• Swink Athletics

Week of December 17th

One more week people! One more week until Christmas is here and we DO have a modified schedule for it.

Next Monday we will be doing a Christmas Eve workout that will be at 9am. We will be closed the rest of the day and closed on Christmas Day.

This Thursday, we will be doing open gym again, from 5:30am until about 7am for any of you who would like to join us that morning.

As for this week, here’s your menu!


5 Rounds For Time (15:00 cap):

-10 HSPU

-10 Hang Power Cleans, RX (155/105)

-10 Box Jump Overs, RX (24/20)



In 7:00, find a heavy 1 rep on


For Time:


-1000m Row

-50 Thrusters, bar

-30 Pullups


For total time:

-5×800m Runs, 3:00 rest between runs

Thursday Open Gym workout option


Every 2:30 for 5 sets:

-1 Snatch Balance + 3 OHS, just working form but with a challenging load

Every 2:30 for 5 sets:

-2 Hang Squat Snatch, build to a heavy/2RM


For Time (27:00 cap):

-50 Double Unders

-50 DB Snatches, RX (50/35)

-50 Double Unders

-75 WallBalls, RX (20/14)

-50 Double Unders

-100 Situps

-50 Double Unders

-75 Walking Lunges

-50 Double Unders

-5 “Rope Climbs”

-50 Double Unders



Every 2:00 for 5 sets:

-5 Pendlay Rows/bent over rows

For Time with a partner:

-100 DB Box Step Ups, RX (50/35)

*Partner not doing step ups must be in a straight arm plank

-125 Burpees

*Partner not doing burpees must hold KB/DB in front rack position, RX (53/35)

Dont forget this Weightloss Program is happening January 7th so let anyone you know who may be interested in this that we now only have 3 spots left!

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