MONDAY SHIFT 12/02/2019
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
1 Min Jog, Row, Bike, Taps, Single Unders
8 Burpee + Swing
Idea weight for Men: 25-40#
Idea weight for Women: 10-25#
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5-6 Rounds +
For the 1 min portion of each round you may pick what you want to do or what you have available. Make sure you keep moving the entire minute at a pace that is uncomfortable but sustainable.
For the burpee + swing it's just that!
1 rep = Burpee + KBS
For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Grab your kettlebell or dumbbell and deadlift it to the waist. Keep the back flat and don't pick it up sloppy. Then perform ONE kettlebell swing!
For the swing you will Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
Place bell down and do next rep.
You may do a knee push up burpee, or even a no push up burpee for these if you are super sore from yesterday. You are always welcome to do an elevated burpee too!
If adding the swing is too much - just take it out and do regular burpees!
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
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