Week of January 13th

What a Saturday we had! Such a great turnout, so much energy from everyone and you all left with a great sweat! That’s what it’s all about, everyone having a good time and getting fitter in the process.

Our 2020 here at Swink is shaping up to be AWESOME! We are also, as your coaches, going through a year long training course with a company called Active Life. It’s a program to help our coaches better assess, apply and correct movement, injuries and everything in between. Our plan for 2020, BE THE BEST GYM AROUND, hands down.

The coaches start this program this Thursday and Friday with Andre and Kristen heading to New York for our first training. This is the real deal and if you have Instagram, look them up. They’ve worked with so many of the top athletes and you guys can guarantee you’ll get the same care as some of the best in the world have received.

Monday

Every 1:30 for 7 sets:

-1 Snatch Pull + 1 Power Snatch

For Time:

-5 Power Snatch

-100ft double KB overhead walk

-5 Power Snatch

-200ft double KB front rack walk

-5 Power Snatch

-400ft double KB farmers walk

-5 Power Snatch

Tuesday

3 Rounds For Time:

-400m Run

-30 Walking Lunges

-20 Burpees

*can wear a vest if you have one

Wednesday

EMOTM for 30:00

Min 1: 15/12 Calorie Row

Min 2: 5 Strict Pullups + 5 Kipping Pullups

Min 3: 5 Thrusters

Thursday Open Gym

For Time:

21-15-9

-Deadlifts

-Toes 2 Bar

Friday

7 Rounds For Time:

-4 Push Jerks

-12/9 Calorie Bike or Row

-24 Air Squats

Saturday

20 Rounds For Time with a partner:

-5 Hang Power Cleans

-5 Front Squats

-5 Box Jump overs

Another fun pic from Saturday!