THURSDAY SHIFT 02/06/2020
10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
1 Push Up + Tap + Tap
1 DB/KB Jump OVER (Facing)
2 Push Up + Tap + Tap
2 DB/KB Jump OVER
3 Push Up + Tap + Tap
3 DB/KB Jump OVER
.....
Keep adding 1 rep of each per movement and get as far as you can in 10 min.
Honestly - this is exactly the same as the Program A version of this workout today (minus 2 min).
Score: Total Reps added up at the end!
Goal: Get through at least the 10s!
For this workout you will start with 1 push up + tap + tap, then 1 kb/db jump over FACING. Then 2,2 then 3,3...You will keep adding 1 of each movement and get as high was you can in the 10 minutes.
For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.
Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!
The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.
For the Dumbbell/KB jump over you will stand facing the Dumbbell/KB and jump over it. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
If jumping or skipping is out of the questions you can perform an eye level KB swing.
JUMP OVERS/PLATE HOPS - 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.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.