Monday 12-28-15

We’re back at it everyone. Christmas is over. Some of you are still off of work. Kids may be driving you crazy. Time to let off some steam and get back to your routine. Classes tomorrow are normal. The rest of the week is as follows:

Tuesday-Wednesday – normal schedule Thursday – no Open Gym Friday – one class at 12:00pm, BE THERE! Saturday – normal class

Finally, we are doing another round of an Intro Course for anyone wanting to join our program, to be a part of our Swink Family. We’d love it if you guys could share the status, tag your friends who may be interested or both. Your continued support means a lot to us and our business. Thanks in advance.

Swink Sweat Find Deadlift weight for:

15:00 AMRAP 2, 4, 6, 8, etc Reps of: -Deadlift -Box Jumps

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength: -5×3 Back Squats @75% -5×3 Strict Press

Skill: -DB Box Step Overs

8:00 Max Reps: -DB Pushup Box Step Overs *every minute, you must do 3 Burpee Box Overs

Core: 3 Sets of: -30 sec Side Planks -15 Side Plank raises

Swink Performance -Shoulder Strength -Glute Strength

Strength: -10:00 to find a 10RM on Front Squat

For Time: -30 Ring Rows -30 Power Cleans (135/95) -30 Ring Rows -30 Front Squats

Core: 3 Sets of: -30 sec Side Planks -15 Side Plank raises