Monday 1-8-18

Hey everyone, don’t forget that today is the last day to order any of the new gear we have coming in. The hats, the beanies and the hoodies are all on the list to order.

Also, don’t forget that the nutrition plan we are doing will begin next Monday, the 15th. However, this Saturday at 10am will be the lecture/class on how to accomplish the program. We will be monitoring you all that participate and the cost is $40. You will need to be there Saturday to learn how we are doing this but for some reason if you aren’t there, talk to us personally to figure out a plan for you.

Swink Sweat

6×2:00 Rounds with 1:00 rest between

-100 Singles

-50 Russian Twists

-with remaining time, max “duck-unders”

-4:00 Abs

Swink Fundamentals

-Shoulder/Thoracic Mobility

Strength:

-4×3 OHS, first rep is a Snatch balance, build across sets but note your heaviest!

4 Sets, not for time but for quality, rest between sets:

-15/12 Calorie Bike

-8 Unbroken Power Clean and Jerks, choose the weight that challenges going unbroken

-8 Strict Knees 2 Elbows (basically, tuck as tight as possible, raising your hips as high as possible)

-accumulate a 30 sec L-Sit

Dont forget your gear!