Friday Workout: AMRAP, Core Work

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WOD

Level 1

AMRAP 15:

  • Jump rope Single x 50
  • Push-up Hands Elevated x 25
  • Lunge x 20 (10/side)
  • V-Up x 15
  • Run x 250m

Level 2

AMRAP 20:

  • Double Under x 30
  • Push-up x 25
  • Sandbag Front Rack Lunge x 20 (10/side)
  • Toe to Bar x 15
  • Sandbag Run x 250m

Core Work

Alternating Tabata (8 round of each movement – 20 seconds on, 10 seconds off):

  • Hollow Rock
  • Supermans

*Consider subbing “dead bugs” for hollow rocks, or plank hold

ANNOUNCEMENTS

  • August 28 – Yoga at the gym! RSVP Here
  • September 10 – Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 17 – UPLIFT starts!  For info on how to register, look HERE. 5 Spots left currently!

6 Comments on “Friday Workout: AMRAP, Core Work

  1. 3+49 (first rnd no weight for lunges, then did 35# overhead lunges, subbed t2b for sit up, then 30s plank hold. 300m row instead of run). Hip is still weird)

  2. 3 + 72 (push ups to 20″ box, front rack lunges w/ 35# bar, hanging knee raises, 250m row)

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