• Swink Athletics

Week of March 25th

One more day to go before the Open is finalized and we have a winner. For those of you still needing to do your Open workout, please make sure you get squared away with a coach/someone to judge you. We will have class as normal tomorrow so you’ll need someone to judge you.

More on the Open and how you all did a little bit later…for now, this weeks menu:


“The Chief”

5 sets of 3:00 AMRAP with 1:00 rest

-3 Power Cleans, RX (135/95)

-6 Pushups

-9 Air Squats


7:00 AMRAP

1, 2, 3, 4, etc.

-KB Swings, RX (53/35)

-Box Jumps, RX (24/20)

Every 2:00 for 5 sets:

-3 Sumo Deadlifts, no more than 80-85% for today


A little bit of a run

Thursday Open Gym

Every 3:00 for 3 sets:

-3 Push Press

-6 Strict Pullups

Every 3:00 for 3 sets:

-3 Push Press

-6 Strict Chinups


For Time:

-30 Back Squats, RX (225/155)

Right into:

3 Rounds of

-60 Double Unders

-30 Walking Lunges


4 Rounds for Max Reps with a partner:

-1:00 DB bent over rows

-1:00 DB floor press

Rest 1:00 after 4 Rounds

8 Rounds for Max Calories with a partner:

-1:00 Calorie Row or Bike

What a ride this Open has been!

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