Style Sampler

Layout Style

Patterns for Boxed Mode

Backgrounds for Boxed Mode

Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. Moncton, NB E1E 4C6

AMCAP

AMRAP in 20 min
5 rounds
50 Double Unders
35 RKBS (50/35#)
20 AbMat Situps

In remaining time,
AMCAP on Rower/Bike

Meven is back

Related Posts

24 Responses to “AMCAP”

  1. Mobility and Warm-up

    WOD

    AMRAP in 20 min
    5 rounds
    50 Single Unders
    20 Goblet Squats RKBS (25#)
    15 AbMat Sit-ups

    Total Reps: 425
    **completed in 11:32 mins

    In remaining time,
    AMCAP on Bike

    Total Cals – 51.2 in 8:56 mins

    Awesome Workout!!!

    Thanks Ingrid!!

  2. WOd @ Brown

    AMRAP in 20 min
    5 rounds
    50 Double Unders
    35 RKBS (50#)
    20 AbMat Situps
    Done at 12:02

    In remaining time,
    AMCAP on Rower
    115 Cal

    Merci Ingrid!

  3. Warmup & Mobility

    WOD
    5R
    20 DUs
    35 RKBS @ 35
    20 Abmat Sit-ups

    12:57

    Then, AMCAP with remaining time (rower)
    71 Cals (rolled to 72 in the last pull, which was after the cap).

    In hindsight could have split the difference in levels to 30 DUs, but it was still a workout with no rest just the same. Rowing vs skipping…one just as gassy as the other!!

    Fun week Kevin. Love the programming!

  4. WOD – 20 Min
    5 rounds
    20 Double Unders (did 2SU + 1DU x 15)
    35 RKBS 35#
    20 AbMat Situps
    13:36

    In remaining time – AMCAP on Rower
    80 Cal

    Thanks Ingrid for setting up the rower for me, I wouldn’t have reached the 80 cal mark!

  5. Warmup & Mobility

    WOD
    5 Rounds
    50 Single Unders (Orange)
    35 RKBS @ 20lb ()range)
    12 Abmat Sit-ups (Yellow)

    17:31

    Situps are the bane of my workouts, but I got all of them done I have to be happy with that.

    20 Calories on the rower.

  6. AMRAP in 20 min
    5 rounds
    50 Single Unders
    35 RKBS (30#)
    20 AbMat Situps butterfly
    >> 12:37

    In remaining time,
    AMCAP on Rower: 65 cal in 6:40

    Fun one!! Thanks Julia.

  7. Brown:
    13:44
    73 cal

    Thanks Kevin!

  8. AMRAP in 20 min
    5 rounds
    20 DUs
    35 RKBS (35lbs)
    20 AbMat Situps
    >> 15:58

    In remaining time,
    AMCAP Bike: 37.5 cal in 4:00mins

    First WOD done with DUs all the way through, I did 3 singles 1 DU, it took everything out of me but I did it 😊

  9. AMRAP in 20 min
    5 rounds
    20 DUs
    35 RKBS (35lbs)
    20 AbMat Situps
    >> 15:58

    In remaining time,
    AMCAP Bike: 37.5 cal in 4:00mins

    First WOD done with DUs all the way through, I did 3 singles 1 DU, it took everything out of me but I did it 😊

  10. AMRAP in 20 min
    5 rounds
    50 singles
    35 RKBS (50/35#)
    15 abmat sit-ups

    11:45

    In remaining time,
    AMCAP on Rower/Bike

    106 calories

    Thanks Kevin

  11. AMRAP in 20 min
    5 rounds
    50 Double Unders
    35 RKBS (50/35#)
    20 AbMat Situps
    Time: 14:58

    First set of DU’s unbroken and a PR with a 2 min round. Round 4-5 a lot of trip ups which affected my WOD time significantly.

    In remaining time,
    AMCAP on Rower/Bike
    Cals: 52.4

    Some good some bad…

  12. 5 rounds
    35 Double Unders
    35 KB swings 35#
    20 Abmat Situps
    16:45

    then 30 cal row with the remaining time.

  13. Modified (in the worst way) WOD

    AMRAP in 20 min
    5 rounds
    – 12 Cal Assault Bike
    – 35 RKBS @ 50# (35, then 20/15 for rounds 2-5)
    – 20 AbMat Situps

    TIME: 11:53

    In remaining time,
    AMCAP on Rower: 67 cal… legs just lost their “push”

  14. AMRAP in 20 min
    5 rounds
    50 Single Unders
    35 RKBS (30#)
    15 AbMat Situps

    Finished in 10:38 – then 65 CAL on bike in 9:22.
    Should have been more – – shoulders were toast.

    Thanks Julia!

  15. AMRAP in 20 min
    5 rounds
    50 Double Unders (weren’t my jam today)
    35 RKBS (35#) (forearm killer)
    20 AbMat Situps

    In remaining time,
    AMCAP on Rower = 75cal
    (Note to future self, turn on rower during situps)

  16. AMRAP in 20 min
    5 rounds
    50 Double Unders
    35 RKBS (50/35#)
    20 AbMat Situps

    Double unders all unbroken…
    11:00 on the dot

    I dont have a rower or a bike..so i just did the AMRAP..so i did more skipping ( got a DU PR of 67)…then worked on some cleans 🙂
    Have a great day everyone

  17. WOD
    5 Rds
    50 d.u. all unbroken
    35 rkbs 50# unbroken
    20 situps.
    Done at 11:45

    136 cal row.
    Disclaimer. Rowed hard last night. Legs were still feeling it today. Great WOD. Would do again.

  18. WOd @ blue

    AMRAP in 20 min
    5 rounds
    50 single Unders
    35 RKBS (35#)
    20 AbMat Situps
    Done at 12:45

    In remaining time,
    AMCAP on Rower
    88 Cal

  19. AMRAP in 20 min
    5 rounds
    20 Double Unders
    35 RKBS (30#)
    20 AbMat Situps
    13:15

    In remaining time,
    AMCAP on Rower
    78 cals

    Thanks Amanda! Double unders were not unbroken but manageable.

  20. Wod @ Brown level, all unbroken except one round. Was getting a twinge in my right arm.!?!?

    Finished the first part @ 12:26

    Biked 78 calories

    Tough, but fun(ish)

    Thanks Amanda!!

Submit a comment

Leave a Reply