07/12/2022 - rock - 7 Minute AMRAPS
AO: The Rock
When: 07/12/2022
QIC: Straight Shooter
PAX:
Number of Pax: 6
Number of FNGS: 1
Pax Names:
Cake Rider, TexMex, Rock Star, Bean, FNG Hey Jersey (Ali), Straight Shooter
BackBlast:
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.