October 6-12, 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 AMRAP (x2) Workout
1A- Side lunge reach and overhead press (6ea)
1B- High plank fly (6ea)
1C- Jump rope (50)
2A- Squat and overhead press (10)
2B- 1/2 Turkish get-up (5ea)
2C- Jump rope alternating feet (50)
3A- Stagger jump squat (10ea)
3B- Plank to push-up (10ea)
3C- Bicycle crunch (10ea)
1A- 6reps ea
SIDE LUNGE REACH OVERHEAD PRESS
Lunge to the side and reach hands toward foot hinging from hips, return to top pressing weights overhead.
1B- 6reps ea
HIGH PLANK FLY
Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.
Just get after it…
SQUAT AND OVERHEAD PRESS
Squat and then press weights overhead when returning to standing.
2B- 5reps ea
1/2 TURKISH GET-UP
Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
3A- 10reps ea
STAGGERED JUMP SQUAT
Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.
3B- 10reps ea
PLANK TO PUSH-UP
Keep back flat and move from elbows to hands.
3C- 10reps ea
Rotate opposite shoulder and elbow toward opposite knee.