07/12/2022 - rock - 7 Minute AMRAPS

AO: The Rock

When: 07/12/2022

QIC: Straight Shooter


Number of Pax: 6

Number of FNGS: 1

Pax Names:

Cake Rider, TexMex, Rock Star, Bean, FNG Hey Jersey (Ali), Straight Shooter


It feels like forever since we had a beatdown at The Rock.  It was canceled due to July 4th and then again last Thursday due to the high heat index.  The weather was wonderful tonight.  We had a slight breeze thru most of the workout and the temps were lower than they have been recently.

We started with some stretching while I let everyone know what we would be doing.  We had 7 minute AMRAPS.  Each round had 3 exercises that you did 10, 20, or 30 of and you just kept going over and over until the 7 minutes were up.

Round 1

10 jump squats

20 hammer curls

30 tricep kickbacks or overhead extensions

Round 2

10 around the worlds

20 sumo squats

30 chest flys

take a lap

Round 3

10 ab twists

20 glute bridges

30 russian twists

Round 4

10 push ups

20 walking lunges

30 jumping jacks

We were getting short on time so we shortened the last round to 5 minutes so we could get it in.

Round 5

10 kettlebell swings

20 upright rows

30 plank jacks

We stretched our arms for a couple of minutes since I seemed to pick a lot of arm exercises today.  We then circled up and named our FNG.  I’m assuming you can’t guess where she is from by her new FiA name.


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