- Swink Athletics
Monday 12-21-15
What a blast we had at the Christmas party, thank you all who got to make it out and spend time with us. We gave out awards, ate well, played games and laughed a ton! Thank you again for making our community one we love to get together with!
It’s Christmas week everyone, which means we have a slightly modified schedule.
Monday – normal schedule Tuesday– normal schedule Wednesday – normal schedule Thursday – 9am class, to get a good workout in before we EAT! Friday – closed Saturday – normal schedule
Swink Sweat Skill: -Double Unders
21:00 AMRAP -500m Row -100 Singles/Double Under attempts -400m Run Rest 1:00
Swink Fundamentals -Shoulder Strength -Glute Strength
Strength: -3×5 Back Squats @75%
Skill: -Deadlifts
For Time (30:00 cutoff) -30 Pushups -60 Air Squats -20 Strict Press (bar) -40 Front Squats (bar) Rest 3:00 -30 Burpees -60 Deadlifts -20 Thrusters (bar) -40 Box Jumps (24/20)
Core: 3 Sets of: -30sec Left Side Plank -15 Left Side Plank raises Rest, then repeat on right side
Swink Performance -Shoulder Strength -Glute Strength
Strength: -3×3 Tempo Back Squats, 22X2, 75%
8:00 to: -Find 3RM tough and go Squat Clean 8:00 AMRAP: -5 HSPU -7 Toes to Bar
Core: 3 Sets of: -30sec Left Side Plank -15 Left Side Plank raises Rest, then repeat on right side


Just a few pictures from Saturday!