Name: Playbook - Tire Trained - Conditioning (4 MIN AMRAP)
Uploaded: 2024-04-03T03:25:50.265Z
Duration: 20 min
Description: Conditioning (4 MIN AMRAP)

Embarrassed that this is the first workout since Jan T3 session ended in April but gotta reboot and start somewhere!💪🏽

Jessica Anderson

4 MINUTE AMRAP

There are 4 sets of 4 minute AMRAP workouts today. 

Complete the exercises within each AMRAP for the designated reps over and over, as many rounds as possible, for 4 minutes.

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
- It is best to use a soft ball for this exercise
- If your gym does not have a ball, choose another cardio option to complete for the designated time

Ball Slam

- Laying on your back, lift the shoulder blades off the ground
- Return back to the ground
- Complete a full sit-up
- Repeat
- Count crunch as (1), full sit-up as )
(2), etc. until designated number of reps has been completed

1 1/2 Crunches

4 MIN AMRAP #1

- Use your hands for balance
- Jump laterally over bench back and forth
- Land softly
- Left + Right = 1 rep

Lateral Bench Hop Overs (hands supported)

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting
- Keep your shoulder blades off the ground for an extra challenge

Lying Leg Raises

Bench Hop Over

4 MIN AMRAP #2

- 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 over bar and repeat

Burpee Over Bar

Plank Barbell Tap

4 MIN AMRAP #3

- Stand in a wide toed out stance 
- Hold a heavy dumbbell (or kettlebell) between your legs in front of you
- Lower into a squat, touch dumbbell/kettlebell to the ground and leave it there
- Jump up and pop your feet together like a jumping jack behind the dumbbell/kettlebell
- Return to the sumo squatted position and pick up the dumbbell/kettlebell 
- Stand up to full extension
- Repeat

DB/KB Sumo Squat + Jack Feet

- 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

- Lay with your arms and leg extended
- Raise one leg, at the same time raising your upper body
- Reach the opposite hand for your toes
- Left + Right = 1 rep

Single Leg V-Up

4 MIN AMRAP #4

Conditioning (4 MIN AMRAP)

Jessi

Sunday 7

Dena

Even on vacation, I can't miss out on full body Friday! Great, sweaty workout that's easy to modify if needed!!

Angelica

Full Body Friday

Full Body Friday (3/10)

It was a great workout, I just wish the timer and exercise would automatically switch over for a continuous workout. When I am sweating I don’t want to keep touching my phone to swipe to see exercises.

Karla

Testing (January T3)

Jessie

I only said F*** out loud a couple times! 🖤💗

Lesley Gent

I needed a quick workout with my busy day. This was a great full body workout that definitely kept the heart rate up the whole time.

Chyeanna

Full Body EMOM

Megan

Jessica

90-60-30

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5/29 - The Murph

90/60/30 Conditioning

Annette

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Conditioning Medley

T3 Testing - April Session

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Conditioning 5-4-3-2-1

Tabata Conditioning

MOVE IT MONDAY: Conditioning

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Maren

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T3 Testing (Conditioning)

‘Luck of the Draw’ Conditioning

Conditioning days are my favorite! hard as hell but I feel so good after!

Conditioning (4 MIN AMRAP)

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