• Swink Athletics

Week of December 20th

What. A. Party.

Thats about all we can say, what a party!

Now, this week, Friday we are having only one morning class, 9am. Saturday, no class. You'll see this week has a few redundancies, but that was designed because of traveling schedules, being in or out of town and possibly not being at the gym all the days this week. So, the bike is in there a few times, pullups are in there a few times, closing of the hips (v-ups, toes to bar) are in there a few times. Pick and choose but have fun this week!


Every 3:30 for 4 Sets (14:00):

-6-8 Deadlifts

-10 Rear Delt Flys

4 Rounds For Time:

-15/12 Calorie Bike

-15 Deadlifts

-15 Pullups -OR- 8 Strict Pullups


Station Work:

Station #1:

3 Rounds of:

-1:00 Bench Press

-0:30 rest

-0:30/0:30 Heavy Single Arm DB/KB Row

-0:30 rest

Station #2:

3 Rounds of:

-1:00 Dips

-0:30 rest

-1:00 Tall Kneeling DB Hammer Curls

-0:30 rest

Station #3:

3 Rounds of:

-1:00 Alternating DB Z-Press

-0:30 rest

-1:00 2 Strict Pullups + 4 Bottom Half Pullups

-0:30 rest


Every 4:00 for 4 Sets (16:00):

-8 Pause Back Squats

-15/15 Side Plank Banded Rows

8 Rounds of:

-0:20 Bike

-0:10 Rest

-0:20 V-Ups

-0:10 Rest

-0:20 Jumping Lunges

-0:10 Rest


30:00 AMRAP:


-Calorie Bike

20-30-40- etc

-Calorie Row

1 Round of:

-8 Strict Pullups -OR- 15 Kipping Pullups

-8 Strict Toes to Bar -OR- 15 Kipping Toes to Bar

-8 Burpees


Fun little X-Mas Eve partner workout


No Class, Merry Christmas!

Good looking Swink Staff right there!

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