December 15-21, 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 : 1min rest) x2 Workout
1A- Crossover lunge (10ea)
1B- DB push-up row (5ea)
1C- Wide skip in place (10ea)
2A- DB 1 arm snatch (5ea)
2B- Under leg side lunge (10ea)
2C- Side plank knee to elbow (10ea)
3A- 2 arm 1 leg row (10ea)
3B- leg lift push-up (5ea)
3C- V-ups (10)
1A- 10reps ea
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
1B- 5reps ea
DB PUSH-UP ROW
Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.
1C- 10reps ea
WIDE SKIP IN PLACE
Skip with wide feet.
2A- 5reps 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- 10reps ea
UNDER LEG SIDE LUNGE
Lunge to the side and pass the weight under the lead leg.
2C- 10reps ea
SIDE PLANK KNEE TO ELBOW
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.
3A- 10reps ea
2 ARM 1 LEG ROW
Stand on one leg and hinge from the hips. Keep back flat and row arms up and down.
3B- 5reps ea
LEG LIFT PUSH-UP
Lift a leg off the ground as you go downward in a push-up.
Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.