Zoom Program - Week of 4.20.20

Updated: Apr 20

We are almost there guys!

In light of the recent announcements regarding re-opening non-essential businesses, many have reached out to me regarding AMP’s plan to resume normal operating hours. I would love to give you guys a firm reopening date, but as of now, I do not have any concrete answers. There have been several proposals submitted at the state level, and as soon as there is news, I will pass it along.

Thank you guys for being patient during this time and continuing to participate in our daily workouts posted on YouTube >>HERE<< and our Zoom classes throughout the week.

Zoom Class Times:

8:30 a.m. / 4:30 & 5:30 p.m.


Monday

Warm-Up

4 Sets:

30 Seconds Single Unders

30 Seconds Slow Air Squats

30 Seconds Push-up to Down Dog Video

30 Seconds Rest


Seventy Two

**AMP members using barbell: 95/65

AMRAP 15:

1 Front Squat

1 Shoulder to Overhead

30 Double Unders

2 Front Squat

2 Shoulder to Overhead

30 Double Unders

3 Front Squat

3 Shoulder to Overhead

30 Double Unders

...

Continue to Add (1) Rep to Movements Per Round

Tuesday

Warm Up

Easy Jog:

4:00

3 Rounds:

30 Seconds Knuckle Drags Video

30 Second Hollow Hold Video

30 Second Active Samson Video


Oxygen

3 Rounds:

25 Upright Row

2:00 Run

50 Sit-ups

4:00 Run

Wednesday

Warm- Up


1 Minute Spidermans

40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)

1 Minute Frog Hops

40 Seconds Russian Swings (20 Seconds Each Side)

1 Minute Mountain Climbers

40 Seconds Push Ups

Grip and Rip

[On the 0:00]

For Time:

21 Burpees

1 Round of "Dumbbell DT"

18 Burpees

1 Round of "Dumbbell DT"

15 Burpees

1 Round of "Dumbbell DT"

12 Burpees

1 Round of "Dumbbell DT"

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of "Dumbbell DT"

18 Air Squats Hops Over Dumbbell

1 Round of "Dumbbell DT"

15 Air Squats Hops Over Dumbbell

1 Round of "Dumbbell DT"

12 Air Squats Hops Over Dumbbell

1 Round of "Dumbbell DT"

"Dumbbell DT" is to be completed with 2 Dumbbells and goes as follows:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Thursday

Warm- Up

5 Rounds:

5 Russian Baby Makers Video

1 Minute Jog

15 Kettlebell Swings

Surprise WOD!

Friday

Warm- Up


3 Rounds

1 Minute Hollow Hold Video

1 Minute Wall Sit

1 Minute Front Plank

AMRAP 20:

9 Incline Push-ups

15 Rows

21 Air Squats

Saturday

Burpees, Power Snatches & Lunges today ;)

Sunday

For QUALITY!

5 Sets:

8 Seated Press

12 Pausing Glute Bridges

16 Weighted Sit-ups

20 Single Leg Deadlifts (10 Each Leg)

Rest 1 Minute Between Rounds

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