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Monday 11-30-15

Thank you to everyone who got a chance to make it out to Swinksgiving. We had some great food and plenty of it!  It’s always a great time when we all get to come together.

That means it’s almost December and we have some fun in store including the CHRISTMAS PARTY!  The link to the event is here.  It’s on Dec. 19th at 6:30pm. It’ll go until late, so if you can’t make it right away, please feel free to come later. More on that later.

Also, people are already getting a head start on our 100,000 meter challenge.  Anyone is welcome to join us. It’s any type of meters that come from a “workout” so walking, running or rowing. It just has to be separate from your day to day activity and set up as a workout type of activity.

Today we give recognition to our Member of the Month, Tiatan, by doing a workout he gave inspiration for.

Swink Intro -Shoulder Mobility

Skill: -Snatch

Complete the following: “Randy” -75 Power Snatches

Swink Sweat Complete the following: -60 Up and Over with MedBall -40 Calorie Row -20 Up and Over with MedBall -10 Calorie Row

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength: -5×2 Back Squats, same as last week -5×1 Strict Press, same as last week

For Time: 21-15-9 -Power Cleans -Pullups -25 Double Unders after each round

Core: -4×1:00 Side Planks -or- 4×30 sec Weighted Side Planks

Swink Performance -Shoulder Strength -Glute Strength

Strength: -5×(1+1) Pause Front Squat + Front Squat @75% Jerk -1×3 @75%, 1×2 @80%, 1×2 @85%, 3×1 @90%

For Time: 21-15-9 -Power Cleans (135/95) -Pullups -25 Double Unders after each round

Core: -4×1:00 Side Planks -or- 4×30 sec Weighted Side Planks


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People rowing while watching Christmas with the Kranks…got to get in those 100,000m somehow.

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