SHIFT WORKOUT

WARM UP

WORKOUT

12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Minutes)

8 Push Up + Taps
16 Alternating Dumbbell Hang Power Snatch

Suggestions
Men: 25-40# DB
Women: 10-20# DB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5-7+ Rounds

Coaches Notes
For this workout, you'll rotate back and forth between 8 push up + taps and 16 alternating hang snatches as many times as you can until 12 minutes are up!

You're aiming to complete a round every 1:45-2:30. Choose a push up variation that is challenging for you, but allows you to do at least 3-5 reps at a time before taking a break. Those should take no longer than a minute. Go with a weight for the hang power snatches, that you can do 16 reps in 1-2 sets. Take your time switching hands and really focus on driving through the hips and legs to assist you in the getting the weight overhead.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Push Up/Push Up Taps

If you’re trying to manage the pressure on your core and 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. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. 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.