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Workout Wednesday – Basic Stuff
Like the name states, this is just some really basic stuff. Kettlebell swing, push-ups, and box jumps (you can step if you want to). Fire up your engine and see how far you can get!
All questions are good!
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Warm-Up
Run 800m
2 easy rounds of:
20 walking lunges (with twist stretching arms back and away from extended leg at bottom of lunge)
10 KB swings
10 inch worms
Dumbbell Workout
10 min AMRAP of:
20 KB swings at 70/53 OR double DB swings
15 push-ups
10 box jumps at 30/24 inches
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Bodyweight Warm-Up
Run 800m
2 easy rounds of:
20 walking lunges (with twist stretching arms back and away from extended leg at bottom of lunge)
10 KB swings
10 inch worms
Adv Bodyweight
10 min AMRAP (as many rounds/reps as possible) of:
15 right leg bridges
15 left leg bridges
15 push-ups
10 box/chair jumps/steps at 30/24 inches
Starter Bodyweight
10 min AMRAP (as many rounds/reps as possible) of:
14 leg bridges
10 push-ups on knees or toes
8 box/chair jumps/steps at 20/16 inches
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Performance Warm-Up
Row 1000m
2 easy rounds of:
20 walking lunges (with twist stretching arms back and away from extended leg at bottom of lunge)
10 KB swings
10 inch worms
Adv Performance
10 min AMRAP of:
20 KB swings at 70/53
15 push-ups with hands on DBs (chest to deck)
10 box step ups holding 50/35 DBs and 24/20 inch box
Optional accessory work
5 sets of 10 slow v-ups OR GHD’s
Rest 2 mins between sets