WEDNESDAY SHIFT 04/22/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 KB/DB Swings
6 Sit Ups
Idea weight for Men: Single 25-45# KB/DB
Idea weight for Women: Single 12-30# KB/DB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9-12 Rounds
For this workout, you will go through 10 swings and 6 sit-ups for 12 minutes.
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!
For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!
No sit ups or crunching right now? You may try a dead bug or slam balls.
For our Mamas you can always check out the Mama modification on Members Only!
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement, use the Shift programming with KB Swings instead.
SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motionj (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose one of the movements from the Functional Progression Warm Up video), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See the Mama Modifications movement library for demos).