July 12 – July 19, 2020
Day and Night
This workout is all about building strength and aerobic capacity. Start the timer for five minutes to begin the workout. Perform as many rounds of exercise 1A and 1B as possible in 5-minutes. After completing set 1, move into set 2 and do the same. Five-minutes of as many rounds of the A and B exercise as you can complete. Each set in the workout alternates between strength drills and aerobic drills.
Shred & Tread 5min AMRAP Workout
1A- 1 arm snatch (6each)
1B- Drop step lunge and reach (6each)
2A- Jump rope (100)
2B- Side shuffle 3 step (5)
3A- Superman push-up (10)
3B- Sumo squat (15)
4A- Square drill center split corner (20)
4B- Burpee (8)
5A- Deadlift curl press (12)
5B- Plank to push-up (8each)
6A- Wide mountain climber (30each)
6B- Russian twist (20each)
1A- 6reps ea
1 ARM SNATCH
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
1B- 6reps ea
DROP STEP LUNGE AND REACH
Opening your hips and stepping backward lunge down and reach toward foot.
Just get after it…
SIDE SHUFFLE 3 STEPS
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
Spread your feet wide and squat up and down with feet tracking over your toes.
Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.
SQUARE DRILL CENTER SPLIT CORNERS
Alternate feet together and feet split apart toward opposite directions.
To modify the burpee, perform without push-up at bottom or without the jump.
DEADLIFT CURL & PRESS
Keep back flat hinging from hips, curl and press weights overhead at top.
5B- 8reps ea
PLANK TO PUSH-UP
Keep back flat and move from elbows to hands.
6A- 30reps ea
WIDE MOUNTAIN CLIMBER
From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.
6B- 20reps ea
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.