MONDAY SHIFT 07/20/2020
Street Parking Vault: SHIFT TRES
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
6 Hang Dumbbell Snatch (3 Per Side)
10 Dumbbell Hop/Skip Overs
Rest 3 Min
(Then Repeat)
5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpees
6 Hang Dumbbell Snatch (3 Per Side)
10 Dumbbell Hop/Skip Overs
Idea Weight for Men: 25-40# Dumbbell
Idea Weight for Women: 10-20# Dumbbell
Score: Combined total of completed rounds plus any additional reps
Goal: 4 rounds + each AMRAP and to try to match your first score the second time through.
For this workout you will go through the 3-6-10 as many times as you can in 5 minutes. You will rest 3 minutes and then repeat the 5 minutes again.
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!
For the DB Hang Power Snatches you will do all 3 on your right arm and then switch and fo 3 on your left arm. Start by bringing the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
For the Dumbbell/KB hop over you will stand next to the Dumbbell/KB and jump over it laterally. 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 question you can perform a low alternating step up.
DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.
JUMP/SKIP/HOP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.
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