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Week of November 22nd

Just a reminder, this week we have a slightly different schedule for the holiday.

Wednesday - normal but no 6pm class

Thursday - only 1 class, 9:00am

Friday - closed

Saturday - partner workout, 9:00am


Hope to see you guys this week for some work before the eating begins!


Monday

Version 1 (V1) & Version 2 (V2)

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

-5/5 Weighted Box Step-ups

-15/15 Side Plank Dips


8 Rounds of 1:00 of work, 1:00 of rest:

Min 1:

-5 No Pushup Burpees

-5/5 Jumping Lunges

Min 2:

-10/10 Flutter Kicks

-5/5 Crossbody V-Ups


Tuesday

V1 & V2

Every 3:00 for 4 Sets (12:00):

-8-12 Glute Bridge DB Bench Press

-15-20 Bench Dips


Every 3:00 for 4 Sets (12:00):

-8-12 Single Leg Landmine Rows

-21's Barbell Curls


Wednesday

V1 & V2

Every 4:00 for 3 Sets (12:00):

-Bulgarian Split Squats

-15 Banded KB Swings


For Max Reps:

-3:00 Max Calorie Bike

-3:00 Max Hurdle Jumps

-3:00 Max Push Press


Thursday

9:00am Thanksgiving workout


Friday

Closed


Saturday

5 Rounds for each partner:

2:00 on (P1), 2:00 off (P2):

-15 V-ups

-5/5 KB Front Rack Reverse Lunges

-Max Bike Calories in remaining time


We take pride in coaching here at Swink and we are always working to improve it for the future.

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