Week of July 16th

We have a great week planned for you guys and hope we see you all in the gym getting after it. Tuesday is running, yes, but do your best to be there, it’s a great training day.

Swink Fundamentals

Monday

3 Rounds For Time (15:00 cutoff):

-30 KB Swings, RX (70/53)

-30 WallBalls

Accessory:

-2:00 Air Squats

-2:00 Plank Hold

Tuesday

25:00 AMRAP

-400m Run

*Rest the same amount of time as it took you to run the 400m

Accessory:

EMOTM for 7:00

-1 Wall walk + 5-30sec Handstand hold

Wednesday

Strength:

-1RM Strict Press (12:00)

2 Rounds For Max Reps:

-2:00 Max Strict Pullups

-1:00 rest

-2:00 Max Ring Pushups

-1:00 rest

-2:00 Max double KB front rack walk (53/35)

-1:00 rest

Thursday Open Gym workout option

10:00 AMRAP

-10 SDLHP, RX (95/65)

-10 Box Jump Overs

-10 Front Rack reverse Lunges, RX (95/65)

Friday

Strength:

Back Squats

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

Accessory:

-30/30 DB Side Bends

Saturday

For Time (17:00 cutoff):

Partner 1: 50/40 Calorie Row

Partner 2: 50/40 Calorie Row

Accumulate 50 Toes 2 Bar together

50 Synchronized bar facing Burpees

Accessory:

-400m KB Farmers Walk with a partner, (70/53)

If you haven’t yet, go check out the write up for our Member of the Month, Steve.