FRIDAY SHIFT 07/08/2022
SHIFT WORKOUT
WARM UP
WORKOUT
3 Sets
Each Set is a 4 Min AMRAP
(As Many Rounds and Reps As Possible in 4 Minutes)
10 Air Squat
10 Kettlelbell Eye Level Swing
Rest 1 Minute Between Sets
Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps from All 3 Sets COMBINED
Goal: 9-12+ Rounds
Coaches Notes
For this one, you'll rotate back and forth between 10 squats and 10 swings as many times as you can until 4 minutes are up. That's one set. You'll do that two more times, making sure to rest 1 minute between each set.
You should be completing one round every 0:55-1:15. If you're struggling to hit that goal, lessen the weight of the swing and/or customize the air squats! You can also reduce the reps to 7 and 7 to move a bit more steadily. Remember to keep your butt and belly squeezed at the top of the swing to keep your back from lighting up too badly!
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
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.
KB Swing
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 to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. 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.