WEDNESDAY SHIFT 01/15/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Alternating Step Ups
8 Overhead Press
8 Jump/Skip Overs
Idea weight for Men: Single 30-50# KB/DB - or pair of lighter dumbbells
Idea weight for Women: Single 12-25# KB/DB - or pair of lighter dumbbells
Score: Total Number of Completed Rounds + any additional reps
Goal: 8 Rounds +
For this workout you will go through the 8-8-8 as many times as you can in 12 minutes.
For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12""+.
Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 8 you will do 4 per leg.
If you are unable to perform a step up you can to a bodyweight alternating lunge or unweighted single leg toe touches.
For the shoulder press you can either us one dumbbell/KB or hold 2 dumbbells on either shoulder. Focus on keeping the rib cage down, bring the dumbbells or KB all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!
For the jump overs we would like you to find something that you are comfortable jumping OVER. This can be a dumbbell, KB, rolled up towel, broomstick, or even a line on the ground. You can even do a little skip over with your feet if you are worried about jumping over something.
You will face the object jump/skip over, then turn around a jump/skip again.
If jumping is out of the questions you can sub a KB swing. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
STEP UPS/WEIGHTED STEP UP OVERS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
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.
JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.