• Swink Athletics

Friday 11-13-15

Remember fellas, thus Saturday we head to Obstacle Warriors in Dallas. It’s a gym based on the TV show Ninja Warriors. We are unsure as to time, but most likely it’ll be after the class on Saturday.

Also, there is a spot on the whiteboard where we’d like you to sign up if you are able to make it on the 28th for “Swinksgiving” at the gym. Just a potluck and a reason to get together again and kick it!

Swink Intro -Hip Mobility intro -Glute Strength intro

Skill: -Deadlift

10:00 AMRAP -15 MedBall Deadlifts -150m Row -15 MedBall Slams

Core: -3×20 Hanging Leg Raises

Swink Sweat Skill: -Dumbbell Swings

2:00 to get Max Calories Rest 1:00 2×4:00 AMRAP with 1:00 rest -Calories from above Max Rounds with remaining time -5 Dumbbell Swings -5 Pikes

Double Tabata, alternating movements -Jumprope -Speed Skaters

Swink Fundamentals -Shoulder Strength -Glute Strength

Skill: -Kipping

For Time: -50/30 Kipping Leg Raises -30 Front Squats -50/30 Kipping Leg Raises -20 Front Squats, heavier -50/30 Kipping Leg Raises -10 Front Squats, heaviest

Swink Performance -Shoulder Strength

Skill: -Strict Ring Rows, feet elevated if possible

For Time: -2000m Row -30 Strict Pullups -40 Strict Ring Rows

Extra Credit -The other classes workout


Janie getting after it. This girl is getting real consistent and it’s starting to show.

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