Monday 3-26-18

Well guys, the Open is coming to a close. 18.5 is now behind us and on to another full year of training.

For those of you needing to do 18.5 today, please let us know by a text, a message, etc, so we can know if we need extra hands in the gym to help judge. If you are redoing, please note that if there is only one coach, you most likely will be doing the workout after class. So, spend the class time mobilizing, doing a thorough warm-up and being ready to go as soon as the class workout is done.

Finally, just as a heads up, we will be doing a couple of weeks off of heavy lifts and focusing on the finer things, the little things that can not only improve your overall strength but any nagging pains or injuries you may be dealing with. This is to be keep the body healthy and to give it time to recover from the beating that was the Open.

Swink Sweat

Every 4:00 OTM for 4 Rounds:

-500m Row

-1, 2, 3, etc., Burpees

-2, 4, 6, etc., KB Deadlifts

2:00 rest between rounds

Swink Fundamentals

-Hip/Groin Mobility

Strength:

3 Sets of each:

-5 I’s, Y’s, T’s, W’s

-5 Half Turkish Getups/arm

16:00 AMRAP

-30 Hollow Rocks, there are many levels/intensities for this

-10 Box Step Ups/leg, weighted on opposite side than the leg being used with a DB/KB

*At the beginning of this workout and at 8:00, we run a 800m Run/600m Run (scaled)

This next year’s training is going to great!!