Name: Playbook - Tire Trained - 6 MIN AMRAP: Back + Biceps
Uploaded: 2024-04-03T03:25:50.380Z
Duration: 45 min
Description: 6 MIN AMRAP: Back + Biceps

Jessi

Jessica

Megan

Complete the exercise set AMRAP* for 6 minutes. 

Rest for 2 minutes between 6 minute AMRAP sets.

Repeat 2x through.

*AMRAP = As Many Rounds As Possible

- Hold the bar with your palms facing away from you and hands about shoulder width apart
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Up

- From a standing position, bend forward bringing your chest parallel to the ground 
- Keep a slight bend in the elbows and extend the arms down in front of you toward the floor 
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell Reverse Fly

Bench Hop Over

6 MIN AMRAP #1

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional Deadlift

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

V-Up:
- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the toes and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Cocoon:
- Tuck the knees and wrap your arms around your legs

Alternate between the two moves. Each part of the move = 1 rep.

V-Up + Cocoon

6 MIN AMRAP #2

- Support yourself using your opposite arm resting on your opposite leg
- Row dumbbell to your hip while retracting your shoulder back
- Complete reps on both sides

Dumbbell Single Arm Row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up to the halfway point of the rep with the forearm parallel to the ground, engaging your biceps. This is the bottom half of the move
- Lower with a controlled motion
- Complete 7 bottom half reps, 7 top half reps, and 7 full range reps

Bicep Curl 21’s

- Stand with one foot flat on a bench about 14”-18” high
- Lean the body forward slightly 
- Project the body straight up and switch feet on the bench
- Left + right = 1 rep

Plyo Stepbacks

6 MIN AMRAP #3

6 MIN AMRAP: Back + Biceps

Dena

Jessie

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

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

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🔥💗🔥

10 MIN AMRAP: Chest + Triceps + Shoulders

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 ❤️‍🔥

6 MIN AMRAP: Back + Biceps

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