TUESDAY SHIFT 09/03/2019


10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

10 Single Unders, or Line Hops
5 Push Ups

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +

Super simple one that can be done ANYWHERE today crew!

The reps are LOW which means you shouldn't ever really have to break and should be able to keep moving the whole time!

For the first movement you may choose between single unders with your jump rope, hops over a dumbbell (either facing or lateral), or hops back and forth over a chalk line or something like that on the ground.

If you choose the hops you may either face the line and hop over it and then back. Each hop counts as one rep so you will do forward + back 5 times. Or you can jump over laterally so back and forth 5 times (10 jumps total).

If you are unable to jump you can even do a small skip over. Or - of course are welcome to sub low step ups.

For the push ups you may perform these from your knees, your toes, or even elevated on a box.

Your hands should be just outside of the shoulders - and at chest height. You want to focus on keep the elbows back and down - and not flaring out. Do not allow your body to snake or worm. Keep the shoulders in line with the hips! Keep that belly tight.

Come ALL of the way down to touch the ground or the box. Press all of the way to lock out!


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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.