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Friday 7-24-15

Games Week Day #4!

Today the Individuals open up there competition day with “Murph”. If you all remember, “Murph” is: -1 Mile Run -100 Pullups -200 Pushups -300 Squats -1 Mile Run

They also are wearing a weighted vest which makes things way more spicy for sure! Be sure to check it out tomorrow, it’ll be on during classes tomorrow as well.

Finally, just a reminder that next week we begin our challenges. Be sure to check for a post on either Saturday or Sunday for info on how to start/participate.

Swink Sweat 3 Individual Workouts

1st: 4 Rounds, 6:00 cap -10 Thrusters (MedBall or DB) -10/side Russian Twist w/ MedBall

1:00 rest

2nd: 3 Rounds, 8 min cap -20 MedBall Cleans -15 DB Swings

1:00 rest

3rd: 2 Rounds, no cap -7 Man Makers -14 Box Jumps

Swink Fundamentals -Shoulder Mobility -Glute Strength

Skill: -Ring Rows

10:00 AMRAP -8 WallBalls -10 Ring Rows

Pullup Strength: -3×5 Negative Pullups -3×12 DB Curls

Swink Performance -Shoulder Mobility -Glute Strength

Strength/Skill: Depending on ability/strength -3×Max Strict Ring Dips -or- -3×Max Ring Lockout Holds

4:00 AMRAP -5 Pullups -10 Pushups -15 Air Squats

Rest 1:00

3:00 AMRAP -same

Rest 1:00

2:00 AMRAP -same

Rest 1:00

1:00 AMRAP -same

Core: -3×15-20 Hip Extensions


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Remember everyone, we have this organic product for sale at the gym. This one in particular is for cuts, scrapes, burns…a topical cream for treating and help speed healing.

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