Week of August 27th

Well everyone, August is coming to a close and that means another month is upon us. This coming month we have 2, at the moment, events.

(1) Suck it up September. This is more about a mindset than an actual event. You guys have been challenged to stay focused, to stay positive, to step up to any challenge and tackle it!

(2) End of Summer get together. This is on September 22nd. EVERYONE IS INVITED. We are going to Twisted Root Burger in Mansfield at 6:30pm. We want you all there for this so plan accordingly!

(3) Monday the 3rd is Labor Day. We will only be doing one class at 9am that day everyone. Please plan accordingly and we are sorry for any inconvenience this may cause anyone.

Swink Fundamentals

Monday

Strength:

Every 2:00 for 4 sets:

-5 Push Press, goal is to get close to or get a 5 Rep Max

10 Rounds For Max Reps:

-15sec Strict Pullups

-30sec Pushups

-45sec Air Squats

-30sec rest

Tuesday

5 Rounds of:

:00-2:00

-500m Row

2:00-4:00, AMRAP of

-50 Single Unders

-10 Double Unders

4:00-6:00

-400m Run

6:00-8:00

-gymnastics skill of choice!!!!

Wednesday

For Time:

-30 Calorie Ski/Bike/Row

-30 Burpees to bar

-45 Single arm DB OHS, RX (50/35)

-40 Pistols

-25 Box Jump Overs, RX (42/36)

-110ft Sled Pull, RX (400lbs/300lbs)

Thursday Open Gym workout option

3 Rounds For Time:

-21 Toes 2 Bar

-15 Back Squats, from the ground, RX (185/125)

-9 Push Jerks, RX (185/125)

Friday

“Saved by the Barbell”

3 Rounds For Max Reps:

-1:00 Burpees

-1:00 WallBalls

-1:00 Deadlifts, RX (115/75)

-1:00 MedBall Situps

-1:00 Hang Power Cleans, RX (115/75)

-1:00 rest

Saturday

3 Rounds For Time with a partner:

-15 Double KB Russian Swings, RX (53/35)

-300m Run

These are sprints. One partner goes, then the next, that is one round


Better come join us for some fun, laughs and burgers on the 22nd at 6:30pm.