- Swink Athletics
Week of July 29th
Guys, the CROSSFIT GAMES START THIS WEEK!!!
They are going to be airing on the Rogue Fitness website or app, so be sure to download it if you dont have it yet.
Monday
“Del”
For Time:
-25 Burpees
-400m Run with MedBall
-25 Weighted Pullups
-400m Run with MedBall
-25 Handstand Pushups
-400m Run with MedBall
-25 Chest to bar Pullups
-400m Run with MedBall
-25 Burpees
Tuesday
Every 3:30 for 6 sets:
-Back Squats
Sets 1 & 6 = 3 reps
Sets 2 & 5 = 2 reps
Sets 3 & 4 = 1 rep
Wednesday
“Bowen”
3 Rounds For Time:
-800m Run
-7 Deadlifts, RX (275/185)
-10 Burpee Pullups
-7/7 single arm KB Thrusters, RX (53/35)
-20 Box Jumps, RX (24/20)
Thursday Open Gym
“Big Dipper”
5 Rounds For Time:
-15 Hang Power Cleans, RX (95/65)
-30 Double Unders
Friday
Every 3:00 for 4 sets:
-3 OHS with 3 sec pause at the bottom
“Connect Core”
2 Rounds For Time:
-25 Toes to bar
-1:30 straight arm Plank hold
-25 OHS, RX (125/95)
Saturday
For Max Calories:
14×2:00 Rounds with a partner, alternating rounds
-3 DB Man Makers, RX (50/35)
-Max Calores on the bike

It’s almost here!!!