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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?!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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