Week of April 1st

Guys, the Open for 2019 is officially over and we could not be more proud of you all. You all came together for 5 weeks and more than did the workouts, you crushed them!

To see so many people overcome fear, to PR with weights, to do more reps than they have ever done and to have fun doing it is one of our biggest rewards as coaches. You guys continue to amaze us and inspire us to be better coaches for you. Thank you all for trusting us and believing in us as much as we believe in you.

After watching you all finish this year’s Open, we’re excited to see what you all will be able to accomplish when the next challenge comes around/the 2020 Open. Needless to say, we are very proud of you all. Congratulations Swink Family.

Monday

5 Rounds For Time:

-1 Round of “DT”

-2 Rounds of “Cindy”

DT – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks, RX (155/105)

Cindy – 5 Pullups, 10 Pushups, 15 Squats

Tuesday

Strength:

5 sets, 1 set every 4:00

(1) 2 Front Squats

(2) 4 Front Squats

(3) 6 Front Squats

(4) 8 Front Squats

(5) 10 Front Squats

Wednesday

5 sets of:

-500m Row, rest as needed between each

*these are MAX effort rows

Thursday Open Gym

15:00 For Max Reps:

-50 Bar facing Burpees

Right into 3 Rounds of

-25 DB Push Press, RX (40/25)

-75 Double Unders

With remaing time:

-Max bar facing Burpees

Friday

For Time:

-400m Run

-21 Deadlifts, RX (225/155)

-400m Run

-18 Deadlifts

-400m Run

-15 Deadlifts

-400m Run

-12 Deadlifts

-400m Run

Saturday

3 Rounds For Time with a partner:

-20 Renegade Rows per person, RX (50/35)

-30 Synchronized WallBalls, RX (20/14)

-50 MedBall seated tuck to pass

Those Open vibes had us at an all time LOW….get it….