Week of November 23rd

Thanksgiving week is here and its safe to say that this year is WAY different than any other year. This time last year, we were having a Swink Friendsgiving at the gym and having the best laughs and food. Needless to say, because of the need to keep class sizes controlled, this year we will be closed on Thanksgiving morning. We also are closed Friday, the 27th as well as to give our staff and you guys a chance to spend it with our/your families. We will resume classes as normal on Saturday.

However, if you want to get a workout in on Thursday or Friday, you have 24 hour access and are welcome to go to the gym and do your own thing. Wednesday night, we will write on the whiteboard a workout you can either do Thursday or Friday. If you do not have 24 hour access yet, no worries, just email andre@swinkathletics.com to get it set up.

Monday

Version 1 (V1)

5 Rounds For Time:

-10 Power Cleans

-10 Box Jump Overs

-15/12 Calorie Row or Bike

2:00 Rest between rounds

Version 2 (V2)

5 Rounds For Time:

-10 KB High Pulls

-10 Box Jump Overs

-15/12 Calorie Row or Bike

2:00 Rest between rounds

Tuesday

V1 & V2

Every 2:00 for 5 Sets (10:00):

-5 Supinated Bent Over Rows

For Time:

-25 Pullups/Inverted Rows

-50 Double Unders

-25 Pullups/Inverted Rows

-75 Double Unders

-25 Pullups/Inverted Rows

-100 Double Unders

Wednesday

V1 & V2

Every Minute on the Minute for 30:00:

Min 1: 15/12 Calorie Row

Min 2: 15 WallBalls

Min 3: 15 Burpees

Thursday & Friday closed.

Saturday

Every 3:00 for 5 Sets (15:00):

-1 Pause Back Squat (0:03 pause in the bottom + 1 Back Squat (0:04 lower) + 1 Back Squat (up fast)

If it isn't fun then it isn't right!