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Week of December 14th

Back at it this week guys and we are excited as the holidays are upon us. Usually, we do a Christmas party to host all of your beautiful faces. However, to be responsible, we have to put the festivities on hold this year. But there's always 2021!!!


Monday

Version 1 (V1) & Version 2 (V2)

10 Rounds For Time:

-200m Run

-10 Burpees

-5 Thrusters


Tuesday

V1

Every 1:30 for 5 Sets (7:30):

-3 Muscle Snatches -OR- Muscle Cleans


Every 1:30 for 5 Sets (7:30):

-3 Power Snatches -OR- Power Cleans


V2

Every 1:30 for 5 Sets (7:30):

-12 KB Sumo Deadlift Highpull


Every 1:30 for 5 Sets (7:30):

-12 American KB Swings


Wednesday

V1 & V2

For Time:

-5:00 Row or Bike

Right into,

4 Rounds of:

-50 Russian Twists

-50 Walking Lunges

-50 Box Stepups

Right into,

-5:00 Row or Bike


Thursday

V1

Every 3:00 for 5 Sets (15:00):

-5 Weighted Pullups

-5 Bench Press


For Time:

27-21-15-9

-Pullups

-Pushups, feet elevated


V2

Every 3:00 for 5 Sets (15:00):

-5 Tough Ring Rows -OR- Seated Weighted Pullups

-5 Bench Press


For Time:

27-21-15-9

-Ring Rows -OR- Seated Pullups

-Pushups, feet elevated


Friday

V1

Every 1:30 for 8 Sets (12:00):

-2 Hang Power Snatches -OR- Hang Power Cleans


10:00 AMRAP:

-10 DB Hang Power Snatch, left

-20 Heels over KB or DB

-10 DB Hang Power Snatch, right

-40 Double Unders


V2

Every 1:30 for 8 Sets (12:00):

-4/4 Single Arm DB Power Clean, build in weight


10:00 AMRAP:

-10 Single Arm KB Swings, left

-20 Heels over KB

-10 Single Arm KB Swings, right

-40 Single Unders


Saturday

5 Rounds For Time:

-5 Double KB Front Squats

-20/16 Calorie Row

-3:00 Rest


We are ALWAYS learning and teaching!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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