- Swink Athletics
Week of July 22nd
Starting a new week everyone and we cannot wait to see all of your pretty, sweaty faces do some great workouts.
Also, only 1 1/2 more weeks until the CrossFit Games are heeeeeeere!!!!
Monday
“Nutts”
For Time:
-10 HSPU
-15 Deadlifts, RX (250/170)
-25 Box Jumps, RX (30/24)
-50 Pullups
-100 WallBalls, RX (20/14)
-200 Double Unders
-400m Run with plate, RX (45/25)
Tuesday
Every 3:00 for 5 sets:
-3 Push Press, compare to 12-10-18 and/or 5-7-19
-1 max rep Push Press set with 20% less weight
Wednesday
“Manuel”
5 Rounds For Max Reps:
-3:00 Rope Climbs
-2:00 Air Squats
-2:00 Pushups
-3:00 400m Run (rest the remainder of the time)
*wear a vest if ya got it!
Thursday Open Gym
4 Rounds For Max Reps:
-1:00 Max Calorie Bike
Rest 0:30
-1:00 V-ups/Pikes
Rest 0:30
-1:00 double KB front rack walk, RX (53/35), 10ft = 1 rep
Rest 0:30
-1:00 back rack reverse Lunges, RX (185/125)
Rest 0:30
Friday
“DT”
5 Rounds For Time:
-12 Deadlifts
-9 Hang Power Cleans
-6 Push Jerks
RX (155/105)
Saturday
Part 1
6 Rounds For Time with a partner:
-7/5 Ring Muscle Ups
-21/15 Calorie Bike or Row
At 15:00, Part 2 begins
Part 2
6 Rounds For Time with a partner:
-12 KB front rack Squats, RX (53/35)
-75 Double Unders

A little throwback for you guys from the old gym.