Swing My Way

Jan 8th, 2021

Category: Uncategorized

Swing My Way

Dave

Pop Up Class at 11am AND 12:15pm today.  Check out our class schedule for all upcoming times. 

Warm-up
6:00 AMRAP
-30 Toe Taps on top of KB or Small Step
-20 Bandy Pull-Aparts*
-10 Uneven Push-Ups
-5 Prone Swimmers 

*If no band perform Scap Push Ups instead

Strength
EMOM15

  1. Bench Press- 5 Reps*
  2. Bent-Over Row- 5 Reps
  3. Plank Drags- 10 Reps

-if only lighter weight, make it more challenging by performing 8-10 reps.
*no bench?  Use a med ball for upper back support or perform a floor press.

WOD
30-20-10-20-30
Kettlebell Swings** 2|1.5
Push-ups*
Double Unders x 2

(60-40-20-40-60)

Level 2 – 1.5|1, Double Unders x1
Level 1 – 1|0.75, Singles x 3 (90,60,30,60,90), ½ push ups or bench/box dips

**Barbell Sub – 75|55 Snatch or Plate Ground to Overehead

At Home Strength
EMOM15

  1. SA Floor Press- 5 Reps Each Side
  2. SA Bent-Over Row- 5 Reps Each Side
  3. Plank Drags- 10 Reps with heavy object

At Home WOD
30-20-10-20-30
Object Swings* 2|1.5
Push-ups
Double Unders x2
(60,40,20,40,60)

Level 2 – 1.5|1
Level 1 – 1|0.75Singles x 3 (90,60,30,60,90), ½ push ups or bench/box dips

*Sub Plate Ground to Overhead

Extra Work
Running Tosh
3 Rounds
600m rest 1:1
400m rest 1:1
200m rest 1:1

Row Sub = 750-500-250
Bike Sub = 1 Mile, .7 Miles, .4 Miles
Jump Rope Sub = 150, 100, 50 Double Unders