Name: Playbook - Richie Van Houten - W1/D6 Fullbody AMRAP
Uploaded: 2021-02-18T22:14:24.139Z
Duration: 45 min
Description: W1/D6 Fullbody AMRAP

Another awesome workout ! Any diet tips you can pass on would be greatly appreciated!

Richard Mazzei

Jarbem

Sebastian

Its Saturday, my favorite works out of the week!

I prefer to workout in the am so Im done for the day and can rest and recover the rest of the weekend.

TODAYS AMRAP DAY!
As Many Rounds As Possible in 6 min window
Perform as many rounds in that time as you can do, with NO REST!

Jumping jacks or jump rope

-In Boxing Stance
-Extend your punches
-Dig feet into ground
-Rotate Hips

Shadow Boxing

- On your back, bring your knees to 45 degree angle. Hand straight up above the chest
- Lower down one leg while lowering down opposite are. 
- drive your lower back into the mat the whole time 
- Return to start position and do opposite side. 
- Repeat

Deadbug

Beast Sit Through to Bridge

Glute Bridge March AT

Alternating Step up Rotations AH

Warm Up

DB Squats

DB Cleans

DB Push Press

Burpees AH

AMRAP 1

Squat Holds

Push Ups

Tap back knee to floor
8 each leg
16 total

Jumping Switch Lunges

AMRAP 2

Reverse lunge
Bicep curl when you return to stand 
6 each leg
12 curls

DB reverse Lunge Curl

-Standing Tall holding Heavy Single DB or 2DBs at your chest
-Squat low 
-Pause for a second
-Then Drive up to stand, pushing your knees out while standing

DB Goblet Squats

V Sit Up - Right arm to Left Leg

V Sit up - Left Arm to Right Leg

AMRAP 3

Single DB sit ups

Between leg Claps

Crunch tight together
Shoulders off the mat
Focus on driving lower back down. 

Now holding this position
Extend your arms over head and your legs straight 

Hold 40 seconds

Hollow Body Hold AH

Core Finisher

W1/D6 Fullbody AMRAP

Elena

So fantastic. Definitely made me realize I'm out of shape 😂 but I'm going to keep doing it til I complete everything as designated.

Jordyn

W1/D1 Lowerbody

Just what i was looking for and what i needed!!

Tami

EMays

W1/D2 Upperbody

35 min😤 Perfect to start the week! Congratulations to your team for Saturday's fight, you're unstoppable💪🏽💪🏽💪🏽 Hugs from Chile!!!

W1/D6 Fullbody AMRAP

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