Name: Playbook - Tire Trained - 10 MIN AMRAP: Chest + Triceps + Shoulders
Uploaded: 2024-04-03T03:25:50.501Z
Duration: 40 min
Description: 10 MIN AMRAP: Chest + Triceps + Shoulders

AMRAP #1:
1. Barbell Bench Press
2. Tricep Kickbacks
3. Plate Jacks

AMRAP #2:
1. Push-Ups
2. Tricep Pushdowns
3. Seated Shoulder Press
4. Run

AMRAP #3:
1. Single Arm Thruster (L)
2. Single Arm Thruster (R)
3. Cable OH Tricep Extension
4. Wall Balls
5. Weighted Sit-Ups

- Start by lying down with the barbell directly above you
- Hand should be just outside of shoulder width
- Lower down until the bar touches your chest 
- Press up engaging your chest
- Add weight as you reach your rep target with ease

Barbell Bench Press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickbacks

- Hold a weight plate close to the body in front of the chest
- Start with the feet together
- Push the plate overhead and jack the feet out
- Repeat for reps or time

Plate Jacks

10 MIN AMRAP #1

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- The elbows should shoot out at about a 45 degree angle behind the body
- Keep the shoulders away from the ears
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-Ups

- Stand tall, abs engaged and upper arms locked at your sides
- Hold the rope attachment with one side in each hand
- Press down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep Pushdown

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

10 MIN AMRAP #2

- Holding a dumbbell in one hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbell overhead, driving it in a straight line up and down
- The elbow should land by your ear
- Lower the dumbbell back to your shoulder and repeat the movement

Single Arm Dumbbell Thruster (L)

Single Arm Dumbbell Thruster (R)

- Face away from the cable machine
- Hold the rope attachment and extend your arms overhead
- Your elbows should be aligned with your ears
- Hinge back at the elbows
- Inhale and brace and then extend the arms straight overhead
- Spread the rope apart at the top of the movement

Overhead Rope Tricep Extensions

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeat the movement

Wall Balls

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted Sit-Up

10 MIN AMRAP #3

10 MIN AMRAP: Chest + Triceps + Shoulders

Dena

Jessie

Jessi

Full Upper Body

Doors will need to be wider for this one #swoleAF

Shoulders + Abs

When you don’t want to or feel like, this one will change your mindset 🤌🏽

Julianne

This workout gave me the push in the gym that I needed.Nice burner!

Dominique

Back + Biceps

PULL: Back + Biceps (3/14)

Kendra

Megan

Chest + Triceps + Shoulders

Alyssa

this workout was PERFECT. Finally got a really good sweat going + could do all the moves without modifying! 🤌🏼

5-10-15: Shoulders + Abs

I never thought I would be someone who missed pull-ups 🥺🥰 great burn!

Love the sets! Modified a bit @home to get it done!

Jeannie

5-10-15: Back + Biceps

If you want mental clarity in the form of F bombs by set #3 this is the workout for you 🤣 spicy spicy 🥵

push-ups at the end were the killer ☠️

5-10-15: Chest + Triceps

6 MIN AMRAP: Chest + Triceps

Jessica

6 MIN AMRAP: Back + Biceps

Broke two records! 115lbs on bench 85lbs on push press !!!

PUSH: Shoulders + Chest + Triceps

PULL: Back + Biceps + Lower Abs

Back + Biceps EMOM

Love a good pull day! 🎉🏋️‍♀️

UPPER BODY: Back + Biceps

Hubby joined me for this one!Push days are always👏😁🔥💪

UPPER BODY: Chest + Triceps

UPPER BODY: Shoulders + Abs

5/30 - Upper Body: PULL

Upper Body Ladder: PUSH

Jessica Anderson

Another record broken on bench press! 110lbs🔥 #Meganthestallion

PUSH: Chest + Triceps + Shoulders

Only woman in here….I think I may have motivated the “men” to pull harder 🤷🏽‍♀️

Back feeling strong. Yet another record broken for deadlift 150lbs 💀

PULL: Back + Biceps

Only thing missing is the Tribe Vibe🔥💗🔥

Cheyenne

Sheila Schmidt

Baby Got BACK!

PUSH: CA Supersets

Just what I needed today. 🌶️🔥 as always

Pyramid Sets (Chest + Triceps)

10 to 2: PUSH

10 to 2: PULL

PUSH: Chest + Triceps (dumbbell only)

PULL: Back + Biceps (dumbbell only)

100 Rep Upper Body

PULL Medley

Spicy! I experienced failure doing tricep push downs💀

PUSH Medley

That last superset was spicy! Due to a newwww record! 80lbs lat pull down

PUSH + Conditioning

PULL: Back + Biceps + Hamstrings

PUSH DAY: Chest + Triceps + Shoulders

First the burpees and then the triceps are on fire!! Burns so good ❤️‍🔥

10 MIN AMRAP: Chest + Triceps + Shoulders

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