• Swink Athletics

Week of July 20th

Hey guys, wanted to take a quick second to update you on what we will implementing starting August 1st. On our weekly posts for the workouts, we will be giving at least 2 versions, possibly 3 versions of every workout, dubbed V1, V2 and possibly V3.

We have realized, more often than not, that the group workouts are great but don't always work for everyone. Some of you may have noticed we did this for a moment and called it "Sweat version". This will be the same thing as that, just name changed to V1, V2 and again, possibly V3.

We want to provide you guys with the BEST experience possible while in the gym and we think this can get us even closer to that. If anyone has any suggestions or feedback, please send an email to

Thanks everyone!


Every 2:00 for 7 Sets (14:00):

-2 Snatch Pulls + 1 Power Snatch

For Time:


-30 Snatches


Every 3:00 for 4 Sets (12:00)

3 Front Squats + 1 Spilt Jerk

For Time:


-Shoulder to Overhead

-Front Squats


For Time:

-1000m Run

-50 Toes to Bar

-30 Box Jumps

-50 Burpees

-100 Walking Lunges

-200m Farmers Carry


Every 7:00 for 2 Sets (14:00):

-100 Double Unders

-600m Row

Every 3:00 for 5 Sets (15:00):

-5 Weighted Strict Dips

-5 Weighted Strict Pullups


Every 2:00 for 5 Sets (10:00):

-2 Clean Pulls + 1 Clean

4 Rounds of:

1:00 Tempo Romanian Deadlift

0:30 Rest

1:00 Pike Shoulder Taps

0:30 Rest

1:00 Weighted Situps

0:30 Rest


Every 5:00 for 5 Sets (25:00):

-Push press

-400m Run

*Reps are as follows:

Round 1: 25 Push Press

Round 2: 20 Push Press

Round 3: 15 Push Press

Round 4: 10 Push Press

Round 5: 5 Push Press

Weight increases each round

Swink Athletics...more than a gym.

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