• Swink Athletics

Week of November 26th

Hey guys, so today only we are offering a deal for membership and we will only have so many to offer. So, if it’s something you would be interested in, act fast!

First, we are offering 3, paid if full memberships for 1 year. The total is $1500 total. It saves $120 over paying monthly. This is a first come first serve so if you’re interested, contact us directly and QUICKLY!

Also, our member Lynette is taking up donations for an orphanage in Mexico that she is headed to next week. They need things like blankets/throws and cold weather gear like gloves and hats, even coats. If you’re able to donate, please bring it in to the gym this week, we’ll make a box for it.

Don’t forget to get started on your 100,000m challenge, IT’LL SNEAK UP ON YOU!



EMOTM for 10:00

-2 Power Snatch, 70-80% of 2RM from 11-13-18

10:00 AMRAP

-10 Pullups

-10 DB Box Stepups, RX (50/35)


3 Rounds For Time:

-21 KB Swings, RX (53/35)

-15 Box Jumps, RX (24/20)

-9 Push Jerks, RX (155/105)

Rest 1:00 between rounds



-3×5 Front Squats, building to heavy/Max for 5, 1 set every 3:00

5 Rounds For Time (15:00 cap)

-20 WallBalls

-25 AbMat Situps

Thursday Open Gym workout option

-5×500m Row Sprints

Rest as needed between sets



-5×3 Strict Press, build to a max, 1 set every 2:30

8:00 AMRAP

-800m Run, then

-1 Push Press, RX (115/75)

-2 Unbroken Push Press, the 3 unbroken, then 4 unbroken, etc.


For Time in teams of 3:

-Row 6,000/5,200m

-Accumulate 60 Rounds of “Cindy”

“Cindy” is

-5 Pullups

-10 Pushups

-15 Squats

Let’s load up that weight this week!

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