AMRAP Fundamentals

Warm-up:

400 m Run/Row

30 Jumping Jacks

Leg Swings (Laterally & Front to Back)

Down Dog to Runner's Lunge & Twist

Resistance Band Chest/Shoulder Circles


Then complete one of the following options:

Option 1> 3 Months:

AMRAP in 20 minutes

5 Pullups @ Home

10 Pushups

15 Squats

Option 2 < 3 Months:

AMRAP in 15 minutes

5 Pullups @ Home

10 Pushups

15 Squats

Option 3 < 1 Month:

AMRAP in 10 minutes

5 Pullups @ Home

10 Pushups

15 Squats

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Post thoughts and number of rounds to comments



78 views3 comments

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

 Logo-2.jpg