18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
1 Wall Walk
8 KB Swings
10 Box Jump Overs
RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB
RX +: 2 Wall Walks Each Time
Completely unnecessary but if you want to use a heavier KB or DB to swing - go for it!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +
NOTES:
For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!
If you are trying to do 2 wall walks will take you longer than 30 seconds because of the resting involved between reps - take it down to 1.
If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.
Choose a weight for the swings that you will always try to do unbroken.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower!
PROGRAM C
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
4 Handstand Push Ups
8 KB Swings
10 Box Jump Overs
RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB
RX +: Strict Handstand Push Ups
Completely unnecessary but if you want to use a heavier KB or DB to swing - go for it!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +
NOTES:
This workout is a great one to practice your handstand push ups if they are new for you since the reps are low each round. You may even lower them a bit and of course you may choose to do the pike on the box handstand push ups as well.
Make sure that you always lower under control and land on a padded surface. Find the tripod position at the bottom. Keep the belly tight. Drive the head and chest through at the top.
Choose a weight for the swings that you will always try to do unbroken.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower!
