THURSDAY SHIFT 01/02/2020
10 Min EMOM
(Every Min on the Minute for 10 Min)
3 Burpees
Max Reps Goblet Squats
Idea weight for Men: 25-40# Single KB/DB
Idea weight for Women: 12-25# Single KB/DB
Score: Total Goblet Squat Reps ONLY!
Goal: 65+
Every minute on the minute you will perform 3 burpees. Whatever time is left over of that minute you will perform max goblet squats. So you will start the workout off with 3 burpees, then pick up your Kb or dumbbells and squat until you hit the 1 minute mark. Repeat this cycle for a total of 10 minutes .
Your score for this workout is the total number of goblet squats you accomplished in the 10 minute EMOM - not your burpees!
If you are getting the burpees done faster than 15-20 seconds each time - feel free to go up to 4-5. Goal is 7-10 squats per round. No more than 12-15.
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!
For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!
THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less weight, Box/Target/Supported Sqaut + Press, or Air Squats
BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull