WEDNESDAY SHIFT 02/19/2020
This one has TWO 5 Min AMRAPS!!
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
5 KB Swings
Rest 3 Min
Then Repeat!
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
5 KB Swings
So you go for 5 min - rest for 3 min - then go for 5 min again!
Idea weight for Men: Single 25-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB
Score: Total Number of Completed Rounds + Any Additional Reps from BOTH AMRAPs
Goal: 16 Rounds +
So for this workout you will do 5 kb swings, and 3 burpees for 5 minutes. Followed by 3 minutes rest, then repeat the 5 minutes again.
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Which ever version you do - focus on keeping the elbows in on the push up portion so they brush your ribcage as you lower down.
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!
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: 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
PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.
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!