Name: Playbook - Sam Sweeney - W4/D5 AMRAP Endurance
Uploaded: 2023-06-03T13:16:10.466Z
Duration: 40 min
Description: W4/D5 AMRAP Endurance

6R 40 min. Got a little bored at min 30 though

Megan

yangBAE

Week 4: Day 5: AMRAP Endurance 
Instruction: This workout is organized in an AMRAP format. The giant set of movements below is given a time cap. You will complete as many rounds as possible of the giant set below, within the timeframe given. Reps are written below next to each movement. Rest minimally throughout the AMRAP. Pace yourself.

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Hold position and alternately row one arm back

Superman alternating Lat Row

- From an L-sit position, glutes lifted but heels in the ground
- Lift and lower one leg
- Repeating back and forth for time or reps

L-sit Leg Raises

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest and hips to the floor
- Extend your arms and lift the chest up
- Reverse the movement back up to a pike

Chaturanga Push Ups

- Balanced on one leg with knees bent slightly 
- Sit and drive the opposite leg back
- Bring the leg forward toward your chest 
- Repeating for time or reps
- Complete time or reps then repeat on the opposite side

Skater Squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Lift back up engaging your glutes
- Repeating the sequence on the opposite side

Single Leg alternating Bodyweight RDL

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lift one hand and touch the opposite shoulder
- Repeating the sequence back and forth for time or reps

Pike Hold Shoulder Taps

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Reaching from side to side focusing on your obliques

Hollow Hold Oblique Twists

AMRAP

W4/D5 AMRAP Endurance

Xenia

Lorena

Great workout with my 14yr old daughter 😅😅

Heather

W1/D1 Bodyweight Bootcamp

Serena

Ok this was fire 🔥 I didn’t know what to do for full body HITT today. I came across this one… Sooo goood, thank you Sam!!!💪

Pascale

Only did half for my add on for hiit/ cardio did leg day in get strong at home week 2 🥵

Lauren

W1/D3 Heavy HIIT

30 minutes I didn't push too crazy outside at baseball practice so I did 5 rounds.... I'm proud because I was going to rest today 😝

Sovi

Sarah

W1/D5 AMRAP Endurance

20 min elliptical; 20 min 10% incline walk … I get bored easy with indoor steady state cardio

Zachariah Burdick

Krystal

W1/D6 Optional Steady State Cardio

Caroline

Kiki

W1/D7 Gut Check Challenge

Kept on progressing in the rounds throughout the sets!

Kate

W2/D1 Bodyweight Bootcamp

Ran out of time! 😭 finished 4 of the 6 tri sets in 45. Needed 28 more min at least

Brutal, it was 10x worse. Did the running back to back 😪

Chimena

W2/D3 Heavy HIIT

6 rounds within 47 minutes! And i am drenched!

W2/D5 AMRAP Endurance

So I did 30 minutes because tomorrow is going to be a killer day

Krystal Gomez

20 min stair stepper, 20 min infrared sauna.

W2/D6 Optional Steady State Cardio

45 mins completed 21 reps of reverse bp and 21 reps of pike press. Dead

I did pull ups and lunges. Made it all the way down to 15 for both. Pull ups were killing me.

W4/D5 AMRAP Endurance

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