MONDAY SHIFT 01/10/2022
SHIFT WORKOUT
WARM UP
WORKOUT
2022 VAULT: YMIR
6 Minute AMRAP
(As Many Rounds and Reps as Possible)
4 Burpees
12 Air Squats
4 Hang Dumbbell Snatches Right Arm
4 Hang Dumbbell Snatches Left Arm
Rest 4 Minutes
6 Minute AMRAP
(As Many Rounds and Reps as Possible)
4 Burpees
12 Air Squats
6 Dumbbell Squat + Press
Suggestions
Men: 15-30# DBs
Women: 10-15# DBs
Score: Total # Completed Rounds + Any Additional Reps from both AMRAPs combined.
Goal: 6-10 Rounds
Coaches Notes
Vault 2022, here we go baby!! You've got two parts to this one separated by a nice long break in the middle. We want you to push hard during both parts. To hit the goal for this workout, you'll need to get 3-5 rounds in each AMRAP. That's roughly a round every 1:15-2:00.
For the burpees, choose a variation that you can complete 4 reps in 30 seconds or less each time. The air squats may take slightly longer than that but choose a variation that you won't have to break more than once at any point in the workout.
Go with a weight on the hang snatches that you can complete all 4 reps unbroken with one arm. Then, consider taking a short break before completing 4 unbroken reps with the other arm.
For the squat + press, you are doing these right after the air squats so they are going to feel more challenging than usual. Choose a weight that you can complete 6 reps in 1-2 sets the whole way.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
Burpee
If you’re trying to manage the pressure on your core or pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some of the impact by stepping out and stepping in or manage some of the pressure along the abdominal wall by using your knees or with an elevated burpee. Some other options for customizing are Bear Pose Burpee, KB Swing, or Ball Slam. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB/Back/Front/Goblet/Air Squat
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.
DB Snatch
If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Power Clean
Having to move the bar out and around your belly can add a lot of extra strain to the lower back, so we recommend using dumbbells instead of the barbell during the later stages of pregnancy or as your belly grows and you're no longer able to keep the bar moving in a straight line. It may also be more comfortable to start from the hang position or to adjust your stance slightly.
Thruster/Wallball
If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion or using a target for your squats. Another option for customizing is separating the movement into a goblet squat and a strict press. Please visit the Mama Modifications Movement Library for more options and demonstrations.