Build-the-Base

AMRAP 1
AMRAP 12 mins:
20/17 Row Calories
5 Pull-ups
10 Push-ups
15 Air Squats

Immediately into the next AMRAP…

AMRAP 2
AMRAP 12 mins:
20/17 Bike Calories
5 Ring Muscle-ups
14 Alternating Front Rack Lunge + Step-ups, 75/55 lbs

Immediately into the next AMRAP…

AMRAP 3
AMRAP 12 mins:
20/17 Bike or Row Calories or 200m Run
15 Kettlebell Swings, 35/26 lbs
10 No Push-up Burpees

We are changing things up a bit this week with our build the base workout and we have some back to back AMRAP’s that will offer a variety of different movements. Even with the variety of movements, the goal will be to hold a sustained effort throughout. The loading in this workout should be considered light to give you the ability to stay moving. The muscle-up will be the higher skill movement and athletes should choose a variation that challenges them but also keeps you transitioning from one movement to the next. The alternating front rack lunge + step up has you holding the weight in the front rack position, lunging backward in place and then stepping up onto a box. The box height should reflect your hip being just below your knee.

Stretch
Pec Stretch, 60-90 secs/side
Couch Stretch, 2 mins/side
Banded Lat Stretch, 60 secs/side
Adductor Stretch, 90 secs