This week's WOW is an AMRAP!

AMRAP stands for As Many Reps As Possible. This means you complete a certain number of reps of an exercise in a given amount of time for as many rounds as you can.

This workout consists of 3 AMRAP’s. The first AMRAP is 20 jump squats followed by 20 plank shoulder taps. You will complete as many rounds as possible of those two exercises within 4 minutes. Then complete the next two AMRAP’S!

GOAL: Complete 4 or more rounds of each AMRAP!

Exercise Guide / How To


Jump squats: Standing feet shoulder width apart, send your hips back and bend the knees like you’re sitting in a chair. Touch the floor while keeping your core engaged and chest lifted. Jump off the floor, and go right back into another squat, making sure to touch the floor.

Plank shoulder taps: Start in a high plank position and feet shoulder width apart. Engage the core and glutes, while reaching a hand to the opposite shoulder. Repeat on the other side. Make sure your shoulders are directly over your wrists the whole time. Each shoulder tap is one rep.

Speed skaters: Leap laterally onto the left leg, while reaching for the ground with the right hand. Repeat on the opposite side, jumping as far as you can. Right + left is one rep. 

Tuck ups: Start laying on the ground with arms above head and feet a few inches above the ground. Use the core to lift the torso and bring your legs towards the body while keeping the chest lifted. Slowly go back to the start position, making sure the head and feet don’t touch the ground.

Squat thrust: Stand with feet shoulder width apart. Lower your body into a squat position, and place your hands on the floor in front of you. Kick your feet back so you are in high plank position. Jump feet wide back to start position and stand.

Forearm pike ups: Start in forearm plank position. Engage the core and lift the hips as high as you can. Return to normal forearm plank position. (Make sure not to dip below neutral.)