• Swink Athletics

Week of New Years 2020!

The New Year is on it’s way and we cannot wait to get things started with you all!

There is a slightly modified schedule this week for New Year’s Eve and New Year’s Day.

Tuesday, there will only be 5:30am, 9am and 12:30pm classes

Wednesday, there will only be the 3:30, 4:30, 5:30 and 6:30pm.


EMOTM for 10:00:

Odd: 3 Weighted Pullups

Even: 3 Weighted Dips

2 Rounds For Time:

-25 Strict Pullups

-50 Pushups

-100 Double Unders


5:30am, 9am and 12:30pm classes only

Every 3:00 for 4 sets:

-6/6 Front loaded barbell Bulgarian split Squats

8 Rounds For Max Reps:

-0:20 Double KB swings

-0:10 Rest

-0:20 Situps

-0:10 Rest


3:30, 4:30, 5:30 and 6:30 classes only

20:00 AMRAP

-20 Power Snatches

-20 Burpee Pullups

-20 Power Cleans

-20 Burpee Box Jumps

-20 Push Jerks

-20 Burpees

Thursday Open Gym

5 Sets of:

-500m Row Sprints, rest as needed

*compare to 4-3-19


In 15:00, Max Reps

-800m Run

Then, 3 Rounds of

-25 Push Press

-75 Double Unders

With remaining time, max reps of:

-Single arm DB Overhead Squats


In 15:00, find a 3RM on Sumo Deadlift

7:00 AMRAP with a partner:

-20 Sumo Deadlift High Pulls

*partner must hold a plank while reps are being completed

New layout ready for ya!

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