• Swink Athletics

Wednesday 7-6-16

As we get past mid-week, we need to make sure you all know of one thing this weekend. Saturday we will not be having class at 9:45am. Please make sure you spread the word to your fellow classmates. We will still have class at 8:00am but end at 9:00am. Instead of our normal 9:45am class, we will be taking a field trip to the Waxahachie YMCA and be doing a swim workout from 10:00-10:50am. Anyone and everyone is welcome. That is their lap swim time that is available. Be there on time or be at the gym at 9am so we can carpool. It is a $10 day pass. Please, we’d love for you to come.

Swink Intro

-Shoulder Mobility -Shoulder Strength

Skill: -Jerk

3 Rounds of: -400m Run -12 Split Jerks, alternating

Swink Sweat

1000m Row


3 Rounds of:

-20 Lunges with weight

-15 Hanging Knee Raises

-10 Situps


400m Run

Swink Fundamentals

-Shoulder Strength

-Hamstring Mobility

Death by:

-10m Sprint. This is done by doing 1 10m Sprint the first minute, 2 10m Sprints the second minute and so on until you cannot make the amount needed . If you cross the line before the minute is up, you must go into the next round.

Death by:

-Handstand Pushups. Once you bow out of the above, you’ll immediately start this after a 1:00 rest interval. Same scenario. Scaling is avaialble.

They’re coming…the 19th-24th

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