AMRAP of 5 min. AMRAPs (Siskey Total Strength)

Equip: Bosu, Heavy DBs, Med Ball, Mat

“AMRAP of 5 min. AMRAPs”

WARM-UP: 2 Rounds -

*30 sec. x Quick Feet (atop Bosu)

*30 sec. x Quick Hands in Plank (atop Bosu)

*10 ea. leg x Single-Leg Elevated Squat (atop Bosu)

*5 ea. leg x Single-Leg Elevated Lunge-Drive Up (atop Bosu)

No explanation of exercises; just do 1st round of each AMRAP all together

1) 5 min. AMRAP - (bosu and DBs)

*5 ea. x Bulgarian Split Squat (front rack or hanging DBs)(dome up)

*5 x Bosu Push-Up + Hands Hop + Feet Hop (dome down)

*5 x Buns-to-Bosu Squat-Jump Up (dome up)

-1 min. REST

2) 5 min. AMRAP - (MB)

*5 x MB Slam Squat (Star) Jump

*5 x MB Clean (mod: MB deadlift to MB front squat)

*5 x MB Burpee

-1 min. REST

3) 5 min. AMRAP - (bosu and DBs)

*5 x Decline Plank Jack + DB Row R and L (dome up)

*5 x Side-to-Side Bosu Push-Up (dome up) (single-arm elevated atop bosu, push-up and over to switch)

*5 ea. x Single-Leg Stiff Leg DLHP (dome up)(mod: double-leg)

-1 min. REST

4) 5 min. AMRAP - (MB and mat)

*5 x MB Catch and Release (squat w/ MB squeezed in feet, jump, release MB and catch)

*5 x MB-Foot-Squeeze Leg Drop (mod: squeeze MB b/w knees OR hold MB in hands)

*5 ea. x Single-Leg MB Push-Up (challenge: foot atop MB)(mod: hands atop MB)

-1 min. REST

5) 5 min. AMRAP (DBs)

*5 x Dive Bomber

*5 x Lunge Jumps R and L to Sumo Squat Jump (challenge: DBs in front rack)

*5 x DB Push-Up - Hop In - Sumo Hold + Bicep Curl

-1 min. REST

6) 5 min. AMRAP (Bosu and DBs)

*5 ea. leg x alt. Step-Back OH Lunge 

*5 x Bosu Sit-Up to Stand-Up (challenge: DB on chest AND/ OR Single-Leg)

*5 x OH Bosu Squat

-1 min. REST

7) 5 min. “INSANITY” PLYOS AMRAP (Bodyweight only)

*5 ea. leg x Knee-Tuck Switch Lunge Jump

*5 ea. leg x Single-Leg Switching Crouch Push-Up

*5 x Clapping (Knee) Push-Up (mod: push-up+hands hop OR shoulder-tapping push-up)

-1 min. REST

8) 5 min. CORE WORK AMRAP (Mat)

*10 x Right Side: Single-Hand Side Plank + Knee-to-Elbow Oblique Crunch

*10 x Left Side: Single-Hand Side Plank + Knee-to-Elbow Oblique Crunch

*10 x Prone: Freestyle Kick + Lateral Arms Up/ Down