Monday December 31st – 2 x 14 Min AMRAP: Contrast Training

Monday:  12/31

2x 14 Minute AMRAPS:

AMRAP 1: Contrast Training – Power Couplets 14 Minute AMRAP

– Goal to recruit more muscle fibers by pairing a strength move with a power move.

– AMRAP the two Couplets together as many times as possible in 14 minutes


Couplet 1

  • 8x 2KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)
  • 10x KB Swing R:(70+/50+)W:(45+/40+)B:(35+/30+)

Couplet 2

  • 8x 2KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)
  • 8x Squat Jumps (For Height) R: 5x (Each Leg) Jumping Lunges


2 Minutes Rest / Changing of Groups


AMRAP 2: Pure Work 14 Minute AMRAP: Goal 14 minutes of pure good old fashion work.

  • Air Bike Calories: R:15/12, W:12/10, B:10/8
  • 4 Touches:  2KB Farmer Carry / 2KB Racked Carry (Alternate Each RND)
  • R:(60+/53+)W:(53+/45+) B:(35+/30+) / R:(53+/40+)W:(40+/30+) B:(25+/20+)
  • 10x Slam Balls
  • Seated Sled Pull