WEDNESDAY SHIFT 12.19.18
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 Step Ups (unweighted)
8 Squats or Goblet Squats
Idea Weight for Men: 30-50# Single Dumbbell/Kettlebell OR 15-25# SET of Dumbbells
Idea Weight for Women: 10-30# Single Dumbbell/Kettlebell OR 8-15# SET of Dumbbells
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 or more rounds!For this workout you will do 12 Step Ups (alternating) 10 deadlifts, then 8 squats or goblet squats. Keep repeating as many times through as you can in 12 minutes!
For the step ups you will find something to use that is a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.
Alternate feet with each step (so a set of 12 will be 6 per side). Put your whole foot on the step, drive off of the heel and stand all of the way up!
For the deadlifts you will either pull the single KB or DB with both hands from between the feet with the heels roughly shoulder width apart OR if you are using a set of dumbbells you will pull them from outside of the legs with the feet more narrow.
Make sure the heels are down, knees are slightly bent and you have a hinge at the hips but the chest stays lifted and the back flat. Arms are straight. Stand by digging the heels into the ground and lifting the chest. Pretty much - just squeeze your butt and stand all of the way up! That's it! To put the weight back down, reach the butt back, keep the heels down, lift the chest and keep the back flat/belly tight. Bend the knees and don't allow any rounding of the back.
For the goblet squat you may choose to hold weight or not. You may choose to hold a single KB or DB, or the set. Even if you are using lighter dumbbells for the other movements - you may choose to just hold one. Feet are under the shoulders with heels down. Reach the butt back and down and keep the chest lifted. Keep the belly tight. Drive knees out as you go down. Get your butt lower than your knees if you can do so without plopping or rounding and without any pain or issues. Keep the heels down. We would rather have you go all of the way down than use weight. So only keep the weight if you can get all of the way down. Drive through the heels, lift the chest and drive the knees out to stand!