THURSDAY SHIFT 08/01/2019
KNOX SHIFT Version - HAPPY BIRTHDAY KNOX!
14 Min AMRAP
8 No Push Up Burpee
8 Goblet Squats
Idea Weight for Men: 35-50#
Idea Weight for Women: 15-25#
Score: Total Number of Completed Rounds and Reps
Goal: 9 + Rounds!
For this workout you should choose a weight and style of burpee that will allow you to get to 9 rounds or more! Don't be afraid to do the squats unweighted and the burpees elevated if necessary!
For the no push up burpee you will place the hands down, jump or step your feet out to the top of a push up - jump or step your feet back in - jump and clap!
For the goblet squats you will hold the dumbbell or kettlebell at the chest. You will reach your butt back and down. Feet should be shoulder width apart with the heels down. Drive the knees out as you go down and keep the chest up. If you can get your butt below your knees pain free, and with the heels still down/chest still up - do THAT!
If you need to squat to a target - that is ok too - just no plopping onto it.
We would rather see you go all of the way down with no weight than with weight for only a partial rep!
You can even use a chair or a pole to hold onto for balance in the bottom if you need to!
Stand all of the way up at the top!
BURPEE BOX JUMP/NO PUSH UP BURPEE -
Mamas, today we are honoring Baby Knox and Miranda! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended stimulus of the workout. Some good options to modify these would be: No push up burpees, Step back/forward burpee, or stepping up rather than jumping up onto the box. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could also sub KB Swings or Slam Balls!