WEDNESDAY SHIFT 06/10/2020
10 Min AMRAP
(As Many Rounds and Reps as Possible)
10 Jump or Skip Overs (facing)
10 Overhead Press
Idea weight for Men: Single 25-40# DB/KB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# DB/KB - or - pair of lighter dumbbells
You can jump or skip over a simple crack on the ground or chalk line - or go higher like your laundry basket!!
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7 Rounds +
For this workout, you'll perform 10 facing jump or skip overs and 10 overhead presses for 10 minutes!
For the jump over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
If jumping or skipping is out of the questions you can sub with KB/DB deadlifts!
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 its completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.
If you don't have a KB or DB to press, you can swap out the press for push ups or elevated push ups!
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
JERK/PRESS - Focus on proper alignment of your pelvis and keeping a neutral spine. If you find yourself over extending in your back or coning in your belly sub less weight, dumbbells instead of the barbell, Strict Press, Seated Strict Press, or even Front Raises.