TUESDAY SHIFT 10/15/2019
4 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min)
30 Sec Jog/Run/Walk, Bike, Row, Taps, Single Unders
6 Ring/TRX Rows or Upright Rows
8 Air Squats
When the clock hits 4 min - REST 1 MIN!!
No weight needed today!
Score: Total Number of Completed Rounds + any Additional Reps from ALL 4 AMRAPs
Goal: 12 Rounds +
Ok so to make this clear - you start the clock and go through the 30 seconds + 6 Rows + 8 Squats as many times as you can until the clock hits 4 min!
At that point you write down how many rounds and reps you got while you rest for 1 min.
Once the 1 min rest is up - you start all over again! Do this for a total of 4 x 4 min AMRAPs! At the end - add up all of the completed rounds + all of the additional reps for your score!
For the 30 second part you can choose what you would like to do/have available to you. You can run/jog/walk, row, bike, do taps, or single users. (A tap is like a running in place motion tapping one foot at a time on your kb/db).
For the rows you may choose a ring/trx type row. For this option remember that the more parallel your body is to the ground, the more difficult these become. Make sure you start with straight arms at the bottom. Keep the belly tight and pull all of the way to the chest at the top. Find an angle where 6 is difficult but doable without much breaking even when tired.
You may also choose to use like a stretchy band in a doorway or hung from pull up bar and pull it down. Or you can hold a single kb/db and do an upright row (if you only have really light weights you can also choose to hold 2). If you do this option hold the weight at your hips pull the shoulders back and down and pull the elbows high and outside to bring the weight up!
The squats today are unweighted. You will start with your feet shoulder width apart. Weight is in your heels and your chest is up. Make sure to tighten your belly! Reach your butt back and down as you keep the chest up and drive the knees out. Focus on keeping the heels down! Ideally you will get your butt below your knees at the bottom with your heels still down, chest up, belly tight, and knees out!
If you tend to plop in that position - or experience any pain from former issues/injuries you may choose to use a counter balance or squat to a target.
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, 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.