• Swink Athletics

Monday 6-19-17

Hey everyone, we hope you’re ready to start back at the gym, but we need to make sure you all understand:

-Drink Water!!!

It’s getting hotter outside and it’s getting to a dangerous level outside so be sure to drink your water. How much? At least your body weight in ounces of water. Example: a 150lb person should be drinking 150 ounces of water.

Also, as we approach the last week of June, we have a challenge for you. For that last week, we want you to plan an entire week of lunches. By plan, we mean prep an entire week of lunches. Out of your comfort zone, maybe, but it’s one week. You can do this. So, start looking for a meal(s)/recipes and we are going to want to see pictures of this!

Swink Sweat

4×5:00 Rounds

-600m Row

-20 Pushups

-WallBalls with remaining time

Swink Fundamentals

-Low Back Mobility (4:00)

Warm Up (10:00)

Skill (5:00):


15:00 Ladder

To start this workout, you must complete 15/30 HSPU, then

2, 4, 6, 8…

– Unbroken Back Squats*, RX (135/95) RX+(225/145)

*if you break up the reps, you have to do 3 Burpees as a penalty

10, 15, 20, 25…

-Double Unders

At the 7:30 minute mark, you must do another set of HSPU


-4×Max Kipping Knee Raises

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