Wednesday 1-20-16

Tuesday’s workout was fun….wouldn’t you say?!  Our definition of “fun” may be a bit different…

Don’t forget that Thursday, the 21st, we will do our first “Open Prep” class starting at 5:30pm.

Swink Intro -Glute Strength

Skill: -Cleans

Complete the following: -30 Power Cleans

Core: -3×30 Hollow Rocks

Swink Sweat 20:00 EMOTM Odd Rounds: -200m Run Even Rounds: -10 Turkish Get-ups

Swink Fundamentals -Shoulder Strength -Glute Strength

Skill/Strength: -3×5-8 Negative/Strict HSPU -3×3 Front Squat @80%

4 Rounds of: -15 sec Ring Lockout Hold -10 Single Leg DB Lunge (L) -15 sec Ring Row Hold -10 Single Leg DB Lunge (R)

Core: 3 Sets of: -10 GHD Situps -10 Pikes

Swink Performance -Shoulder Strength -Glute Strength

Strength: -6×3 Front Squat @75% -Clean and Jerk, H.S.

8:00 EMOTM -1 Bar Muscle Up -2 Handstand Pushups (deficit if possible) -3 Toes 2 Bar

Core: 3 Sets of: -10 GHD Situps -10 Pikes

Extra Credit: 3 Rounds For Time: -400m Run -30 Double Unders -20 Calorie Row Rest 2:00 between rounds (Meant to be an all out attack at going as fast as possible)

The creeper in the back…