Beat It With Swings

Warm-up:

300 Single Jump Ropes or 150 DUs or 3 Minutes Jump Rope Practice

1:00 Plank

5 Yoga Worms

20 Glute Bridges


Option 1 > 3 Months:

Complete 100 V-ups (or 150 Alt Leg V-ups) for time. At the top of every minute stop performing reps and complete 10-12 Jump Squats. Then begin performing V-ups for the remainder of the minute, until the top of the minute where we repeat the 10-12 Jump Squats.


Then,

Complete 100 Strict Pushups for time. At the top of every minute stop performing reps and complete 10-12 KB Swings 25/35. Once KB Swings are complete, resume Pushups. Follow this pattern until all 100 reps are complete.


Option 2 < 3 Months:

Complete 50 V-ups (or 100 Alt Leg V-ups) for time. At the top of every minute stop performing reps and complete 10 Jump Squats. Then begin performing V-ups for the remainder of the minute, until the top of the minute where we repeat the 10 Jump Squats.


Then:


Complete 50 Strict Pushups for time. At the top of every minute stop performing reps and complete 8-10 KB Swings 15/25. Once KB Swings are complete, resume Pushups. Follow this pattern until all pushups are complete.


Option 3 < 1 Month:

Complete 30 V-ups (or 60 Alt Leg V-ups) for time. At the top of every minute stop performing reps and complete 5 Jump Squats. Then begin performing V-ups for the remainder of the minute, until the top of the minute where we repeat the 10 Jump Squats.


Then:


Complete 30 Strict Pushups for time. At the top of every minute stop performing reps and complete 5 KB Swings 10/15. Once KB Swings are complete, resume Pushups. Follow this pattern until all pushups are complete.


Cool Down:

Resistance Band Chest and Shoulder Stretch

Lunge Twists


Post times and thoughts to comments

Raining sweat yesterday!



155 views5 comments

Recent Posts

See All

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl

 Logo-2.jpg