Name: Playbook - Sam Sweeney - W5/D5 AMRAP Endurance
Uploaded: 2023-06-03T13:16:10.509Z
Duration: 50 min
Description: W5/D5 AMRAP Endurance

Serena

3rds2activatethe whole day💛#mymonday🐝🥰❤️‍🔥

yangBAE

Krystal

Week 5: 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.

Timecap: 40-50 minutes 

1. Superman Alternating Lat Row 12 reps (each side)
2. L Sit Leg Raise 12 reps (each leg)
3. Chaturanga Push Up 12 reps
4. Skater Squats 12 reps (each leg)
5. 180 Burpee 12 reps
6. Alternating Single Leg RDL 12 reps (each leg) 
7. Pike Hold Shoulder Taps 12 reps (each side)
8. Hollow Hold Oblique Twist 12 reps (each side)

- 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 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 turning your body 180 degrees

180 Burpee

- 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

W5/D5 AMRAP Endurance

Xenia

Lorena

Great workout with my 14yr old daughter 😅😅

Heather

W1/D1 Bodyweight Bootcamp

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

Megan

Zachariah Burdick

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.

W2/D7 Gut Check Challenge

Yira

So good!! Love this way to start my Monday!

Lindsay

W3/D1 Bodyweight Bootcamp

Don’t give up! Push through the pain took me over a hour & 20 minutes but I did it 👏🏼

You are amazing for being able to complete 2 rounds! I feel like puking after 1!! Great workout!! Maybe one day I can do both rounds!!

W3/D3 Heavy HIIT

Good body weight Amrap. Thank you 🙏🏼

Simple and effective for a weekend where I don’t have weights!

Sarah Guzak

W3/D5 AMRAP Endurance

W3/D6 Optional Steady State Cardio

Knee pain modification- reverse lunges; added weight to the Russian twist. 
45 min- 22 rounds. 

I was moving slow. This could have been finished in 45 min or less

W3/D7 Gut Check Challenge

This was so good! Very challenging but such a great workout!

Carmen B

Gabrielle

This is probably my favorite workout so far. I made modifications for lack of room to do 9m of work but still kicked my ass without feeling like death, 🤣

W4/D1 Bodyweight Bootcamp

Idk how people finish this. I did the first round with 30s per each exercise and 1 min cardio and still took me 35 min

W4/D3 Heavy HIIT

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

W4/D5 AMRAP Endurance

W4/D6 Optional Steady State Cardio

48.5 min ! 🥵 Whew. Sit ups became the enemy around round 20 haha

Had to modify some rounds because I get tried of doing the same two moves lol

I had to modify bc my knee could never. So I went from sprawls on the bosu to sprawls on the floor as the reps decreased. I also did my sit ups on the bosu bc it was more fun and I could focus better on my abs. 😅

W4/D7 Gut Check Challenge

All fun and games until squat jacks and burpees 
So good

W5/D1 Bodyweight Bootcamp

Frank Brown

Emily

W5/D3 Heavy HIIT

W5/D6 Optional Steady State Cardio

At the beginning of this, I hated these days but now I was looking forward to it ✌🏼✌🏼

challenge accepted&8’30”done^warmed up n m pumped

W5/D7 Gut Check Challenge

Marlene

W6/D1 Bodyweight Bootcamp

Anna Lombari

Got midnight craving monster visit,100’hard work this morning to pay off my belly🤣
#tuesdayicriedoutloudmf

W6/D3 Heavy HIIT

Tia Ashcroft

60 minutes ✅ I love the long workouts, it really pushes you ‼️

W6/D5 AMRAP Endurance

Last day of 60 minute cardio on the maxi climber so I added a resistant band. I love this hiit cardio workout!

W6/D6 Optional Steady State Cardio

42.41. 🥵🥵🥵 half burpee harder then regular burpee ahhhh

I FEEL AMAZING & STRONG! I’m so happy I completed it ✔️ Loved everything about this

W5/D5 AMRAP Endurance

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