THURSDAY SHIFT 01/23/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
15 KB/DB Deadlifts
10 KB/DB Swings
8 Jump / Skip Overs or Step Ups
Idea weight for Men: Single 30-50# KB/DB for Deadlifts AND Swings - or can also use a pair of lighter dumbbells for Deadlift portion.
Idea weight for Women: Single 12-24# KB/DB for Deadlifts AND Swings - or can also use a pair fo lighter dumbbells for Deadlift portion.
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6 Rounds +
For this workout you will go through the 15-10-8 as many times as you can in 12 minutes.
For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!
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!
You can use the same KB or DB for the deadlifts and swings or feel free to mix and match weight that works well for you!
For this workout we would love to see you guys jumping. This can be onto a box or plate, over a dumbbell or KB, even a line on the ground.
If jumping is out of the question you can do alternating step ups, but it should be a challenging height!
KB/DB Deadlift - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.
JUMP/SKIP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.