Week of December 16th

Swink Fam, what a night! The Christmas party was AWESOME and we have you all to thank for it! We love what we do here at Swink and we cannot wait to share another year with you all!

Monday

20:00 AMRAP

-10 Front Squats

-10 Kipping Pullups

-200m Run

Tuesday

Strength:

3-3-3-3

-Shoulder Press

3-3-3-3

-Push Press

3-3-3-3

-Push Jerk

Wednesday

“The Cheif”

5 sets of 3:00 on, 1:00 off

-3 Power Cleans, RX (135/95)

-6 Pushups

-9 Air Squats

Thursday Open Gym

5 Rounds For Time:

-100 Single Unders

-15 DB bent over rows

-100 Single Unders

-15 GHD Situps

Friday

10 Rounds For Time:

-2 Squat Cleans

-6 Bar Facing Burpees

Saturday

6 Rounds For Time with a partner:

-20 DB Reverse Lunges, alternating

-30/24 Calorie Bike

Our award winners!!