July 14-20, 2019
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.
4min : 1min AMRAP
SQUAT AND OVERHEAD PRESS
Squat and then press weights overhead when returning to standing.
1B- 10reps ea
Lift opposite arm and leg off the ground and rotate dropping your hip toward the floor.
1C- 10reps ea
SIDE LUNGE AND REACH
Step sideways and lunge down reaching your weights toward your ankle.
2A- 10reps ea
Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.
2B- 5reps ea
KNEE TO ELBOW PUSH-UP
Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.
2C- 10reps ea
ALT SUITCASE CRUNCH
Alternate lifting right and left leg up with sit-ups.
Just get after it…
To modify the burpee, perform without push-up at bottom or without the jump.
3C- 10reps ea
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.