This weeks workouts will focus on speed and power while trying to also build muscle. You will notice our workouts are relatively the same week to week and this is great for consistency and progression in weight. 

Day 1: Leg Day AMRAP Workout

Equipment Needed: Barbell, Kettlebell, Jump Rope

Warm-Up: 5 minutes of light jogging or dynamic stretching.

AMRAP means (as many rounds as possible) 

 

Lift barbell squats : 4 Sets of 8 Reps (Choose a challenging weight) 

 

AMRAP Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.

1. Minute 1: Barbell Cleans x 8 reps
2. Minute 2: Jump Rope for 30 seconds
3. Minute 3: Kettlebell/Dumbbell deadlifts x 15 reps
4. Minute 4: Jump Rope for 30 seconds
5. Minute 5: Kettlebell/Dumbbell squats.

Repeat this circuit until the end of 25 minutes.

 

 

Day 2: Back Day EMOM Workout 

Equipment Needed: Barbell, Kettlebell, Jump Rope, Rowing Machine

Warm-Up: 5 minutes of light rowing or back stretches.

 

Lift barbell overhead press: 4 sets of 8 (Choose a challenging weight) 

 

EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.

1. Minute 1:  8 Strict Pullups (add weight if needed)
2. Minute 2: Jump Rope for 30 seconds
3. Minute 3: Lat pulldowns x 10 reps
4. Minute 4: Jump Rope for 30 seconds
5. Minute 5: Dumbbell shoulder press 12 reps 

Repeat this circuit until the end of 25 minutes.

 

 

Day 3: Chest + Upper Body Day EMOM:

Equipment Needed: Dumbbells, Kettlebell, Jump Rope, Pull-Up Bar

Warm-Up: 5 minutes of arm circles, shoulder stretches, and push-ups.

 

Lift Bench Press : 4 Sets of 8-10 (Choose a challenging weight) 

 

EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.

1. Minute 1: Dumbbell Flys x 10 reps
2. Minute 2: Jump Rope for 30 seconds
3. Minute 3: Dumbbell Bench Press x 8 reps
4. Minute 4: Jump Rope for 30 seconds
5. Minute 5: Dips X 10 reps (add weight if needed)
6. Minute 6: Pushups x 15-20 

Repeat this circuit until the end of 25 minutes.

 

 

Day 4: Arms Day EMOM Workout:

Equipment Needed: Dumbbells, Kettlebell, Jump Rope, Resistance Bands

Warm-Up: 5 minutes of arm swings, wrist rotations, and light bicep curls.

 

Lift Weighted Pullups 4 sets of 8

 

EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.

1. Minute 1: Bicep Curls x 10 reps
2. Minute 2: Jump Rope for 30 seconds
3. Minute 3: Kettlebell snatches x 10 reps (5 each arm)
4. Minute 4: Jump Rope for 30 seconds
5. Minute 5: Barbell curls x 8 

Repeat this circuit until the end of 25 minutes.

 

 

Day 5: Conditioning Day EMOM Workout:

Equipment Needed: Kettlebell, Jump Rope, Running Track or Treadmill

Warm-Up: 5 minutes of jogging and dynamic stretching.

EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.

1. Minute 1: Kettlebell Goblet Squats x 12 reps
2. Minute 2: Jump Rope for 30 seconds
3. Minute 3: Kettlebell Swings x 15 reps
4. Minute 4: Jump Rope for 30 seconds
5. Minute 5: Hanging Knee Raises x 15 
6. Minute 6: 20 second sprint row 

Repeat this circuit until the end of 25 minutes.

 

 

Brands and products I recommend for these workouts : 

Crossrope - Best jumprope in the game 

Rogue - Squat racks / pull-up bars / benches / kettlebells / weights 

Kettlebell kings - Kettlebells