January 12-18, 2020
Sneaky AMRAP
AMRAP means as many rounds as possible. In this workout, you will perform the first superset as many rounds as possible in a 6 minute time period with the indicated reps of each exercise. When you complete the entire 6 minute set, you will then move onto set number 2 and perform a 5 minute set as many rounds as possible. Each set of the workout will be less time than the previous set, until you reach the last set of the workout that is only 1minute.
Descending AMRAP workout Workout
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6min
1A- 8reps ea
FORWARD LUNGE REACH AND OVERHEAD PRESS
TIPS:
Step forward into a lunge hinging from the hips and reaching your weights toward your front foot. upon return to standing, press weights overhead.
1B- 50reps
JUMP ROPE ALT FEET
TIPS:
If you can jump rope easily, try double unders…
5min
2A- 8reps ea
1 LEG DEADLIFT
TIPS:
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
2B- 10reps
MOUNTAIN CLIMBER PUSH-UP
TIPS:
Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.
4min
3A- 10reps ea
WIDE NARROW SQUAT JUMP
TIPS:
Alternate wide and narrow foot stance with squat jumps.
3B- 8reps ea
ALT SUITCASE CRUNCH
TIPS:
Alternate lifting right and left leg up with sit-ups.
3min
4A- 8reps ea
SIDE BRIDGE ROW
TIPS:
Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)
4B- 10reps ea
SQUARE DRILL CENTER SPLIT CORNERS
TIPS:
Alternate feet together and feet split apart toward opposite directions.
2min
5A- 3reps ea
BURPEE 1 LEG
TIPS:
Perform a burpee only using 1 leg, half the reps each side. To modify perform no push-up burpee with both legs
5B- 20reps
TOE TOUCH CRUNCH
TIPS:
With feet in air laying on your back, reach your hands toward your feet.
1min
6A- 1min
PLANK
TIPS:
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.