- Swink Athletics
Week of December 21st
Christmas week is here!! We truly hope you are all looking forward to a little time off and spent with the ones you love the most. We sure are looking forward to a time of year that brings so much joy and happiness, ESPECIALLY this year.
We will be closed Christmas Eve and Christmas Day only. If you are wanting to go to the gym on either of those days, just let us know if you do not already have the 24/7 access available to you.
Monday
Version 1 (V1) & Version 2 (V2)
Every 2:00 for 5 Sets (10:00):
-5 Supinated Grip Bent Over Rows
3 Rounds For Time:
-15/15 Staggered Stance KB Rows
-20 Plank pull throughs w/ KB
-25 Russian KB Swings
Tuesday
V1 & V2
0:00-5:00:
-600m Run
5:00-10:00:
EMOM for 5:00
-0:30 Max Back Squats
10:00-15:00:
-600m Run
15:00-20:00:
EMOM for 5:00
-0:30 Max Toes to Bar/Hanging Knee Raises
20:00-25:00:
-600m Run
25:00-30:00:
-50 Burpees For Time
Wednesday
V1
Every Minute on the Minute for 21:00:
Minute 1:
-2 Power Snatch -OR- 2 Power Cleans
Minute 2:
-50 Double Unders
Minute 3:
-Rest
V2
Every Minute on the Minute for 21:00:
Minute 1:
-2/2 Single Arm DB Power Clean, alternating
Minute 2:
-50-70 Single Unders
Minute 3:
-Rest
Thursday & Friday
We will be closed these 2 days, enjoy your holiday and laugh & smile! However, we will have a workout written on the board for anyone wanting to go up to the gym using your 24/7 access to get in a workout. Also, you have access to the Swink At-Home program as well for something you can do at home. If you need access to it, just hit me up at andre@swinkathletics.com.
Saturday
V1 & V2
30:00 Partner AMRAP:
P1:
-30/24 Calorie Bike
P2:
AMRAP of
-1 Power Clean /1 Double DB Power Clean
-5 Pullups/Inverted Rows
-10 Pushups
-15 Air Squats
*switch after P1 reaches 30/24 Calories.

Its hard not to look cool when a bar is on your shoulders. Just look at Ryan!