• Swink Athletics

Week of January 7th

The first full week of 2019 is here! Who’s ready to give the first full week a good start? We know we sure are. Back from vacation and ready to go.

Also, we begin our Weightloss Program today and so some of you may be seeing some new faces. Be sure to make them feel at home by introducing yourselves/saying hi.

Anyone ready for a new challenge to kick off 2019? Anyone have any suggestions that can make us a better facility? We want to know your ideas, so tell us please.



Every 2:30 for 5 sets:

-3 Strict Press, finding a max

For Max Reps:

8 Rounds of

:20 sec Push Press, RX (135/95)

:10 sec rest

:20 sec Barbell Rows

:10 sec rest


5 Rounds For Time:

-400m Run

-15 Hang Power Cleans, RX (115/75)



Every 4:00 for 4 sets:

– Back Squat, 6-6-3-2

For Time:

-50 WallBalls

-500m Row

Thursday Open Gym workout option

10 Rounds For Time:

-10 Burpees

-5 Strict Pullups + 5 Kipping Pullups



Every 1:30 for 8 sets:

-1 Power Snatch + 1 Squat Snatch

For Time:


-OHS, RX (135/95)

-Box Jumps, RX (30/24)


For Time with a partner:

-100 DB Push Press, RX (50/35), partner holds a handstand against the wall

-75 DB Squat Cleans, partner holds a wall squat

-50-50, 40-40, 30-30, 20-20, 10-10, Double Unders, each partner doing a set, other partner holds Ring Lockout

If you know someone who would be interested, please send them our way!!

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