February 9-15, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

The Magic 8

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- Jump rope alt feet (100)

1B- 1 arm snatch (5ea)

1C- Drop step lunge and overhead press (5ea)

2A- Split squat jump (10ea)

2B- T roll push up (6ea)

2C- Square drill crossover step (20)

3A- Burpee broad jump (5)

3B- Square drill Icky shuffle (20)

3C- Plank leg lifts (10ea)

For the best video experience, view your workouts in a Google Chrome Web browser. Don’t have Chrome? You can download it here.

1A-100

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

1B-5ea

1 ARM SNATCH

TIPS:

Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.

1C-5ea

DROP STEP LUNGE REACH AND OVERHEAD PRESS

TIPS:

Perform a drop step opening up the hips and lunge on the back leg. Reach down toward foot and then press overhead upon standing.

2A-10ea

SPLIT SQUAT JUMP

TIPS:

8 reps each, from a lunge position jump in the air repeatedly.

2B-6ea

T-ROLL PUSH-UP

TIPS:

Perform a push-up and rotate and reach one arm toward ceiling at top.

2C-30

SQUARE DRILL – CROSSOVER STEP

TIPS:

Perform a crossover step into the square and then proceed to move both feet outside the square.

3A-5

BURPEE BROAD JUMP

TIPS:

Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.

3B-10

SQUARE DRILL ICKY SHUFFLE

TIPS:

Move side to side stepping 2 feet inside the square and 1 foot outside the square.

3C-10ea

PLANK LEG LIFTS

TIPS:

Hold your body straight as a board while alternating leg lifts right and left.