Week of April 22nd

Hey everyone, time to head into our lead up to Memorial Day Murph. Training will begin for that so if you’re wanting to try it with a vest this year, it’s time to order one.

Also, as some of you may have seen, there is a “For Sale” sign out front in the lawn of the gym. For those worried, no, Swink is not for sale, only the building is. That does mean, however, that we do not have a home come March 2020 (our landlord does not want to resign our lease) when our lease is up. If anyone wants to know more, you guys can ask us. Also, if you can keep your eyes and ears open about any new spaces coming up, that would be awesome, thanks guys.

Monday

12:00 to find:

-3RM Back Squat

12:00-15:00:

-1 attempt at Max Strict Pullups

15:00-16:00:

-rest

At 16:00:

-1 Mile Run time trial, not meant to be paced

Tuesday

12:00 to find:

-2RM Power Clean

12:00-17:00:

-1 attempt at Max Ring Dips or Max Ring Muscle Ups

Then,

-500m Row time trial, all out effort

Wednesday

For Time:

“Filthy Fifty”

-50 Box Jumps, RX (24″/20″)

-50 Jumping Pullups

-50 KB Swings, RX (35/26)

-50 Walking Lunges

-50 Knees to Elbows

-50 Push Press, RX (bar)

-50 Hip Extensions/bar good morning

-50 WallBalls

-50 Burpees

-50 Double Unders

Thursday Open Gym

25:00 AMRAP

-2 Rope Climbs

-3/3 Turkish Getups, RX (50/35)

-100ft/100ft single arm Farmers Walk, RX (50/35)

Friday

12:00 to find:

-1RM Strict Press

Murph prep week 1:

3 Rounds for quality

-10 Pullups

-20 Pushups

-30 Squats

Run 400m after 3 Rounds are done. Also, bring a vest if ya got it!….or order one…

Saturday

For Time with a partner:

-P1: 50/40 Calorie Row

-P2: 50/40 Calorie Row

-50 Toes 2 Bar, accumulated

-50 Synchro Goblet Squats, RX (70/53)

Tell your friends/family if you think they may be interested!