01/29/2025 - amazon - Grounded…Again

BackBlast:

Warm-Up:

1. Jumping Jacks x10
2. Slow Spiders (peter parkers) x10
3. Shoulder Press without weight x10
4. Plank Jacks x 10
5. Michael Phelps x 10

The Thang!

Format of this workout is to do a set and then do the AMRAP on the soccer field suicide style for 5 mins.

Set 1 (7 exercises, 10 reps each)

1. Regular Push-ups
2. Plank Step-Outs R/L=1
3. Grasshopper Burpee (plank alt knee to elbow 2x)
4. Jumping Sumo with Hands On the Ground
5. Crawl Bear to, Bear Crawl Back first line
6. On Knees, Shoulder Press w/ weight
7. Full Sit-Up

5 min AMRAP Ladder

1. 1^st Line | 5 Mountain Climbers
2. 2^nd Line | 5 Burpees
3. 3^rd Line | 10 Jump Squats
4. 4^th Line |10 Jumping Jacks

Set 2 (7 exercises, 10 reps each)

1. Hand Release Push-Ups
2. Plank To Bear Crawl Position
3. Semi-Circle Mountain Climber R/L=1
4. Superman Burpee
5. Crawl Bear to, Bear Crawl Back first line
6. On Knees Lateral Raise w/ weight
7. Single/Single, Double Boat

5 min AMRAP Ladder

1. 1^st Line | 5 Mountain Climbers
2. 2^nd Line | 5 Burpees
3. 3^rd Line | 10 Jump Squats
4. 4^th Line |10 Jumping Jacks

Set 3 (7 exercises, 10 reps each)

1. Wide Grip Push-Up
2. Plank Hips Dips R/L=1
3. Commandos (plank up/down)
4. Slalom perimeter of mat
5. Crawl Bear, Bear Crawl Back
6. On Knees, OH Tricep Extension W/weight
7. Leg Climber Each Side R/L=1

5 min AMRAP Ladder

1. 1^st Line | 5 Mountain Climbers
2. 2^nd Line | 5 Burpees
3. 3^rd Line | 10 Jump Squats
4. 4^th Line |10 Jumping Jacks

Set 4 (7 exercises, 10 reps each)

1. Pike Push-Ups
2. Slow Mountain Climbers R/L=1
3. Bird Dog Plank R/L=1
4. Spiderman Burpee
5. Crawl Bear to, Bear Crawl Back first line
6. On Knees Bicep Curl W/weight
7. Renegade Row With A Push-Up

5 min AMRAP Ladder

1. 1^st Line | 5 Mountain Climbers
2. 2^nd Line | 5 Burpees
3. 3^rd Line | 10 Jump Squats
4. 4^th Line |10 Jumping Jacks