THIS THEME’S FOCUS IS:
FULL BODY CONDITIONING
[longer sets, lighter weight, 20+ reps]
Swing & Core means no overhead lockout and a whole lot of core dominating exercises!!
No Overhead Lockout means simple that we will not perform variations of Snatch, Press, Push Press, Jerk, Thrusters, etc.
We will definitely include variations of swings such as one arm, two arm, hand to hand, double (inside & outside the legs), high pull (single, double, sumo deadlift, etc), and anything and everything bodyweight, jungle gym, tires, sledgehammers, battling ropes, slam balls, etc.
Here’s a sample similar to one of the workouts we will be doing in Swing & Core.
But first here is our warmup & cooldown series that we do as a group at Synergy Kettlebell because we know that it is ALWAYS important to do both surrounding a workout. By doing this your body is less prone to injury as well as becomes much more loose and flexible rather than hard and tight.
Warmup:” This prepares you for today’s workout!”
Movement Segment: Go Light, Go Slow
30x Two Arm Swings (Medium Bell)
25x Bodyweight Split Squats- R/L
Cool Down: “This prepares you for your next workout!”
Synergy dynamic floor sequence and foam roll
GET STARTER: R1
100X JUMP ROPE
25X PARTNER PLANK WITH SHOULDER TAPS (EACH PARTNER DOES 25 SHOULDER TAPS)
WOD: M5, AFAP
10X DOUBLE OUTSIDE SWINGS
20X TWO-HANDED SWINGS GO HEAVY
30X SLING SHOTS – HEAVY KB
PART 2: M5, AFAP
10X DOUBLE INSIDE SWINGS
20X SINGLE HAND SWING SWITCHING L/R EACH TIME
FINISHER: R3, S50/S10
FARMERS CARRY (2 HEAVY KB) BACK & FORTH LENGTHWISE
ROPE SLAMS OR BALL SLAMS