• Swink Athletics

Wednesday 12-16-15

Those WallBalls got nasty, wouldn’t you say?!

That definitely was a tough(er) workout but awesome job everyone for taking it on and killing it! Some of you even went heavier than normal and probably surprised yourself. Such a great thing to actually see the progress.

Often times, we don’t see what all the hard work has accumulated to. We know we’ve been putting in work and doing everything right but it likes to stay hidden or is hard to spot. Tonight was a great night, we think, that is the perfect example of showcasing all your work and your strength for sure! Trust the process, keep your head up and never give up.

Swink Sweat 5 Rounds of: 30 sec on, 30 sec off at each station -Battle Ropes -Plate Burpees -DB Press

Swink Fundamentals -Front Rack Mobility -Shoulder Strength

Strength: -3×3 Front Squat

Skill: -Pistols, modifications

3 Rounds For Time: -20 Ring Rows -10 Pistols

Core: 3 Sets of: -30sec Weighted Plank, right into -30 Russian Twists

Swink Performance -Shoulder Mobility -Shoulder Strength

Strength: -3×3 Tempo Front Squats, 21X2, 70%

3 Rounds of: -10 Chest 2 Bar/Pullups -20 WallBalls -10 Ring Dips Rest 1:00

Core: 3 Sets of: -30sec Weighted Plank, right into -30 Russian Twists


These goodies will be here by the end of the week!!

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