06/06/2023 - the_haven - Arms, abs & all the things AMRAP

AO: The Haven

When: 06/06/2023

QIC: Queso + Miyagi


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Miyagi, Titanium, Queso


Warm up: full body stretch


10 min AMRAP each section 

40 sec on

20 sec rest


arms Curl w/wings Press tricep ext Push ups Resting fly press Renegade rows Around the world raises Front row up/down plank choppers Weighed jabs w/ T twist
run/walk a lap
abs Walking plank Rotating LBC Macarena plank Reverse crunch leg drop Russian twists Flutter kicks Side dip reach through in/outs Weighed reach sit up plank
run/walk a lap
all burpees Donkey kick hydrant R Donkey kick hydrant L Monkey humpers Around the world lunges Jump squats Elevated Alternate glute bridge Weighted sumo squat Fast Imperial walkers Fast feet change 10 sec



FiA is all about “at your own pace” and doing what you feel good for your own body. Although we motivate each other to show up, motivate each other to push harder and motivate each other to keep going and keep coming, it’s all about becoming the best version of ourselves, 


Quote: Compare yourself to who you were yesterday, not who someone else is today. -Jordan Peterson


Biblical truth: “Pay careful attention to your own work, for then you will get the satisfaction of a job well done, and you won’t need to compare yourself to anyone else.” Galatians 6:4


Cooldown/stretch & Name-o-rama


Leave a Reply