THURSDAY SHIFT 06/04/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Skip Overs, or Low Step Ups
12 KB/DB Swings
12 Alternating Crunch/V-Up
Idea weight for Men: Single 20-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
For this workout, you will do 20 single unders, 12 swings, and 12 alternating crunch/V-Ups for 12 minutes!
For the single unders / skip overs, you will do 20 per round! You may also choose to do low step ups if jumping or skipping is not an option.
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 alternating crunch/V-Up, you'll begin by lying flat on your back. Then in either a V-Up or sit-up fashion, you'll bring your right hand to your left toe before lying back down. Then, you'll bring your left hand to your right toe. If doing these in a sit-up fashion, simply twist at the top to touch opposite toes.
KB SWING - If you notice any 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!
V-UPS - This movement can put A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Bear Pose DB Drag, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.
1/4 GET UP - Shin box flow, Shin Box to Lunge, Funtional Progression 2, Waiter Walk, Bear Pose DB Drag