FRIDAY SHIFT 2.15.19

3 Rounds

20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

** Make sure to check out the video demo of this warm up on Members Only!

Metcon (AMRAP - Rounds and Reps)

10 Min AMRAP
10 Alternating Hang Dumbbell Snatch
10 Alternating Reverse Lunges

Idea weight for Men: 25-35# DB

Idea weight for Women: 10-20# DB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8 RoundsFor this workout you will alternate back and forth between these movements for 10 min.  You will also alternate IN the movement each time by performing one on the right, then one on the left.

For the single 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 these so you end up doing 5 per arm per round.

For the reverse lunges you will step BACKWARDS into a lunge.  We like this lunge because the working glute stays planted!  So you are more likely to keep that heel down and drive out of it!

If you are unable to step backward - you can switch it to a regular lunge.

Either way - make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Drive out of the front heel to stand all of the way up at the top.  You will alternate feet with each step so you will do 5 reps per leg per set.

If you are unable to do a lunge for injury reasons you may sub a step up or even a squat.