Member Appreciation Week Programming : 10/12-10/17

To help you get the most out of your week of programming, here is all that we are doing at SWIFT and Strength & Fitness this week to plan ahead!

Monday:
S&F:
5-5-5-5-5
Strict Press
THEN
4 Rounds
400m Run
20 KB Push Press
20 KB Swings

SWIFT:
15:00 AMRAP
30 Double Unders
15 Wall Balls
30 Double Unders
15 Banded High Pull

Tuesday:
S&F:
15:00 Rotating EMOM
:30 Handstand Hold
10 Pistols
6 Suitcase Deadlifts L/R
THEN
15:00 AMRAP
800m Bike
20 Overhead DB Lunges

SWIFT:
5 Rounds – 2:00 Work/1:00 Rest
12/9 Assault Bike Calories
8 Alt. DB Snatches
Max V-Ups or Toes 2 Bike

Wednesday:
S&F:
Pull Up Program
THEN
“The Baseline”
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

SWIFT:
10-9-8…3-2-1
DB Hang Clean (R)
DB Hang Clean (L)
DB Thrusters

Thursday:
S&F:
Every :90 x 10
5 Hang Power Cleans
THEN
4 Rounds – 3:00 Work/1:00 Rest
4 Devil’s Press
20 Double Unders

SWIFT:
2 Rounds
400m Run
400m Row
THEN
7:00 AMRAP
7 KB Floor Press
7 Sumo Deadlift High Pull
7 KB Swing
THEN
2 Rounds
400m Run
400m Row

Friday:
S&F:
“922 Capitol” 9 Cal Bike/Row
22 Box Jumps
9 Cal Bike/Row
22 KB Swings
9 Cal Bike/Row
22 Burpees
9 Cal Bike/Row
22 KB Step Ups
9 Cal Bike/Row
22 KB Goblet Squats
9 Cal Bike/Row
22 KB Push Press
9 Cal Bike/Row
22 Get Up Get Downs
9 Cal Bike/Row
22 Straight Leg Sit Ups
9 Cal Bike/Row
22 Wall Walks

SWIFT:
10-9-8…3-2-1
SB Over Shoulder
Burpees Over SB
~3:00 Rest~
10-9-8…3-2-1
SB Over Shoulder
SB Sit Ups

Saturday:
S&F:
12:00 AMRAP with Partner
P1: Run 200m
P2: 10 WB Sit Ups + 10 WB Ground to Overhead
3:00 Rest
12:00 AMRAP with Partner
P1: 200m WB Run
P2: 10 Sit Ups + 10 No Push Up Burpees

SWIFT:
20:00 AMRAP
50-40-30-20-10
Hand 2 Hand KB Swings
No Push Up Burpees
Goblet Squats
Alternating V-Ups

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