- Betsy
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!