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!