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!



156 views5 comments

Recent Posts

See All

Back 2 Back II

Warm-up: 1:00 Stability Ball Plank 20 Stability Ball Y-T-Cobras 10 Stability Ball Alt Arm & Leg Raises (R+L=1) Down Dog to Runner's Lunge & Twist Resistance Band Chest/Shoulder Stretches Then complete

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp

 Logo-2.jpg