Week of 10-17-16

We had such a great time on Saturday night and we were very thankful for all who were able to make it out. You all made our special day even more memorable and that much more special. 

This week, reminder, Betsy and I will be gone all week. We have all classes covered except Monday 9am. We apologize, but we have to cancel that class and that one only. 

As far as the workouts go, all will be posted on this post. So, refer back to this post to see all the week’ sworkouts. 

Monday 10-17-16

Swink Sweat 

20:00 AMRAP 

-10 Calorie Row

-20 Full Body Crunches 

-10 Calorie Row 

-20 Deadlifts w/ bar or DB

Swink Fundamentals 

-Hip Mobility 

-Glute Strength 

Skill:

-SQUATS!!  Finding a way that allows you to get to full depth/your full depth. The depth we’re after is hip crease below parallel. If you can hit that depth, great, don’t let any weight not allow for that depth. Be honest to yourself about your depth too, it’s the only way you can progress forward. 

Strength:

-10RM Back Squat (15:00-ish)

For Time:

-100 Pullups, Kipping

Core:

-3×15 Hip Extensions, 2 sec lower

Tuesday 10-18-16

Swink Fundamentals 

Skill: 

-Power Cleans, working on catching the bar elbows high and butt back….these are a MUST

“Race to 100”

-100 Power Cleans*, RX (95/65)

*Every minute on the minute and at the beginning of the workout, you have 3 Burpees

Wednesday 10-19-16

Swink Sweat 

Grab you a partner 

For Time, switch as needed:

-100 WallBalls 

-75 Pullups 

-50 WallBall Situps with a pass to your partner 

-25 Burpees while partner holds a low plank

Swink Fundamentals 

-Hip Mobility 

-Glute Strength 

Strength:

-10RM Front Squat, same as Monday, HIT YOUR DEPTH. Do not go heavier if it cause you not to get deep enough in your Squat. 

For Time:

-100 Hand Release Pushups

Core:

-3×1:00 weighted planks

Friday 10-21-16

Swink Sweat 

8 Rounds For Time:

-200m Run

-10 Turkish Get-ups (5 per arm)

Swink Fundamentals 

-Hip Mobility 

-Quad Smash 

15:00 EMOTM 

-7/5 Calorie Row 

-5 Box Jumps, high, RX (30/24)

Core:

-4×Max Strict Toes 2 Bar 

Hey, it’s us!