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
2nd: 3 Rounds, 8 min cap -20 MedBall Cleans -15 DB Swings
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
3:00 AMRAP -same
2:00 AMRAP -same
1:00 AMRAP -same
Core: -3×15-20 Hip Extensions
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.