MONDAY SHIFT 04/08/2019
Simple SHIFT Warm Up
3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats
Increase speed each round!
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
30 Seconds Taps/Single Unders/Jog/Row/Bike
8 Goblet Squat + Press (Thruster)
30 Seconds Taps/Single Unders/Jog/Row/Bike
8 Burpees
Idea weight for Men: 35-50# Single DB/KB
Idea weight for Women: 12-25# Single DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +
NOTES:
Oh man - we went there on SHIFT 18 min!! The individual version of this workout is a bit on the longer side so we thought the SHIFT crew could handle it as well.
For this work out you can pick whatever you want/have available for the 30 second interval parts. Jog, Row, Bike, Taps, Single Unders or even a Low Step Up will work. Move for the entire 30 seconds at an uncomfortable but sustainable pace.
For the Goblet Squat + Press (you guessed it - it's basically a thruster) you will hold a single dumbbell or kettlebell in both hands at the chest. Feet are shoulder width apart with the heels down. Belly is tight and chest is lifted. Tuck the elbows in slightly to help support the weight.
Reach the butt back and down. Drive the knees out and keep the heels down. Get the butt lower than the knees at the bottom. Keep the chest lifted and the belly tight. Don't allow the weight to pull you forward. Drive through the heels and lead with the chest to stand all of the way up.
From here, move your face out of the way and press the weight all of the way over your head to lock out the elbows. Finish with the biceps by the ears. Belly tight and ribs down.
You may also do this with a light dumbbell in each hand starting at the shoulder.
For the burpees you may choose regular burpees with a step in and out or jump in and out. You may choose a knee push up burpee, a no push up burpee, or if needed an elevated burpee!