Name: Playbook - Jeremy Scott - Wednesday AMRAP 4/24
Uploaded: 2024-04-30T15:52:28.081Z
Duration: 40 min
Description: Wednesday AMRAP 4/24

Killer. Used 25 DBs for everything except racks where I used 35 DBs
6 rounds

Greg Parks

W2 Day 4: Lower Body 
40 Minutes AMRAP (As many rounds as possible resting as needed between sets and reps) 

1. DB Rack Squat 
2. DB Walking Lunges 
3. DB Lateral Lunges 
4. DB Step Ups

40 Minutes AMRAP (As many rounds as possible resting as needed between sets and reps) 

1. DB Rack Squat x 12
2. DB Walking Lunges x 12 per leg 
3. DB Lateral Lunges x 10 per leg 
4. DB Step Ups x 10 per leg

- Begin by holding dumbbells in front rack position, feet roughly shoulder width apart
- Engage your core and keep your back straight
- Hinge at the hips, bend your knees and lower your glutes towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes to drive up to the starting position

DB Rack Squats

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

12 reps per leg

DB Walking Lunges

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight, feet roughly shoulder width apart
- Engage your core and keep your back straight
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side
- Working back and forth for time or reps

10 reps per leg

DB Goblet Lateral Lunges

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

10 reps per leg

DB Single Leg Step-ups

40 min AMRAP

Wednesday AMRAP 4/24

Whew- 19 min, with modified wide grip pushups, 18lb kb halo, 10lb each hand curl press, combo 10 and 18lb each hand rows. Unbroken burpees and predator jacks.

Amanda

Todd

Happy Sunday. 
Glad that is over. 
25 lb DBs 
35:40

4/28 Sunday Advanced MetCon 25 Burpee Buy In

Certainly a different style of work out. Nice change of pace.

Kimm

Monday 4/29

Glutes were activated! Got rid of resistance bands for upper 2nd round and kept it more cardio.😃

Sarah Miron

Tuesday 4/30 Boxing

And i am exhausted 

80lb floor press….was a mistake.  Had to drop that weight down after round 2

Wednesday AMRAP 4/24

Community

More workouts from Jeremy Scott