Monday 11-13-17

As we get closer to the Thanksgiving holiday, we want to remind you of a few changes in the schedule for a few days next week.

First, we will have a workout posted for Wednesday but the evening classes will be Open Gym style, so come at your normal time or come any time to get the workout done that all will be able to complete.

Second, Thursday, Thanksgiving Day, we will do just one class at 9am. This is our yearly tradition and it’s a great way to get a workout done and get a sweat in before you go get your eat on!

Last, the Friday after Thanksgiving we will just be doing an Open Gym style during the evening. Also, we have a returning surprise for you all starting this day, the day after Thanksgiving!

Also, don’t forget the Christmas Party coming up on December 16th, mark your calendars.

Swink Sweat

30:00 AMRAP

-400m Run

-14 Box Jumps

-16 DB Swings

Rest 1:00

Swink Fundamentals

-Hamstring Mobility

Strength:

3 Sets of:

-20-30 Hip Extensions

-10-15 Seated DB Press

Today we test how all the Tempo Squats have helped. The goal for those were “time under tension” and today we see if you can keep going without putting the bar down

For Time:

21-18-15-12-9-6-3

-Calorie Row

-Back Squats, RX (115/80) RX+(185/125)

Core:

-3×Max Hanging Knee Raises

Someone’s protein intake was so important that if it was going to leave their body, they were for sure going to replenish it right away!