FRIDAY SHIFT 03/01/2019

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

2 Inchworms
10 Goblet Squat + Overhead Press

Idea weight for Men: 30-50# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds +


For this one choose a weight that you think you can always do your sets of 10 in no more than 2 sets.  If you need to switch to unweighted  and just do the squat portion - do that!

Remember - the goal is 6 rounds!

For the inchworms you will place the hands on the ground.  Walk your hands away from your feet until you are at the top of a push up.  If you can - perform a push up from your toes.  Only do this if you can keep a straight body/torso position.  Do not let the hips or belly sag.  No worming on the way up either!

If you need to - go to the knees.  Perform a push up.

Then you will walk the hands back to the feet and stand up.  That is 1 rep.

For the goblet squat + overhead press - hold the weight at the chest with the elbows tucked in.  Feet are under the shoulders.  Heels down.  Chest up.  Belly tight.  Reach the butt back and down.  Drive the knees out.  Keep the heels down and chest up.

Get the butt lower than the knees at the bottom without rounding of the back or collapsing.  Knees are out and heels are down.  Stand by driving the heels down, leading with the chest, and driving the knees out.

Move the face back.  Keep the belly tight.  Press the weight overhead to lockout with the biceps by the ears.

If you are unable to go all of the way down for strength reasons - ditch the weight.  If you are unable to go all of the way down due to injury reasons - you may choose to squat to a target that is a bit higher.  Do not SIT on anything though.  Just touch your target and drive through the heels to stand up!

MIranda Alcaraz2019week8