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Wednesday June 3rd

  • 400 jumping lunges
  • 300 Snatch
  • 200 SA Thrusters 
  • 100 SA squat cleans & Split Jerk
  • 50 Devils Press

*Change over round –

  • 10 press up
  • 10 V ups
  • 10 burpees

Split the teams 50 meters apart.

At one end do the work

At the opposite end to the change over.

When the change over ends, sprint to the work end and release the team mate who sprints to the CO end so the team mate there can start work.

Should be 1 person working and 1 person waiting to work at each end

Wednesday 10th of June

This weeks AMPAP – Thursday morning. 6.20am meet up, 6.30 start the race…

Buy in relay race. Each team number there team 1-4. All the 1’s go stand together, etc, around approx 400 meter circuit.

  • 400 – Alternating KB swings with a DB
  • 300 – Burpees
  • 200 – SA OH reverse lunges
  • 100 – Devils press
  • 50 – Hero makers (Single DB)

*Change over round –

  • 10 press up
  • 10 cross over V ups
  • 10 burpees

Wednesday 17th of June rained off

Guest programming this week from PPPT – Check him out on Insta Phil Price Personal Tangerine.

  • 400 Goblet Squats
  • 300 Snatch
  • 200 Burpee Deadlifts
  • 100 Hang Clusters
  • 50 Devil Press

*Change over round –

  • 10 press up
  • 10 Zombie Sit Ups
  • 10 burpees

Thursday morning. By the butty waggon at the Windmill pub. Meet at 6.20, start at 6.30.

Bring a friend #AMPAP

Wednesday 24th of June

Here we go team: the workout as programmed by https://instagram.com/philippricept?igshid=1u43q9oyhwck5

  • 400 Goblet Squats
  • 300 DB Swings
  • 200 Plank Drag Through and Deadlift
  • 100 Hang Clusters
  • 50 Devil Press

*Change over round –

  • 10 press up
  • 10 Zombie Sit Ups 
  • 10 burpees

Wednesday July 1st

Here we go AMPAP crew!!

Katy Gunter says: Okay boss here we go…

Hello Thursday – Good Bye Shoulders!!

  • 400 DB hang snatches
  • 300 walk ups
  • 200 burpee shuttles
  • 100 S2OH
  • 50 SA man makers

Change over:

  • 15 squat jumps
  • 10 jumping lunges
  • 5 burpees

Meet at 6.20 by the windmill – 6.30 start. The weather looks amazing. Bring a DB ❤️

Wednesday July 8th

Here we go team!!

Steve’s Zero Compromise workout!

  • 400 Burpees
  • 300 SA Alternating DB Snatch
  • 200 Goblet Reverse Lunges
  • 100 SA DB Cluster
  • 50 Synchro Air Squats (buy out)

Change over

  • High bear crawl to marker
  • 5 burpee tuck jumps
  • 10 pushups
  • High knees back

This is a full body workout that’s going to get your head, shoulders, Neizen, toes!!  

6.20 meet up at the windmill. 6.30 start. The weather looks good. Fuck yeah British summer time 👊🏻

Wednesday 15th July

Let’s not fuck about. Mark’s Programming is in. We’re calling this week: 

The Redeemed and the (Quad) Dominant!!

Movements

  • – 400 Burpees
  • – 300 SA Alternating DB Snatch
  • – 200 Goblet Squats
  • – 100 S2OH
  • – 50 SA Alternating Devils Press

Changeover Round

  • Mountain Climbers- 20
  • Sit up- 10
  • Push ups- 5

End of each movement including final movement to finish

  • 20 Synchronised Air Squats

Eclectic mix of tuuuuunes (any requests then please dm Mark today)

6.20am at the windmill. Workout starts at 6.30am.

AMPAP rides again. Bring a friend. Fuck it bring everyone you want!!

Wednesday 22nd of July

AMPAP programming for Thursday 23rd July.

In teams of 4, team Hunt style.

  • 400 clean and jerks 
  • 300 burpees
  • 200 OH lunges
  • 100 devils press
  • 50 devils thruster  (Masters Will Demo)
  • Change over
  • 20 bicycles 
  • 10 diamond push ups
  • 5 burpees

This weeks programming is brought to you by:Sophie Master, the colour: Blackout and the number: fuck I lost count.

Don’t be scared, there is nothing to fear except getting fat, growing old, becoming weak and losing your mind!

See you tomorrow at 6.20 by the windmill for a 6.30 start. Unless you want to let fear win 😈

Wednesday July 29th

Morning AMPAP team.

The weather looks epic tomorrow.  Wear long socks to protect against little biters!!

Charlie’s Perfect Pyramid of Pain:

  • 200 burpees over DB 
  • 150 single arm squat clean 
  • 75x 1 devils press + 1 S2OH 
  • 50 synchro squats as a team 
  • 75x 1 devils press + 1 S2OH 
  • 150 single arm squat clean 
  • 200 burpees over DB

Changeover: 

  • 20 Russian twists 
  • 10x 1 push-up + 2 shoulder taps

See you by the windmill 6.20am for a 6.30 start. Message me if you need help sorting a Dumbbell ✌🏼

Wednesday Aug 5th

Lots of people have been touching me.  It’s not ok – you can’t touch this!!

This weeks programming is:

  • 300 Pendulum Lunge
  • 200 SA DB hang clean and press
  • 100 burpee over DB
  • 50 SA DB devils press
  • Every 5 mins including minute 0, 10 synchro down ups (EVERY AMPAP HERO SYNCHRO NOT JUST IN YOUR SUB TEAM)

Hey Clarky, WTF is a pendulum lunge?

Coach MC Hammer says: (front + back is one rep) https://www.youtube.com/watch?v=8kp_5_jhNOc

6.20 AM at the windmill. Bring those new shiny dumbbells you AMPAP HERO 🦸‍♀️ 🦸‍♂️

Wednesday 12th Aug

This week I thought we’d flip the script and make the change over the heavy shit and the working rounds all body weight. Plus I’ve added 500 reps 😘

The South African Shuffle

The changer over round is 1 round of DT with a single DB

  • 12 – dead lift
  • 9 – Hang power clean
  • 6 – push jerk/ press

The work is:

  • 500 jumping lunges
  • 400 sit ups
  • 300 press ups
  • 200 burpees
  • 100 air squats
  • 50 Daft Punks (around the world) (I invented this just now)

Wednesday 19th Aug

Thursdays weather actually looks legit!!

Here’s the plan if we get the sunshine we’re promised!!

JAC Attack

  • 500 Prisoner Air Squat
  • 400 Sit Ups 
  • 300 Hang Snatch
  • 200 Burpees
  • 100 Squat Cleans (DB Goblet style)
  • 50 Devils Press

*Change over round – 10 press up & 10 V ups & 10 burpees

Wednesday 26th Aug

Tomorrow’s AMPAP programming is so lit you can’t look straight at it. Like the sun, it’ll blind you!!

Hasta La Vista

  • 500 DB Deadlift 
  • 400 Push press 
  • 300 alternating swings with DB
  • 200 burpees
  • 100 Warrior Press Up (alt hands on DB)
  • 50 man makers

*Change over round – 10 jumping squats & 10 Sit up & 10 Jumping lunges

Weather radar got blown away so we’re free styling and hoping for the best!! Come and get blown away by the awesomeness of AMPAP tomorrow.

Jesus saves, god loves you, but the devils work is where the fun happens ✌🏼