• Swink Athletics

Week of January 18th

There is STILL time to sign up for the nutrition challenge that begins TOMORROW, Jan, 18th. If you need more info, just email

If there is one thing we know, its working out is a small piece to the puzzle. But nutrition, thats a whole bunch of pieces to that puzzle and should always be addressed when it comes to health, wellness and performance. This is a great challenge for you if you feel like you have been in a rut for a while or not sure what to do next when it comes to nutrition.


Version 1 (V1)

3 Rounds of:

-9 Power Snatch

-15 Push Jerks

-21 Bar Facing Burpees

Verison 2 (V2)

3 Rounds of:

-12 DB Power Snatch, alternate reps

-0:30 double DB overhead hold

-21 Burpees


V1 & V2

Every 1:30 for 20 Sets (30:00)

-2 Back Squats -OR- 2 Tempo Back Squats, 2221



10 Rounds of:

-12 Unbroken WallBalls

Rest 0:30

-8 Unbroken Pullups

Rest 0:30


10 Rounds of:

-12 Unbroken WallBalls -OR- Goblet Squats

Rest 0:30

-5 Eccentric Pullups

Rest 0:30


V1 & V2

4 Rounds of:

0:00-2:00 - 500m/400m Row

2:00-4:00 - Rest

4:00-6:00 - 400m Run

6:00-8:00 - Rest




V1 & V2

With a partner:

-100 Accumulated DB Box Step Overs

*partner must hold high plank

-125 Accumulated Burpees

*partner must hold KBs in Front Rack

Swink is different.

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1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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