Warm up / Preparation:
- Run 400m then skip 1 minute
- A-skip and C-skip x 10
- leg swings in 2 planes both legs
- grapevine in 2 directions
- shoulder ROM and stretch
- Triplet: 5 burpees – 10 KB swings – 15 jumping jacks
Strength component: deadlift
- Warm up set of 10-12 reps at a manageable resistance
- 3 sets: 8 – 6 – 8. This is a mini-pyramid so vary your resistance accordingly (the middle of the 3 sets should be the heaviest)
- After each set: 8 lunges with bar OH + 10 push ups
Workout:
**Make sure you have a spotter for the push press!
AMRAP 12
- 10 push press (95 / 55 maxes)
- 8 KB swings (try to use the same KB throughout)
- 4 box jumps
When you complete the 12 minutes, be sure to stretch a bit then move on to core strength…
Core strength:
- 5 ab complex (demo provided) – plank 1 min
So far, my nutrition challenge has been going great! I’ve been exceeding my goal of 2L of water pretty much every day.
I like AMRAP because I feel like it pushes you to fit in as many rounds as possible before the time limit while other styles do not have that same motivation effect on you.
Brett's Fitness Blog 