FRIDAY SHIFT 08/16/2019


15 Min AMRAP
(As many Rounds and Reps as Possible in 15 Min)

12 Step Ups
8 Burpees
6 Hang Dumbbell Snatch Right
6 Han Dumbbell Snatch Left

Idea weight for Men: Single 25-40# DB
Idea weight for Women: Single 12-20# DB

Score: Total Number of completed rounds + any additional reps
Goal: 5 Rounds +

For this workout you will just keep cycling through the 12-8-12 for as many rounds as you can in 15 min.

For the step ups these should be a bit higher than what you would use on a workout where you are using them in place of like a jog option. Choose a height that challenges you, but you feel safe stepping up and down. You will alternate feet with each step so each round you end up doing 6 reps per leg. Put your whole foot on the step, drive through your heel, and make sure not to allow your knee to cave in.

If you don't have a step or need a sub for step ups try alternating lunges, or alternating single leg toe touches (like a single leg deadlift with no weight).


For the burpees you will place your hands on the ground. Jump or step the feet back. Next you can lower the body to the ground or put your knees down first. Either way - get your chest and thighs to the ground at the bottom. Press back up. Jump or step the feet in. Stand up - jump and clap.

If you need to modify the burpee you may do no push up burpees, or elevated burpees!

For the hang dumbbell snatch you will have a single dumbbell held in one hand at the waist. Dip, keep the heels down, allow a slight bend in the knee, keep the arm straight. Stand up hard and fast. Shrug the working shoulder. Then guide the weight all of the way over head and punch to lock out finishing with the bicep by the ear.

You will do 6 on one arm then 6 on the other!


RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, 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.

- You could also try less weight or starting from the hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.