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20 MIN AMRAP

Friday, January 29th, 2021

SWOD/SKILL:

20 rep squat challenge day 9. You should be up 40lbs since day 1. You will have 15 min at the top of the hour to complete your warmup under the bar and your 20 squats.

METCON:

20 min AMRAP:
5x Pullups
100ft Burpee Broad Jump
150ft Walking Lunge
20x Alt DB Snatch 50/35

CORE-CASHOUT:
3 RNFT: 
10x Wt’d Situps 
10x Plank Walk outs 
10x V-sit Slides 
10x Rotating Planks 

*MACRO CHALLENGE*
Challenge DAY 19! Keep up the good work!!! 

*IF YOU STILL NEED VIDEO DEMO’S SENT VIA TEXT (TEXT MAL) IF YOU DON’T HAVE FACEBOOK AND ARE NOT ADDED TO THE GROUP.

AB CHALLENGE: 
Each week you will have 3 different types of abs: Tabata, AMRAP, Sets/Reps 
Below you have all 3 for the first week. 

TABATA: 40 sec of work :20 sec of rest x2 rounds 
Hollow Rocks 
Hollow Reach Thrus 
Bent Knee Wipers 
Plank 

AMRAP 6 MIN:
6x Burpee
12x Rev Crunch w/twist
18x Alt Single leg V-ups

3 RNFT: 
10x Wt’d Situps 
10x Plank Walk outs 
10x V-sit Slides 
10x Rotating Planks 


MOBILITY CHALLENGE: You will complete this on your own 3x a week 
Lower: 
Rotating Groiners (1 min) 
Tall Pigeon (1 min ea side)
Couch Stretch (1 min ea side)
Prying Active Squat Hold (1 min) 

Upper: 
Ext. Rotation Lifts (1 min) 
Arm Circles (1 min) 
Towel Stretch (1 min ea)

UPDATES/EVENTS/REMINDERS: 

*Please continue to get on the schedule AHEAD OF TIME for each class you plan to train in. Please text the schedule line if you have to make any changes. Thank you! 

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