10:00 AMRAP
25 KB Swings
10 Lunges (with weight if possible)
5 Shoulder-to-Overhead (each arm)
General Warm Up
3-5min of eeeeeasy cardio of choice, followed by…
3 ROUNDS
10 Hollow Rocks
:10 Arch Hold
20 Jumping Jacks or :30 Freestyle Jump Rope
Specific Warm Up
Be sure to hit the Kettlebell Swing Primer with either a kettlebell, dumbbells, or a single dumbbell, depending on what you are using today!
Workout of the Day
10:00 AMRAP
25 KB Swings
10 Lunges (with weight if possible)
5 Shoulder-to-Overhead (each arm)
Modifications
This workout was designed to potentially use the same weight for the whole workout. That would mean attempting to string as much of it together as possible, without putting the weight down. That was the idea I had in mind, but also, many folks will get a better workout if they mix and match, so feel free to modify as you please! If you do go with the one-weight idea, choose a weight for the swings that allows you to do the first set of 25 unbroken. That should be pretty good!
Ideally, the swings would be overhead, but it’s your choice based on how you feel about that movement. If you aren’t swinging, any hinging motion will do. You could do deadlifts with a weight, deadlifts with a PVC pipe, or even good mornings, as long as they are still precise and controlled.
The lunges are 10 total, or 5 per leg. If you’re holding the weight, you can choose any style! If it’s better for you to put the weight down and do lunges without a weight, that’s great too!
The “shoulder to overhead” is exactly that. You can choose any movement that gets the weight from shoulder level to locked out overhead. This can be a strict press, a push press, or a jerk. Any movement will do as long as you keep your midsection rock solid throughout the press.
Accessory Work
Ab Blaster #2 - Around the World
3 ROUNDS
:30 Crunches
:30 Crunches to the left knee
:30 Hip Lifts
:30 Crunches to the right knee
:30 Flutter Kicks
:30 Rest
Cool Down
Hold the following stretches for 1-2min each:
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