Friday, April 18, 2019
THIS WEEK’S PROTOCOL
Focus will be on working as quickly and efficiently as you can with good form for a 30 minute AMRAP (as many rounds as possible in 30 minutes).
Try to take minimal rest until the AMRAP is over.
You have 30 minutes to perform as many rounds as possible of 20 reps per move - reps go down by 2 ea round.
AMRAP 30 minutes: 20 reps each - go down by 2 ea round
Side shuffles ea.
Engaged Mtn Climb + Pushup
Side Shuffles (ea)
Stay in an athletic stance, hips dropped slightly.
Shuffle side to side (2-3 steps per side) as quickly as possible. Each 2-3 steps to one side count as 1 rep. You’re doing 20 each direction.
Regression: Stay low and step it out slowly.
Challenge: Add a band around ankles, add a squat at the end of each side shuffle and/or hold a DB at your chest.
2. Deadbugs (ea)
Consciously press low back down into the mat. If you don’t do this, this move will feel easy and you’ll end up hurting your back.
Low back should stay in contact with the ground the entire time.
Reach arms up in line with your shoulders, knees start stacked over hips.
Move slowly, alternating sides.
3. Engaged Mtn Climb + Pushup
Keep wrists stacked under shoulders.
Pull shoulders down away from ears.
Using your abdominal muscles, pull one knee at a time into your chest, keeping hips down in line with your shoulders.
For the pushup, elbows come back at a 45 degree angle.
Regression: Hands on a bench/chair, and/or drop to knees for pushup.
Challenge: Decline mountain climbers and pushup
4. DB Thrusters
See if you can use heavy DB’s for at least the first few rounds.
DB’s never go lower than shoulder height.
Use your hips (glutes) to propel you up out of that squat and explosively press the weights up. Your butt should be working a lot more than your shoulders should be.
Regression: Lighter DB’s, no pressing over head if you have shoulder issue (could just do power squats).