You’ve Got The Power!
AMRAP means as many rounds as possible. In this workout, start with the first superset and perform as many rounds as possible with the indicated reps in a 4minute time period. After completing the 4 minute set, allow 1 minute rest and then repeat the same set for a second round of 4 minutes. Try to complete more rounds in your second 4minute set than your first. After completing 2 rounds of 4minutes on the first set, move onto set number 2 and complete the same pattern.
AMRAP Workout (4Min : 1Min)
1A- 8reps ea
SPLIT SQUAT JUMP
8 reps each, from a lunge position jump in the air repeatedly.
1B- 8reps ea
POWER SKIP IN PLACE
Skip high and powerful.
Perform a push-up pressing upward quickly, catching some air under the hands.
2A- 6reps ea
1 ARM SNATCH
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
2B- 8reps ea
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.
2C – 10 reps ea
Curl your arms up and rotate your hips right and left
MOUNTAIN CLIMBER PUSH-UP
Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.
3B- 10reps ea
SQUARE DRILL – ALTERNATING CLOCK JUMPS
Alternating jumping in a clockwise and then counterclockwise direction around a square taped on the ground.
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.