15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
Run 200 Meters
15 KB Swings
7 Shoot Throughs

RX Men: 50-55# KB or DB Swings
RX Women: 30-35# KB or DB Swings

RX+ Men/Women: Go Faster (ha ha) also try a lower shoot through

Score: Total completed rounds and reps

Goal: 6 Rounds +

PROGRAM C

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
Row 250 Meters or
Bike 15 Calories (Men) / Bike 10 Calories (Women)
15 KB Swings
7 Shoot Throughs

RX Men: 50-55# KB or DB Swings
RX Women: 30-35# KB or DB Swings

RX+ Men/Women: Go Faster (ha ha) also try a lower shoot through

Score: Total completed rounds and reps

Goal: 6 Rounds +

NOTES:

The run distance should take roughly 1 min!  If you are unable to run for weather reasons you can sub 1 min of mountain climbers or 1 min of single unders.

For the KB swings we will take the KB all of the way overhead.  You will want to choose a weight that you are capable of doing 15 in a row and don't forsee yourself having to break too much during this workout.

For these reps you will hold either a kb or a db in both hands.  You will bring the weight to the waist.  Feet are under the shoulders and heels are down.  Hinge at the hips and bend the knees slightly.  Keep the arms straight and chest up, pull the kb back between the legs.  TO swing the kb, stand up hard and fast.   Shrug the shoulders, and guide the bell over your head with the arms.  MOST of the work sould be done by the hips and legs!  For the most part - arms are just ropes.  Keep the belly tight!

When the bell is coming back down.  Keep those heels down and keep the chest lifted.  Allow gravity to bring the bell back between the legs and into the next swing.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position.  To "shoot through" you will keep your arms locked out and lift the knees to the chest.  Swing your body forward and then kick the legs straight out in front of you.  Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!