Monday 3-19-18

Final week of the Open everyone…it’s bitter sweet. It’s been an amazing time running through these tests with you all and we couldn’t be more proud of everyone’s efforts so far.

Remember, this Friday night, for 18.5, we will be doing a potluck and kicking it at the gym all night (let’s bring all the goodies)! We also have our good buddy Doug grilling some of the best steaks you’ve ever had. If you’d like one, the sign up for them is at the gym so don’t wait! We cannot take anymore sign ups after Tuesday.

Also, we know there are some of you who still need to do your 18.4 workout. Please be patient with us as we will be doing judging AND trying to run classes. You may have to wait until after class, just letting you all know now.

Finally, want more points for your team?!!?? Here’s how to get them:

-take a picture of you in a handstand (anywhere other than the gym).

-you MUST tag us (Swink Athletics) on either Facebook or Instagram

-post it AND use the hashtag #SwinkMadeMeDoIt

-earn a point! (Most creative handstand picture gets 5 POINTS!!!)

Swink Sweat

Tabata:

-Split Squats, alt., backwards step

Tabata:

Odd – Full Body Crunch

Even – Mountain Climbers

Tabata:

-Bent over DB row, alt.

Cool Down:

-12 Tough Turkish Getups/side

Swink Fundamentals

-Hip/Groin Mobility

Strength:

This week is a recovery week from squatting so enjoy!

Recovery sets:

2 Rounds of:

-1×5 @40%

-1×5 @50%

-1×5 @60%

Every 2:00 OTM for 5 Rounds:

-10/8 Calorie Row

-5 C2B/Pullups/Ring Rows

-5 Burpees

*If you cannot keep this rep scheme done in 2:00 and have rest, lower the numbers to 5, 5, 5.

This year’s tests have been tough FOR SURE!