals classes and is a mandatory class before getting into Fundamentals. If you help us spread the word, we are giving you a reward! 

(2nd) June 13th also starts a Nutrition Challenge. There is a group on Facebook for this challenge that we ask you to join if you’re not already in it. More details on this later, but please join the group, as all the details will also be on there.

Swink Sweat
4 Rounds w/a partner (:15 transition time in between)
-1:00 AMRAP alternating Burpees
-1:00 AMRAP alternating Knee Raises
-1:00 AMRAP alternating hanging DB Clean & Press
-1:00 AMRAP alternating Situps

Swink Fundamentals
-Hip Mobility
-Glute Strength

Strength:
-3RM Front Squat

12:00 AMRAP
-20 Deadlifts RX (135/85) RX+ (135/95)
-15 Double Unders
-5 Bar Facing Burpees
-15 Deadlifts RX (155/105) RX+ (185/125)
-25 Double Unders
-5 Bar Facing Burpees
-10 Deadlifts RX (185/115) RX+ (225/155)
-35 Double Unders
-5 Bar Facing Burpees
As many Rounds with remaining time of:
-5 Deadlifts RX (205/135) RX+ (275/185)
-45 Double Unders
-5 Bar Facing Burpees

Swink Performance
Deadstop Front Squats
-3, 2, 2, 1, 1, 1, tough for each set

10:00 EMOTM
-5 Strict Pullups, weighted if possible

3 Rounds of:
-1:00 Max Power Snatches (75/55)
-1:00 Rest
-1:00 Max Push Jerks (75/55)
-1:00 Rest

image

Make sure to find the group and join!!

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