Program A + SHIFT only today!

PROGRAM A

WARM UP

WORKOUT

18 Minute AMRAP
(As Many Rounds and Reps as Possible in 18 Minutes)

8 Push Ups
10 Kettlebell Overhead Swing
12 Air Squats

Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB

Extra Challenge
Men/Women: Increase Reps to 10-12-14

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 12-15 Rounds

Coaches Notes
You've got a fairly low number of reps for each movement per round so they should go pretty quick. Each round should take 1:10-1:30. Choose a variation on the push ups that you can easily do 8 reps. These are going to get very challenging as the workout progresses and we want you to be able to complete them in 1-2 sets the whole way. Break before you start to lose form.

Choose a weight on the kettlebell swings that you can go unbroken the whole way.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

Push Up/Push Up Taps

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.

KB Swing

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.