top of page
Search
  • Writer's pictureJohn Fadel

Saturday AMRAPS

Goal is to keep a steady pace.

Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rounds and intervals. Try not to drop the DB's.

Everyone in there own spots and get all equipment ready for all rounds prior to start. Depending on class size start at Different AMRAPS.


10 min amrap:

20/15 cal row

8 front squats

10 DB back flys 35/20


Rest 3min


10 min amrap:

20/15 cal bike

10 single DB tricep OH extensions 50/35

10 OH BB Lunges option front rack 5 each side


rest 3 min


10 min amrap:

8 burpees over BB

8 Alt DB hang clean and press

Box single leg step downs 50/35

72 views0 comments

Recent Posts

See All

Friday PVF: Circuit 5am & option 9:15am

Workout Back Squat Build to Heavy Single Every 2min x 6 sets Circuit: 40:20 2 people per station 2 sets 2 laps 2 Slam balls to sprint 50ft Incline DB bench press 50/25 Bulgarian split squats DB Arnol

Thursday PVF: EMOM STRENGTH CIRCUIT

Hang Power cleans Build to Heavy Set of 5 every 2min x 5 sets EMOM-every minute on the minute You have one minute to complete each rep or cal count. The top of each minute starts your next movement. 2

Comments


bottom of page