Week of Apr. 23rd

Hey everyone, let us know what you think about posting all the workouts in one post. Really curious if you all like or dislike it.

Just a reminder, we begin a new strength and aerobic cycle this week but it all begins with a test week. That means we will be getting some baseline numbers to see progress in the future. The only way you see that progress is by knowing where you came from. We highly encourage your attendance this week, we would to see how everyone progresses over this next cycle.

Also, we have some new swag coming to you soon! Be sure to keep an eye out for the post tomorrow about all the new gear coming in!

Swink Sweat

Monday:

EMOTM for 10:00

Odd: -9 MB Squat Cleans

Even: 9 Ring Dips

Wednesday:

For Time:

21-15-9

-Swings

-DB Press

400m Run after each round

Friday:

10 Rounds For Time:

-50ft Sled Pull

-100ft Bear Crawl

-10 Burpees

Swink Fundamentals

Monday:

-We’re running! Dress appropriately

Tuesday:

“Elizabeth”

For Time:

21-15-9

-Squat Cleans, RX(135/95)

-Ring Dips (RX)

Wednesday:

“Filthy Fifty”

For Time:

-50 Box Jumps

-50 Jumping Pullups

-50 KB Swings

-50 Walking Lunges

-50 Knees to Elbows

-50 Push Press

-50 Back Extensions

-50 WallBalls

-50 Burpees

-50 Double Unders

Thursday:

Like last Thursday, if you make it in to Open Gym, we will have a workout for ya!

Friday:

-1RM Front Squat

-1RM Strict Press

Saturday:

7:00 with a partner:

-Find a 3RM on Hang Power Snatch

3:00 Rest

7:00 with a partner:

-Max Synchronized Bar Facing Burpees

3:00 Rest

7:00 with a partner:

-Max Calorie Row

Doing RomWod is good for the soul. If you don’t know, ask a coach to turn it on for ya after your class.