• Swink Athletics

Week of November 5th

And so begins November. As we get closer and closer to the holidays, a trend is always that we see less and less of the commitment to your own health and wellness. Well, we would like to put a stop to that this year.

Take part in the “No Excuse November” challenge. Starting this week, there will be 1 extra workout that can be done on your own and it’s only 1 minute long. The idea here: you put in the work and let people know about it and hopefully it motivates them as well.

The workout will be posted on the calendar. They are all 1:00 AMRAPs and we will be doing a drawing each week for one male and one female to get a free FitAid. All you have to do is do the 1:00 AMRAP, post it to your Instagram or Facebook, tag us @SwinkAthletics and use hashtag #SwinkMadeMeDoIt and #NoExcuseNovember. It’s that easy! Let’s see how many we can get to do the workouts, have people join in with you or encourage someone/talk them into doing their own!

Finally, check out our other post for our Member of the Month AND the video made by our very own Alex. He killed it on this one and it’s by far my favorite….but I may be biased.



Every 1:30 for 7 sets:

-2 Power Snatch, building across the sets

For Time:


-30 Snatches, RX (135/95)

*Does not have to be a squat


5 Rounds For Time (22:00 cap)

-20/15 Calorie Bike/Row

-25 Goblet Squats, RX (70/53)

-30 Situps



In 8:00, find a 3RM on Push Press, comes from the ground

For Time (8:00 cap)


-Push Press, 70% from above

-KB Swing, RX (70/53)

8:00 AMRAP

-5 Pullups

-10 Push-ups

-30 Double Unders

Thursday Open Gym workout option

6 Rounds For Time

-2 Rope Climbs

-12 Front Squats, RX (115/75)

-200m Run



11:00 AMRAP

-5 Deadlift, heavy

-18 WallBalls, RX (20/14)

-17 Burpees over the bar


In groups of 4, if possible:

20:00 AMRAP

(1) – 12/8 Calorie Row

(2) – DB Shoulder Press, RX (35/25)

(3) – Barbell Jumping Lunges, RX (45/35)

(4) – Knees to Elbows

*Switch when partner 1 finishes the row

These guys had an awesome time and represented well this weekend! Congrats fellas!

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