Name: Playbook - Richard Sopinanukul - Condition / AMRAP
Uploaded: 2022-05-13T13:43:49.251Z
Duration: 60 min
Description: Condition / AMRAP

Will Bohne

Every now and again I think it’s in my head - that i’m over exaggerating and your workouts aren’t that hard and I can do them - and then you give me one like this that has no heavy weights or crazy exercise but still gets you a hell of a good workout. thanks

Michelle

Today we are doing some conditioning work with a short Amrap at the end.

Your warm-up is three rounds interval training followed by three super sets and then you’re 12 minute Amrap.

Choose your desire weight to complete the super sets. Your weight should not be too light or too heavy. Your weight should be just enough for you to complete the 11th or 12th rep.

Intervals 
30sec work / 10sec rest
- jump rope
- burpee
- push-ups
- mtn climbers
- lateral lunges

- Skip rope with rope passing under your feet once each jump

Jump Rope - Single Unders

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Bodyweight - Burpee

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Bodyweight - Push up

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Bodyweight - Mountain climbers

- Begin standing with your feet shoulder width apart
- Step one leg out to the side as you squat down to parallel
- Stand back up and step your leg back in to starting position
- Complete desired reps then repeat on the opposite side

Bodyweight-Lateral lunge

Warmup

4 Rounds 
12 Alt DB Snatch
12 Banded Tricep Pushdowns

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- Bring the dumbbell back to the floor, switch arms and repeat 
- Make sure both heads of the dumbbell touches the floor before picking it back up

Dumbbell SGL Arm Snatch

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the band down
- Spread band apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Banded-Tricep extension

Set 1

4 Rounds
12 Overhead Lunges
12 Push Press

- Begin with dumbells overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

Dumbbell overhead lunges (pair)

- Begin with dumbbells in each hand at shoulders height
- Dip torso by bending your knees then drive at the same time pressing dumbbells back up overhead
- Lower down to your shoulders, elbows forward of your body and repeat

Dumbbell push press - pair

Set 2

4 Rounds
20 Alt V-Ups
20 Crunches
20 Russian Twist

- Lift right leg up and touch your toe with your left hand.
- Repeat on the other side.
- Keep core tight.

Bodyweight - Alternating V-ups

- Rotate your torso as you bring your knee and opposite elbow together.
- Repeat on the opposite side

Bodyweight - Extended bicycle crunch

- 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

Bodyweight-Russian twists

Set 3

AMRAP 12
8 DB Goblet Squats
6 Hang DB Clean & Jerks
4 Burpee Over DB

RX: 50/35
RX+: 70/50

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Start with dumbbell in one hand in between legs
- Clean dumbbell to your shoulder
- Press the dumbbell up at the same time going into a semi squat
- Stand up with legs and arm fully extended to complete the rep

Dumbbell SGL Hang Clean + Jerk

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over object
- Jump or turn 180 degrees to face object in opposite direction and repeat movement

Condition / AMRAP

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