THURSDAY SHIFT 07/09/2020
6 Min AMRAP
(As Many Rounds and Reps as Possible in 6 Min)
20 Single Unders / Taps
8 Goblet Squats
After 6 Min AMRAP - Rest 2 Min
Then
6 Min AMRAP
(As Many Rounds and Reps as Possible in 6 Min)
20 Single Unders / Taps
8 Overhead Press
Suggested Men's Weight: Single 25-50# DB/KB - or - pair of lighter dumbbells
Suggested Women's Weight: Single 12-30# DB/KB -or- pair of lighter dumbbells
Score: Total Number of Completed Rounds + Additional Reps from BOTH AMRAPS combined!
Goal: 10 Rounds +
For this workout, you'll do 20 single unders / taps then 8 goblet squats for 6 minutes. Once those first 6 minutes are up, rest for 2 minutes. Then you'll work for another 6 minutes, this time doing 20 single unders/ taps and 8 overhead presses!
Note: you don't have to use the same weight for the squats and presses!
For the single unders / taps 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 Goblet Squat you will hold the weight at the chest/shoulders. 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!
You can turn these into DB squats by holding two DBs at your shoulders!
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 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.
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
DB/GOBLET SQUATS - 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.