Week of May 7th

We’re excited to get this week rolling with the training and workouts headed your way. But ya know what’s even more exciting…. Memorial Day is on the way, which means Murph!

Murph is a workout we do EVERY year on Memorial Day and we hope you all make it this year. Details on this a little later but it’s on a Monday.

Swink Sweat

Monday

E5:00OTM for 4 Rounds

-500m Row

-50 butt burns

-50 bicycle sit ups

Wednesday

Tabata seated OH Press

Tabata OH Lunges

Tabata WB

3-5 Rounds of 10 Calorie bike for time.

Friday:

18:00 AMRAP

-200m Run

-10 DB Deadlifts

-5 Burpee box jumps

Accessory:

-3× Max plank hold

Swink Fundamentals

Monday

Skill:

-Bar Muscle Ups

4 Rounds For Time:

-200m Run

-15m DB/KB OH Lunges

-10 Toes 2 Bar

-5 Bar Muscle Ups

Accessory:

-50 Seated bar row to chest

-50 Band face pulls

1:00/1:00 Lat roll

Tuesday

For Time:

-50/40 Calorie Row

-40 Single Arm KB Thrusters, alternate every 10 reps, RX (53/35)

-30 No Push-up Burpees

Accessory:

-2×10 sec High Plank hold on rings

-2×10 sec Ring Support hold

-20 Strict Ring Dips

Wednesday

For Max Reps:

3 Sets of:

8:00 AMRAP

-800m Run

-Max Rounds/Reps of “Cindy”

Rest 2:00

Cindy is:

-5 Pullups

-10 Pushups

-15 Squats

Thursday

There will be RomWod available as well a workout written on the board for those who make it in to Open Gym

Friday

Skill:

-Push Press

Strength:

-7×1, find a 1RM!

Accessory:

3 Rounds NFT:

-15 Side plank dips + 15 sec side plank hold

-20 DB rollback extensions

-25 AbMat Situps

-60 Single Unders

Saturday

This Saturday we are planning something pretty fun! We are planning to meet at the Cedar Hill State Park and go for a long hike! Bring your weight vests if you have them and be there at 9am sharp. More details on this later in the week but we will for sure have breakfast afterwards. 🏃🏽‍♂️🏃🏼‍♀️

Help us in Congratulating our athlete Ashley for getting her Master’s degree this weekend. We got a good one!