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!



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