Week of June 18th

A new week means new challenges but never any fear to take them on!

We hope all of our dads had an awesome day. We also had a blast at the Ranger game with you guys and cannot wait to do another event with you all.

Now onto the week…

Swink Sweat

Monday

2:00 AMRAP

-6 Speed Skaters

-3/3 Standing Bicycle

1:00 Rest

4:00 AMRAP

-12 Speed Skaters

-6/6 Standing Bicycle

1:00 Rest

6:00 AMRAP

-18 Speed Skaters

-9/9 Standing Bicycle

Wednesday

Every 5:00 OTM for 4 Rounds

-50ft OH Lunges

-25 Ring Rows or Jumping Pullups

Friday

20:00 AMRAP with a partner

-200m Bike, split (add 200m every round)

-40 DB OH Situps, switch every 5 reps

-80 Jump Ropes, switch every 10 reps

Swink Fundamentals

Monday

For Time (12:00 cutoff):

2 Rounds of

-10 Snatches, (115-175/75-125)

-12 Bar Facing Burpees

Right into,

2 Rounds of

-10 Snatches, (95-115/65-75)

-12 Bar Facing Burpees

Tuesday

Strength:

-4×5 Strict Pullups

5 Rounds For Time (12:00 cutoff):

-15 GHD Situps/25 AbMat Situps

-5 Ring Muscle Ups

Wednesday

Strength:

5, 4, 3, 2, 1, 2, 3, 4, 5

-Front Squat, 1 set every 3:00

Core:

3 Sets of:

-20/20 DB Side Bends

Friday

Every 4:00 for 8 Rounds:

-400m Run

Core:

2 Sets of:

-40 sec plank

-20/20 sec side plank

Saturday

For Time (12:00 cutoff):

-50 Synchro Push Jerks, RX (95/65)

-25 Synchro Toes 2 Bar

Skill:

-Handstands & HSPU