- Swink Athletics
Wednesday 2-24-16
Only 1 more day until we find out what the first Open workout will be. We are excited for everyone to get to challenge and test themselves this year, no matter the results! 16.1, the first workout, has us all anxious waiting to see what we’ll be doing. If you’re able to, come watch the reveal of 16.1 with us at the gym Thursday night starting at 7pm SHARP.
Swink Intro -Foam Roller review -Power Stance review
Skill: -Rowing
For Max Reps 6-10 Rounds of 1:00 on/30 sec off: -Max Calories
Swink Sweat 4 Movements, Tabata for each Tabata = 8×20 sec on/10 sec off -Russian Twists -Clean and Press (bar or dumbbells) -Goblet Squats -Box Jumps
Swink Fundamentals -Shoulder Mobility -Ankle Strength
Strength/Skill: -Snatch -10:00 EMOTM, 1 Rep, tough weight based on skill
For Max Reps (same format as Monday): -1:00 Max Double Unders -1:00 Max Handstand Pushups/Handstand Hold -1:00 Max Double Unders -1:00 Max Toes to Bar -1:00 Max Double Unders -1:00 Max Power Cleans
Core: -3×10 Weighted Hip Extensions
Swink Performance -Shoulder Mobility -Ankle Strength
Strength: -Snatch, 70%×1 75%×1 80%×1 85%×1 90%×1 -Front Squat, 3×3 @70%
For Max Reps: -1:00 Max Double Unders -1:00 Max Handstand Pushups -1:00 Max Double Unders -1:00 Max Toes to Bar -1:00 Max Double Unders -1:00 Max Power Cleans (185/125)
Core: -3×10 Weighted Hip Extensions

This hard-working momma is signed up for the Open, are you?!