TUESDAY SHIFT 10/22/2019
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
2 KB/DB Swings
2 Plate/Line Hops
4 KB/DB Swings
4 Plate/Line Hops
6 KB/DB Swings
6 Plate/Line Hops
8 KB/DB Swings
8 Plate/Line Hops
...
How far can you get in 15 Min..
Idea weight for Men: Single 20-35# DB/KB
Idea weight for Women: Single 12-25# KB/DB
Score: Total REPS added up at the end (here comes the math)
Goal: Get through the round of 16s+
Two movments! Adding 2 reps each as you go! At the end add up ALL of the reps for your total score (2+2+4+4+6+6...)
For the KB/DB Swings you will hold a single weight in both hands at the waist. Feet should be about shoulder width apart with the heels down. Hinge at the hips, but keep the belly tight and chest lifted. Allow a slight bend in the knee and pull the weight back through the legs with straight arms. Stand up hard and fast- squeeze the butt - and allow that power to help make the KB/DB weightless. Guide to eye level with relatively straight arms. Keep the belly tight!
Allow gravity to bring the weight back down, but don't allow it to pull you out of your heels or round your back! Heels down and chest up! Go straight into the next rep!
For the hops, if possible you will JUMP! This can be jumping onto something like a step, box, sprinkler box etc. It can even be a single bumper plate or something like that. You can also choose to jump OVER something like your kb/db, your broomstick, or even a chalk line on the ground.
If you are unable to jump you may do more of a skipping motion with kind of a one foot at a time approach. If that is still not an option you may sub low step ups!
JUMP OVERS/LINE HOPS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!