November 3-9, 2019
AMRAP means as many rounds as possible. In this workout, you will start with set 1 and perform as many rounds as possible in an 8 minute time period with the indicated reps of each exercise. When you complete the 8 minute time period, allow a minute or two to transition to the second set. You will then continue this pattern performing an 8 minute AMRAP on set 2 and then an 8 minute AMRAP on set 3.
8min AMRAP Workout
1A- 1 arm kettle swing (8ea)
1B- lunge stance curl press (8ea)
1C- suitcase crunch (20)
2A- side lunge and reach (8ea)
2B- mountain climber push-up (12)
2C- jump rope alt. feet (50)
3A- diagonal chop (8ea)
3B- stagger squat (8ea)
3C- side leg lift (8ea)
1A- 8reps ea
1 ARM KETTLE SWING
Use your hips to swing your your arm up to shoulder level with the weight.
1B- 8reps ea
LUNGE HOLD CURL PRESS
8 reps each, while holding a lunge stance, curl and press your weights overhead.
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.
2A- 8reps ea
SIDE LUNGE AND REACH
Step sideways and lunge down reaching your weights toward your ankle.
MOUNTAIN CLIMBER PUSH-UP
Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
3A- 8reps ea
Rotate hips and torso lowering into a squat position. Stand back up rotating hips and torso as you lift your weight over shoulder. Perform equal amounts right and left.
3B- 8reps ea
Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.
3C- 8reps ea
SIDE LEG LIFT
Lay on your side and lift your leg in the air.