• Swink Athletics

Monday 6-13-16

Here we go everyone, the start of the week and the beginning of:

(1) Our Intro Program. It’s still not too late to join if you know of someone who’d love to/would benefit from joining us at Swink.

(2) Our Nutrition Challenge. Be sure to check the Facebook group “Swink Nutrition Challenge” to keep up to date with it all.

Swink Intro -Foam Roller intro

Skill: -Rowing

6-10 Rounds of: -1:00 on, Max Calories -30sec rest

Core: -Hollow Body intro

Swink Sweat For Time (3:00 cutoff) -30 Burpees Rest 2:00 EMOTM for 10:00 -150m Row Sprint Rest 2:00 -15 Burpees

Swink Fundamentals -Hip Mobility -Glute Strength

Strength: -4×4 Back Squats, 2@70% 2@75% -3, 2, 2, 1 ,1 ,1 Push Press

For Time: -1000m Row -50 WallBalls

Core: -3×30 Russian Twists

Swink Performance Strength: -Build to Heavy Single Power Clean -4×2 Power Cleans + 1 Jerk @85% of H.S. -3×12 Bent Over Rows, tough

For Time: -25 Pullups -50 Hip Extensions -100 Double Unders


The old gym….oh the memories.

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