• Swink Athletics

Monday 1-18-16

It’s MLK day and we all know there are some altered schedules because of the holiday. Before we get excited about being off because of the holiday, please try to remember why there is the celebration in the first place and don’t let the kiddos go without knowing the significance of the day. 

As for us, we still have the same schedule.

Couple of events coming up: 1) This Thursday, the 21st, we are doing the first of many “Open Prep” classes to help with movements that they’ll throw at us. It starts at 5:30pm and we’d love you all there.

2) Saturday the 30th, Michelle and Doug have opened their home to us and have invited us all over for a firepit night and potluck.  Again, we’d love you all there so free up them schedules.

3) Sunday the 31st, Dani and Shane are having a baby shower at the gym for the peeps from the gym. It’s from 1-3pm and we’d love you to make it.

Swink Intro -Shoulder Mobility -Shoulder Strength

Skill: -WallBalls -Jumprope

8:00 AMRAP -20 Singles/10 Double Unders -10 WallBalls

Core: -3×30 Hollow Rocks

Swink Sweat 21-15-9 -Cleans (DB or bar) -Situps Rest 3:00 15-12-9 -Weighted Box Stepups -MB Situps Rest 3:00 9-6-3 -Burpee Box Jumps -MB Throw Situps

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength: -3×1 Clean & Jerk @75% -3×3 Back Squats @85%

For Time: -25 Calorie Row -25 Burpees over the Rower

Core: 3 Sets of: -10 Weighted Hip Extensions -15-30 sec Hollow Body Hold

Swink Performance -Shoulder Strength -Glute Strength

Strength: Clean & Jerk -70%×1, 75%×1, 80%×1, 85%×1, 90%×1 -6×3 Back Squat @80%

For Time: -25 Thrusters -25 Chest 2 Bar/Pullups

Core: 3 Sets of: -10 Weighted Hip Extensions -15-30 sec Hollow Body Hold

Extra Credit -10 Double Unders -10 Pushups -20 Double Unders -20 Pushups -40 Double Unders -40 Pushups

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