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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!


Monday

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


Tuesday

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


Wednesday

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


Thursday

30:00 AMRAP:

10-15-20-etc

-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


Friday

Fun little X-Mas Eve partner workout


Saturday

No Class, Merry Christmas!


Good looking Swink Staff right there!

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