SWIFT Programming 6/3-6/13

We understand that these are unprecedented times with things continuing to evolve from day to day and week to week. That is why we want to share with you a sneak peek of the programming for the next 10 days to get you excited to be back in the gym!

Wednesday:
Workout:
2 Rounds
10 Box Jumps
20 KB Swings
30 Shoulder to Overhead
3:00 Rest
2 Rounds
30 Box Jumps
20 KB Swings
10 Shoulder to Overhead

Thursday:
Workout:
7 Rounds
:30 Max Bike Cals
:30 Max Slam Ball Thrusters
1:00 Rest

Core Finisher:
4 Rounds
:15 Russian Twist
:15 Toes to Bike
:15 Hollow Body
:15 Plank

Friday:
Workout:
5:00 x 4 Rounds
50 Single Jumps
30 Slam Ball Over the Shoulder
Max Distance Bike in Remaining Time

Saturday:
Warm Up:
6:00 Alternating EMOM
:30 Push Ups
:30 Hollow Rocks

Workout:
5:00 AMRAP
7-10 Calorie Bike
10 Burpees
2:00 Rest
5:00 AMRAP
7-10 Calorie Bike
20 Mountain Climbers

Sunday:
MOVE Class, active rest, full rest day (yes, you should take rest days)

Monday:
Workout:
30:00 AMRAP
10 Get Up Get Down
20 Lunges
30 Shoulder Taps
200m Run

Tuesday:
Workout:
5 Rounds
10 DB Snatch
30 Bicycles or Knee to Chest
5 Burpees
1:00 Rest Between Rounds

Wednesday:
Workout:
For Time
50 DB Floor Press
50 Caloria Row
25 DB Floor Press
25 Calorie Row

Thursday:
Workout:
16 Rounds
100 Meter Row/100m Run
15 Russian Twists
5 Goblet Squats
**alternate row & run each round

Friday:
Workout:
20:00 AMRAP
150 Jump Rope
30 Bike Cals
30 Situps

Saturday:
Workout:
Every 5:00 x 5
200m Waiter’s Walk
12 Devil’s Press

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