Week of January 20th

Guys, we cannot wait to get in the gym this week! If you didnt get a chance to see or didnt know, we had 2 coaches off at a training this Thursday and Friday. This is the start of something great here at Swink.

Our coaches are now starting a year long training course to be able to better serve you guys, the community. This is the next step with Swink. We will become the best gym, not only in Midlothian, but in Ellis county and beyond. We will work hard to make this happen and you guys will be the result of that.

We want to thank you for believing in us this long. But now, our product is about to get even better and it will reinforce that belief you all have.

Monday

Normal schedule today everyone. Come get your sweat on!

Every 3:00 for 5 sets:

-5 Push Press

Accessory:

3 Rounds NOT For Time:

-Max Rep Ring Pushups against a band

-15 DB Rollbacks

Tuesday

3 Rounds For Time:

-25 Sumo Deadlift high pulls

-400m Run

Wednesday

In 20:00:

-Build to a 3RM Front Squat

For Time:

21-18-15-12-9-6-3

-Goblet Squats

-40 Double Unders after each set

Thursday Open Gym

-Make up one of your missed workouts or take 15:00 to practice a skill! This is key!

Friday

Every 2:30 for 5 sets:

-3 Power Clean and Jerks

5 Rounds For Max Reps:

-1:00 Power Clean and Jerks

-1:00 Rest

Saturday

EMOTM for 20:00:

Min 1: 5 Back Squats

Min 2: Rest

Min 3: Max Calorie Bike

Min 4: Rest