RockFit | Training with Rock Cox

Overhead Swings Workout

This is a great mobility and agility workout.  You are going to work on some rotational movements with figure 8’s.  In this workout we have you doing some overhead squats which will help improve your mobility.  We then throw in some swings to help increase your power and conditioning.  Plus swings just make the workout more fun!

Warm-Up (10 min)

Figure 8 Swings – 10 reps

Pick up/Push up – 5 reps

Bodyweight Lunges – 5 reps each side

Cleans – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (10 min)

Overhead Squat – 5 reps each side

Two Handed Swings – 15 reps

Do as many rounds as you can with good form rest as needed.

Part B (15 min)

Floor Press – 5 reps each side

Lunge Jumps – 10 reps

Kettlebell Rows – 5 reps each side

Star Jumps – 10 reps

Do as many rounds as you can of each with good form rest as needed.

Part C (5 min)

Clean and Push Press – max reps

Do as many reps as you can with good form in 5 min, switch sides as needed, rest as needed.

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