AMRAP has slowly become one of YHC’s favorite workouts. It’s a nice change up to throw a few coupons in a parking lot and do sets. This doesn’t need to be complicated or creative. Just lift and get stronger.

YHC will commit to attending and Qing AMRAP more often in 2020. Unfortunately, the PAX were thinned out due to the cold weather. YHC showed up wearing pants, which is unusual, but Bright Idea out did me with a 27 degree posting in shorts. That’s a Marine for you. BI is definitely deserving of the frozen weinke award this year (site Qs take note).

Having two post isn’t an issue for AMRAP, however. We kept the chatter going and got some good work in.

Warmup:

Good mornings x 10

Slow and Fast Merkins x 10

Squats x 10

Lap of the parking lot

The Thang:

We would setup station with coupons, speaker, and timer app. Timer would be set for 1 minute with a 15 second break between reps. Rotate through three exercises until you’ve done 3 sets of each. Music would highlight the best of 80s metal. 

Coupons: 15lb dumbbells, cinderblock, and 45 pound backpack.

Set 1:

Cinderblock Curls

Plank with dumbbell pull

Lunges with ruck

Lap around parking lot

Set 2:

Clean and press with cinderblock

Dumbbell front raise

Squats with ruck

Lap around the parking lot

Set 3:

Kettlebell swing with cinderblock

Dumbbell lateral raise

Merkins

Mary:

No time

COT:

Focus on family first this time of year. Merry Christmas.