WEDNESDAY SHIFT 06/03/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Goblet Squat + Press
6 Burpees
Idea weight for Men: 20-40# Single Dumbbell/KB
Idea weight for Women: 12-25# Single Dumbbell/KB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
For this workout, you'll do 8 squat + press and 6 burpees until 12 minutes are up!
For the Goblet Squat + Press, you'll complete a squat then once you've come back to standing, you'll press the weight overhead. Then you'll lower back down to your shoulder and start again with the squat, alternating between squat and press until you've completed 8 reps.
For the Goblet Squat you will hold the weight at the chest/shoulders - you can hold one DB/KB or two dumbbells. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!
For the 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!
WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball
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
GOBLET SQUATS + PRESS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.