Name: Playbook - Tire Trained - Conditioning AMRAP
Uploaded: 2024-04-03T03:25:50.484Z
Duration: 40 min
Description: Conditioning AMRAP

Welcome to Conditioning AMRAP! 

This workout consists of 5 sets. Complete each set for the designated time and reps per exercise. This workout is done AMRAP style. 

AMRAP = As Many Rounds As Possible

Rest 2 minutes between sets.

10 MINUTES - 10 REPS EACH:
- Deadlifts
- Burpee Over Bar
- Plank Barbell Tap

8 MINUTES - 8 REPS EACH:
- Back Squats
- Plyo Stepbacks
- Knee Tuck + V-Up

6 MINUTES - 6 REPS EACH:
- Push Press
- Push-Ups
- Weighted Sit-Up

4 MINUTES - 4 REPS EACH:
- Barbell Hip Thrust
- Box Jump

2 MINUTES - 2 REPS EACH:
- Dumbbell (Wo)man Makers
- Ball Slam

- 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

- 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

10 MINUTES - 10 REPS EACH:

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel (or lower) and push through your heels to come back up

Barbell Back Squat

- 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

Plyo Stepbacks

Knee Tuck to V-Up

8 MINUTES - 8 REPS EACH:

- Begin with a barbell at shoulder height
- Elbows should be forward of your body to keep the weight close to the center of gravity of the body
- Dip into a 1/4 squat and drive the barbell overhead using force through the hips
- Repeat for reps or time

Barbell Push Press

- 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

- Holding the weight with your arms tucked tight to your chest
- Bring your torso up, using your abdominal muscles to roll the body up to a seated position
- Lower with a slow controlled movement keeping your core engaged

Weighted Sit-Up

6 MINUTES - 6 REPS EACH:

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrusts

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time
- Use a box or a bench that is appropriate for your level. Increase the challenge over time.

Box Jumps

4 MINUTES - 4 REPS EACH:

- Start in a high plank position with a dummbell in each hand
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell (Wo)man Makers (no push-up)

- 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

2 MINUTES - 2 REPS EACH

Conditioning 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

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Annette

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

Jessica Anderson

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