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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!

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