TUESDAY SHIFT 12/10/2019
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
40 Taps or Single Unders
20 Alternating Hang Dumbbell Snatch
10 Supine Ring/TRX or Upright Rows
Idea weight for Men: 30-40# Single DB or KB
Idea weight for Women: 12-25# Single DB or KB
Score: Total Number of Completed Rounds + Any Additional Rests
Goal: 5 Rounds +
For this workout you will go through the 40 + 20 + 10 as many times as possible in 12 min.
For the taps /single unders you will do 40 per round! You may also choose to do low step ups if jumping or skipping is not an option.
For the Alternating DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep.
For the rows you will choose between a supine ring/bar in rack/TRX type row - or an upright row.
Remember on the supine rows that the more parallel your body is to the ground - the more difficult the pull becomes. Try to find a position that challenges you, but you can accomplish the 10 reps in no more than 2 sets.
For the upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand). The weight will start held at the waist with you standing tall. Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body. This should look like you are zipping up your jacket. Elbows should stay back! Make sure not to let the shoulders and elbows roll forward. Bring to chest height. Lower under control.
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try KB Swings.