September 22-28, 2019
The Woopin’
This workout is all about building strength and aerobic capacity. Start the timer for five minutes to begin the workout. Perform as many rounds of exercise 1A and 1B as possible in 5-minutes. After completing set 1, move into set 2 and do the same. Five-minutes of as many rounds of the A and B exercise as you can complete. Each set in the workout alternates between strength drills and aerobic drills.
Shred & Tread 5min AMRAP Workout
1A- 1 arm snatch (6each)
1B- Drop step lunge and reach (6each)
2A- Jump rope (100)
2B- Side shuffle 3 step (5)
3A- Superman push-up (10)
3B- Sumo squat (15)
4A- Square drill center split corner (20)
4B- Burpee (8)
5A- Deadlift curl press (12)
5B- Plank to push-up (8each)
6A- Wide mountain climber (30each)
6B- Russian twist (20each)
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1A- 6reps ea
1 ARM SNATCH
TIPS:
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
1B- 6reps ea
DROP STEP LUNGE AND REACH
TIPS:
Opening your hips and stepping backward lunge down and reach toward foot.
2A- 100reps
JUMP ROPE
TIPS:
Just get after it…
2B- 5reps
SIDE SHUFFLE 3 STEPS
TIPS:
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
3A- 15reps
SUMO SQUAT
TIPS:
Spread your feet wide and squat up and down with feet tracking over your toes.
3B- 10reps
SUPERMAN PUSH-UP
TIPS:
Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.
4A- 20reps
SQUARE DRILL CENTER SPLIT CORNERS
TIPS:
Alternate feet together and feet split apart toward opposite directions.
4B- 8reps
BURPEE
TIPS:
To modify the burpee, perform without push-up at bottom or without the jump.
5A- 12reps
DEADLIFT CURL & PRESS
TIPS:
Keep back flat hinging from hips, curl and press weights overhead at top.
5B- 8reps ea
PLANK TO PUSH-UP
TIPS:
Keep back flat and move from elbows to hands.
6A- 30reps ea
WIDE MOUNTAIN CLIMBER
TIPS:
From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.
6B- 20reps ea
RUSSIAN TWIST
TIPS:
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.