Week of May 21st

Swink Fam, next Monday, we Murph! This year, like last, we only do 1 class on Monday the 28th at 9am. Come one, come all, let’s do Murph together. Also, who’s up for some chill time and food afterwards?! We sure are. Look out for the event created tonight for details.

All that sweet gear we ordered comes this week!

Finally, last day for Rangers tickets AND to pay is TODAY. Make sure to contact Meg about them and she is the one you’ll pay. No extensions or extras guys. If you’re going, pay tomorrow.

Swink Sweat

Monday

4 Rounds

-1:00 Knee Raises

-1:00 KB SDLHP

-1:00 Rest

-1:00 Burpees

-1:00 Jumping Pullups

-1:00 Rest

Wednesday

For Completion:

Part 1:

-12 Deadlifts

-10/10 DB Snatches

-20 Planks Saws

-30 sec rest

-10 DL

-8/8 DB Snatches

-20 Plank Saws

-30 sec rest

-8 DL

-6/6 DB Snatches

-20 Plank Saws

Part 2:

-16 Reverse Lunges

-12 DB Bench Press

-12 Boat to low boat

-30 sec rest

-14 Reverse Lunges

-10 DB Bench Press

-12 Boat to low boat

-30 sec rest

-12 Reverse Lunges

-8 DB Bench Press

-12 Boat to low boat

Part 3:

-8/8 Single leg DB DL

-16 High Plank DB Rows

-30 sec rest

-8/8 Single leg DB DL

-14 High Plank DB Rows

-30 sec rest

-8/8 Single leg DB DL

-12 High Plank DB Rows

Friday

20:00 AMRAP

-10 Push-up High 5s

-15 Synchro Ball Slams

-20 Calorie Row

Swink Fundamentals

Monday

Strength:

Back Squats

-5, 4, 3, 2, 1, 2, 3, 4, 5

Core:

-30 side bends per side

Tuesday

Every 2:00 OTM for 40:00

0-2:00 – 400m Run

2:00-4:00 – 30 Burpees

4:00-6:00 – 450/375m Row

6:00-8:00 – 20 Box Step-ups + 15 V-ups

Wednesday

10:00 AMRAP

-5 HSPU

-10 Kipping Pullups, no butterfly

-30 Double Unders

Accessory:

4 Rounds NFT

-10 Bar Rows

-15 Seated Bar Rows to chest

Friday

Strength:

-9×3 Sumo Deadlift

5:00 AMRAP

-5 Sumo Deadlifts, RX (225/155)

-15 AbMat Situps

Accessory:

-3×10 Band assisted inverse curls

Saturday

Teams of 3, complete:

-150/120 Calorie Bike

-100 Thrusters, RX (135/95)

-500m Run, each, relay style

A shower for our homies….that’s family!