THURSDAY SHIFT 05/21/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Air Squats
6 Overhead Press
4 Burpees
Idea Weight for Men: Single 25-50# DB/KB - or - pair of lighter dumbbells
Idea Weight for Women: Single 12-30# DB/KB - or - pair of lighter dumbbells
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +
For this workout, you will perform 10 squats, 6 overhead press, and 4 burpees for 12 minutes!
For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
For the overhead press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!
DB CLUSTER - You could try less weight or less range of motion in the squat or going from the Hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
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.
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