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

70 views0 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets