January 12-18, 2020
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
1A- 8reps ea
FORWARD LUNGE REACH AND OVERHEAD PRESS
Step forward into a lunge hinging from the hips and reaching your weights toward your front foot. upon return to standing, press weights overhead.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
2A- 8reps ea
1 LEG DEADLIFT
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
MOUNTAIN CLIMBER PUSH-UP
Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.
3A- 10reps ea
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
3B- 8reps ea
ALT SUITCASE CRUNCH
Alternate lifting right and left leg up with sit-ups.
4A- 8reps ea
SIDE BRIDGE ROW
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
Alternate feet together and feet split apart toward opposite directions.
5A- 3reps ea
BURPEE 1 LEG
Perform a burpee only using 1 leg, half the reps each side. To modify perform no push-up burpee with both legs
TOE TOUCH CRUNCH
With feet in air laying on your back, reach your hands toward your feet.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.