SATURDAY 12.15.18

18 Min AMRAP
8 Pull Ups
8 DB Step Ups Right
8 DB Push Press
8 DB Step Ups Left

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs

Score: Total # of Completed Rounds + any Additional Reps

Goal: 12 Rounds +

PROGRAM B

18 Min AMRAP
8 Pull Ups
8 Weighted Step Ups Right
8 Push Press
8 Weighted Step Ups Left

RX Men: 75#
RX Women: 55#

RX + Men: 95#+
RX + Women: 65#+

Score: Total # of Completed Rounds + any Additional Reps

Goal: 12 Rounds +

PROGRAM C

18 Min AMRAP
2 Bar or Ring Muscle Ups
8 DB Step Ups Right
4 Handstand Push Ups
8 DB Step Ups Left

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs

RX+ Men/Women Options: 4 Bar/Ring Muscle Ups / 8 Handstand Push Ups

(Can also choose to do the barbell option for the step ups as seen in Program B)

Score: Total # of Completed Rounds + any Additional Reps

Goal: 12 Rounds +

NOTES:

The way this one works is you do 8 pull ups, then 8 DB step ups with the right leg only, 8 DB push press, then 8 DB step ups with the left leg only.  Keep repeating for 18 min!

For this workout you will want to choose a style of pull ups that will allow you to do them in 1-2 sets for the most part each time.

For the pull ups you may choose Strict (feel free to lower the number to 4 if that is the case), kipping, banded, jumping, ring/trx row, parallette row, or even a bent over row works for this one!

Make sure you start with completely locked out elbows at the bottom and bring the chin or chest (or dumbbells) all of the way up at the top each time.

For the step ups you will hold a dumbbell in each hand.  You may, of course, scale this down to a single dumbbell or no weight at all if necessary to keep moving.

For the first set of these you will step up ONLY with the right foot.  You may leave the foot on the box for the entirety of the set of 8 if you want.  Stand all of the way up on the box with both feet each time at the top.

Drive through the heel and don't allow the knee to cave in as you press.  Keep your chest up and belly tight!

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

Then you will do the 8 steps ups with the LEFT foot only.

Keep repeating for as many rounds as you can in 18 Min!