A Series of AMRAPS

Coach Michael | 08/10/2021 | 1

Hey There! Today we’re going to take on a series of AMRAPs with some running buy in to start. But before that: Strength!

Today’s strength focus is back to the Dumbbells with some building sets of 5 strict press. We’re focusing directly on building strength in the shoulders by eliminating any drive from the hips so be sure to push yourself, but the coach will let you know if you’re converting a shoulder strict press to a bendy-in-the-middle inclined bench press, so be sure to keep your core braced tight and vertical.

When you’ve reached the heaviest set of DBs you can strict press 5 times, you will put those away and get a single DB that is heavy (for you) and get ready to WOD!

The WOD for today is only 16 minutes long and the time domains here are getting smaller each round AND there are 2 min breaks between rounds so be sure to push this one. It will break down like this: For the first round of 6 minutes, you will begin with a 600 M run (Think 400 into the 200) then back in the gym where for the remainder of your 6 minutes you will do an AMRAP of 8 Dumbbell Box Step Overs (DB RX is (50/35) lbs) and (Box RX is (24/20) inches high), and 16 DB Squats (hold the DB How you like). At the end of the 6 minutes, take 2 min to recover and then the next round is 4 minutes with a 400M run and then remaining time AMRAP of 4 DB Box Step Overs & 8 DB Squats, rest 2 more minutes. Then round three is 2 minutes starting with the 200 M into the remaining time AMRAP of 2 DB Box Step Overs / 4 DB Squats. SUCH FUN!

This one is spicy but with descending times, distances, and rep schemes in addition to built in rest, you need to push it. So, get in the gym and build some fitness.

STR: Double DB Strict Press Sets of 5 – work to heavy

WOD (AMRAP SERIES)
IN 6 Min:
600M Run Buy In
-THEN-
Remaining Time AMRAP
8 DB Box Step Overs (24/20)
16 DB Squats
2 Min Rest
—
In 4 Min
400M Run Buy In
-THEN-
Remaining Time AMRAP
4 DB Box Step Overs
8 DB Squats
2 min Rest
—
in 2 Min:
200M Run Buy In
-THEN-
Remaining Time AMRAP
2 DB Box Step Overs
4 DB Squats