Name: Playbook - Emily Breeze Ross Watson - AMRAP and EMOM
Uploaded: 2023-07-01T01:21:36.169Z
Duration: 25 min
Description: AMRAP and EMOM

15 min AMRAP - As Many Reps as Possible 

12 Plank jacks
12 Russian twist 
12 Squat punch

10 min EMOM - Every Minute on the Minute 

Odd Minute: 40 Jump rope, single or double unders 
Even Minute: 30 sec superman push ups

- Get in plank position 
- Hands should be directly under the shoulders, feet hip width apart 
- Like the motion of a jumping jack, jump your legs wide and then back together

Plank Jack

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- In the squat position, throw two punches  
- Stand up out of squat to full hip extension keeping your chest up

Squat Punch

- Amazing cardio piece 
- Single jumps, make it faster or slower depending on your pace and what your heart rate is telling you

Jump Rope

- One jump and two spins with the rope
- Flick in the wrist, a little bit faster

Double Unders

- Lay down on your stomach with your arms above your head and legs straight
- Put hands close together on the floor and feet together
- Tighten your core and pushing up off the ground so that your body comes up off the ground
- Only your hands and feet should be touching the floor
- Lower back down to starting position

Superman Push Up

AMRAP and EMOM

💪💪💪 another amazing workout. Secretly looking forward to the one minute rest after each round, lol.

Sukh

Kaitlyn

Paulina

3 Rounds

It’s a love/hate relationship with the burpees! 🥵

Heidi

Iliana

The time on these seems to be off-I’ve don’t the first two full body workouts and they don’t take me 45 min

donna

21-15-9 plus 4 Rounds

Callia

2 Rounds and Cash Out

Burpee’s at the end were killer! Great workout!

Jamie

Baby Fran burn. Waited one min between rounds! Went and got my level 1 this weekend so I’m still amped up from all that energy. Awesome workout!

Meleni

First time doing burpees in over 2 years. Whew!!!

Lindsey

DB and Burpees

My knees are probably not happy with me after this. Lol, but it was a great workout.

Martha

This was one of my favorite of yours! From the beginning, I did half step up and half box jumps bc it’s been since before pregnancy that I’ve done box jumps and needed to gain that confidence back.  Took me 27:54 with putting my workout partner (aka 5 month old) down for a nap in between.  I will be SORE tomorrow and love every second! 

Also, I did CrossFit for about 5 years until 2020 and then decided I needed a change anyway when the gym shut down.  I’ve been doing your workouts (off and on, but now WAY on) since and my 5’3” legs have never felt stronger, but also LEANER.  Thank you! 

👆🏻Long 🤷🏻‍♀️

Claire

40-30-20-10-20-30-40

Amanda

First workout of the new year. Sweating feeling great. Not a new me but a better me. Falling back in love with workouts and my self. Thank you for the continuous push in these workouts :)

Fight Gone Bad Style

Loved it. Quick 30 minutes while my husband watched the kids!!!

Sarah E

12-10-8-6-4-2 and Cash out

Descending Rounds

Joyce

Whew. Tough … marking this with a star to come back to as a way to test my progress.

Candice

OH squats and 100 reps

Great workout. Ran my best mile to date; and I hate running! 🙌🏾💪🏾

Great workout !! 

Shoulders burning, I couldn’t head out for a run so I substituted it for 5km (3.1 mile) on my spin bike.

AMRAP and EMOM

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