THURSDAY SHIFT 09/12/2019
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
20 Mtn Climbers
15 KB/DB Swings
Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
For the mountain climbers you will be in the top of a push up position. You wil lift one knee up to chest/armpit level (or as high as you can). Then lower the foot back and raise the other.
Focus on keeping the belly tight with no saggy hips, but also keeping the butt down.
Each time a knee comes up is 1 rep. You may perform these elevated if needed!
For the swings you will hold the weight at the hip level in both hands. Feet are about shoulder width apart with the heels down. Arms are straight. You will reach the butt back and bend the knees slightly. Pull the weight back through the legs with straight arms. Keep the belly tight and chest lifted.
Drive through the heels and stand up hard and fast. Finally - guide the weight to eye level with the upper body - arms still mostly straight.
Allow gravity to bring the weight back down, but do not allow it to pull you forward onto your toes or round your back. Heels down and belly tight!
For the burpees you may do regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or even elevated burpees!
Remember in the push up portion of the burpee to keep the elbows tucked in more than flaring out. Try to avoid a super duper snake movement on the push up portion too! Belly tight!
MOUNTAIN CLIMBERS - Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing! BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull