3

Feb

# 4 cycle AMRAP

Here’s what’s on tap!

Starting with Good Mornings. The 2121 is the tempo. 2 seconds down, hold for 1, 2 seconds up, hold for 1. Do that 10 reps. Keep the back night and flat. If you have weight, use it. If not, cross the arms over the chest.

We have a 3 minute AMRAP that you’ll be doing 4 times. Burpees/down-ups are small reps, so those should be quick and steady.

KB/DB swings – unbroken! If you have a barbell, feel free to do Hang Power Cleans with a weight you can do unbroken also.

Skipping – As unbroken as possible. If you’re getting tripped up too much, drop a level. If you don’t have a rope, do penguin jumps (jumping hip taps).

Rest 1 minute between rounds and try to get the same amount of reps each AMRAP. Enjoy!

Good Mornings (2121)

2-35# DB – 4 sets of 10 reps

WOD @ Brown

AMRAP in 3 mins

6 Burpees

12 RKBS

24 Double Unders

Reps-53-60-60-68=241

Thanks Kevin!

RKBS 50# KB

Messed up my reps. Forgot 1 complete round in all my calc. Math before 8am is not my specialty ðŸ˜›

95-102-102-110=409

Round one: 1 complete cycle + 6 burpees, 12 PC (35#) and 6 penguin taps

Rounds 2,3 and 4: 1 complete cycle + 6 burpees and 12 PC (35#)

Good mornings with 1x30lb – 4 x 10 reps

[email protected]

4 burpees

10 RKBS – 30lb DB

48 SU

#1: 2 rds + 4 burpees + 10 RKBS + 8 SU

#2: 2 rds + 4 burpees + 10 RKBS + 32 SU

#3: 2 rds + 4 burpees + 10 RKBS

#4: 2 rds + 4 burpees + 10 RKBS + 40 SU

Had trouble skipping on #3

Thanks for the workout Kevin!

Warmup & Mobility

Good Mornings (2121)

4 sets of 10 @ 20#

AMRAP 3 Minutes x 4R

1 Minute Rest Between Rds.

6 Burpees

12 RKBS @ 30#

48 Singles (hip tap)

2R, 6 Burpees, 2 RKBS

2R, 6 Burpees, 2 RKBS

2 R, 6 Burpees, 3 RKBS

2R, 6 Burpees, 1 RKBS

Fun!! Thanks Kevin.

What…you could squeeze out 2 more RKBS for that last round Jackie ðŸ™‚

Nice consistency!

Good Mornings

2121

4 sets x 10 reps

25# DB

AMRAP in 3 min x 4

6 Burpees

12 RKBS – 25# DB

24 doubles/ 48 singles

Rest 1 min between

1: 2 Rds + 2 burpees

2: 2 Rds + 6 KBS

3: 2 Rds + 2 KBS

4: 2 Rds+ 5 KBS

Attempted doubles each round but did mostly singles.

Good Mornings

2121

4 sets x 10 reps

25# DB

AMRAP in 3 min x 4

6 Burpees

12 RKBS â€“ 25# DB

24 Double Hip Taps (No ceiling height for my rope)

Rest 1 min between

1: 2 Rds + 4 burpees

2: 2 Rds + 1 burpee

3: 2 Rds + 2 burpees

4: 2 Rds + 3 burpees

Total Reps = 266

That was a good cardio burn

Good Mornings (2121)

20# DB â€“ 4 sets of 10 reps

WOD @ Brown

AMRAP in 3 mins

6 Burpees

12 [email protected]#KB

24 Double Unders

Round 1: 2 rounds + 12 RKBS

Round 2: 2 rounds + 12 Dus

Round 3: 2 rounds + 12 RKBS

Round 4: 2 rounds + 11 DUs

Total reps: 431

Good one!

Did Cindy today

20 minute amrap

5 Pullups

10 push ups

15 air squats

Completed 12 rounds (plus 7 reps )

Good morning x 10

45# bar all 4 sets

AMRAP in 3 mins

6 burpees

12 hang power cleans(75#)

24 penguin jumps (2taps)

1st round:

2r + 23 penguin jumps

2nd round:

3 rounds

3rd round:

3 rounds

4th round:

3r + 5 burpees

Cash out: 24 mins of Intervals on the treadmill!

Total reps 490

Good Mornings (2121) #25kb, 4x10reps

AMRAP 3min (4cycles)

6Burpees

12 RKBS #25

50 singles

R1: 2+5burpees

R2: 2+7RKBS

R3: 2+9RKBS

R4: 2+10RKBS

35 Minute Yoga Session

Decided to Ruck 6km today, the roads are slushie! Timing wasn’t the best, 57 [email protected] pounds on my back.

Rucked 3km – the next 2km – I ran a pole and walked a pole (in the country) I think the poles are stretched out more, and the last km I ran.

Very refreshing!

Good mornings 4 sets x10 (2121)

35# for all 4

AMRAP in 4 mins

6 burpees

12 HPC (45#) (unbroken)

48 singles (unbroken)

2 rounds + 3 HPC

2 rounds + 2 HPC

2 rounds + 2 HPC

2 rounds + 6 burpees

559 reps total (singles help ðŸ˜‚)

6rds

10 push press (#15’sDB)

15 Situps

10 push press

20 front Sq

Time-19.55

Good mornings x10 (2121)

45-65-85-105

WOD @ 53#

AMRAP in 3 mins

6 Burpees

12 RKBS

24 Double Unders

R1 – 126

R2 – 126

R3 – 123

R4 – 120

Total – 495

The weather was so nice took it as a run day

wod

6.06km

29:43

4 min 54 sec pace.

Probably one of my fastest runs…. who’d have thought only running a few times a year would improve ones times…

Today’s wod with a barbell @ 55#

1. 2 rounds + 1 burpee

2. 2 rounds + 1 burpee

3. 2 rounds

4. 1 round + 12 HPC

oof, we are a little out of shape.. we are going to drop the weight in our workouts for the next few days until our fitness comes back ðŸ™‚

Good mornings, all with 45# bar

AMRAP for 3 min x 4, Rest 1 min between

6 Burpees

12 HPC 75#

48 single unders

1. 1 round + 32 singles

2. 2 rounds + 1 burpee

3. 2 rounds

4. 1 round + 41 skips

506 reps, Awesome workout!!

Thanks Kevin!

4X AMRAP 3 min

6 Down-ups

12 RKBS @ 50#

24 Flutter Kicks (x2)

Rd1: 2 rds + 12 KBS

Rd2: 3 rds

Rd3: 3 rds + 2 Down-ups

Rd4: 3 rds + 5 Down-ups

WOD:

Good mornings – 20# DB

4 sets of 10 reps

4 x AMRAP in 3 mins

6 Burpees

10 RKBS – 20# DB

48 Singles

Rd1: 2 rds + 6 Burpees

Rd2: 2 rds + 6 Burpees/4 DB swings

Rd3: 2 rds + 6 Burpees/6 DB swings

Rd4: 2 rds + 6 Burpees/10 DB swings