MONDAY SHIFT 05/09/2022
SHIFT WORKOUT
WARM UP
WORKOUT
10 Rounds
6 Push Up + Shoulder Taps
8 Goblet Squats
Cut Off: 25 Minutes
Suggestions
Men: 35-55# DB or KB
Women: 12-25# DB or KB
Score: Total Time
Goal: Under 20 Minutes
Coaches Notes
The ways this one works is super simple - perform 6 push up + shoulder taps then 8 goblet squats. Continue going back and forth between those two movements until you've completed 10 rounds.
This one is a DOOZY and we want you to choose the appropriate weight and customizations so you actually have a cut off time. You are NOT allowed to go over 25 min!
For the record we are of the school of thought that we would WAY rather have you finish this with a lighter weight and customizations than only get 7 rounds in 25 Min. So if you need to - you can do the squats with no weight at all!
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/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.