• Swink Athletics

Week of June 24th

Hey guys, who is ready to start a NEW week?!

This week, we begin our Weightloss Program, so if you know anyone that would be interested, send them our way and we’d love to help them out.

Also, Ascent will be in the gym on Monday, today (or tomorrow, depending on when you’re reading this) sampling all their goodness!

Finally, July 4th, it’s a Thursday but we will be doing a class at 9am for you all to come sweat with us….even bring a friend!!!


3 Rounds of:

2:00 AMRAP

-10 Burpee DB Box Step Overs, RX (40/25) (24″/20″)

-Max Calorie Bike or Row with remaining time

Rest 2:00

2:00 AMRAP

-20/15 Calorie Bike or Row

-Max Devil Press with remaining time, RX (35/20)

Rest 2:00


For Time:



-Double Unders

-AbMat Situps


EMOTM for 15:00

-2 Power Cleans, building

Thursday Open Gym

For Time:

-1000m Row

-75 Air Squats

-5 Rope Climbs

-25 Box Jumps, RX (30/24)

-5 Rope Climbs


5 Rounds For Time:

-10 Split Jerks, alternating front foot, RX (135/95)

-200m Run


For Time with a partner:

-60 Back Squats, accumulated, RX (225/155)

Right into 2 Rounds of:

-30 Synchronized Toes 2 Bar

-15m Synchronized KB Front Rack Lunges, left, RX (53/35)

-15m Synchronized KB Front Rack Lunges, right, RX (53/35)

Get ready to try out some of this awesome stuff and more tomorrow!!

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