Table Of Content

AGREEMENT AND RELEASE OF LIABILITY In consideration of being allowed to participate in the activities and programs offered by AMRAP Plus One, LLC, and to use its programs and training, in addition to the payment of any fee or charge, I do hereby waive, release and forever discharge and hold harmless AMRAP Plus One, LLC and its consultants, officers, agents, and employees from any and all responsibility, liability, cost and expenses, including injuries or damages, resulting from my participation in any activities, or my use of any programs designed by AMRAP Plus One, LLC. I do also hereby release AMRAP Plus One, LLC its consultants, officers, agents and employees from any responsibility or liability for any injury, damage or disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my participation in any activities with AMRAP Plus One. I understand and am aware that strength, flexibility, and aerobic exercise, including the use of equipment are a potentially hazardous activity. I also understand that fitness activities involve a risk of injury and even death, and that I am voluntarily participating in these activities and using equipment and machinery with knowledge of the dangers involved. I hereby agree to expressly assume and accept any and all risks of injury or death related to said fitness activities. In addition, I certify that I am 18 years of age or older. I do hereby further declare myself to be physically sound and suffering from no condition, impairment, disease, infirmity or other illness that would affect nutrient metabolism or prevent my participation or use of equipment or machinery except as hereinafter stated. I do hereby acknowledge that AMRAP Plus One, LLC has recommended to me that I obtain a physician’s approval for my participation in an exercise/fitness activity or in the use of exercise equipment and machinery. I also acknowledge that AMRAP Plus One, LLC has recommended that I have a yearly or more frequent physical examination and consultation with my physician as to physical activity, exercise and use of exercise and training equipment so that I might have his/ her recommendations concerning these fitness activities and equipment use. I acknowledge that I have either had a physical examination and been given my physician’s permission to participate, or that I have decided to participate in activity and use of equipment, machinery, and programs designed by AMRAP Plus One, LLC without the approval of my physician and do hereby assume all responsibility for my participation and activities, and utilization of equipment and machinery in my activities. AMRAP Plus One diet/training programs are not meant to treat or manage any health condition. Always consult with your healthcare provider prior to adjusting your current style of eating or beginning any new diet and/or training plan. In addition, I hereby represent and warrant that I am currently covered by an accident and health insurance policy. With my purchase of the AMRAP Plus One Training Programs or any other template purchase, I understand that I am not purchasing individual consultation services, and I neither expect nor presume any requirement on the part of the AMRAP Plus One, LLC staff to answer specific, direct questions about the templates nor their modification procedures. I understand that by purchasing any of AMRAP Plus One Training Programs I am bound to this entire agreement. I also agree that the templates are not a guaranteed guide to results of any sort and agree not to hold AMRAP Plus One, LLC staff liable for any outcomes or a lack thereof. Our 100+ training programs are made up of 100 of our favorite workouts in one e-book. AMRAP stands for “As Many Reps/Rounds As Possible”. AMRAP’s are one of the most common metabolic workout formats that deliver high amounts of volume, training stimulus, and calorie expenditure in a minimal amount of time. This program is a great supplement you can use with your current workout regiment or can be used on its own by performing multiple workouts. There are suggested rep ranges and scaled versions available to make sure anyone and everyone receives the best possible workout for their skill set. A great mix of strength, stamina and skill “100+ AMRAP Workouts” is a must have for your collection. Every WOD needs a Warm-Up! Grab a copy of another one of our best selling programs “100+ Warm-Up Rou- tines” CLICK HERE 100+ AMRAP Workouts Vol. 2 1. AMRAP12: 10 Toes 2 Bar (Scale: Hanging Straight Knee Raises or V-Ups) 50 Double Unders (Scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3) 12 Barbell Squat Cleans #135/#85 (Scale: DB/KB Squat Clean - DB/KB Power Clean) 2. AMRAP14: 100m Run (See cardio scale if necessary) 1 Barbell Deadlift #185/#115 (Scale: DB/KB Suitcase DL’s - DB/KB Romanian DL’s) *Keep adding 1 deadlift each round until time runs out 3. AMRAP12: 8 Barbell Power Snatch #75/#55 (Scale: DB/KB Snatch - DB/KB Single Arm Snatch - Lighter Weight) 6 Toes 2 Bar (Scale: Hanging Straight Knee Raises or V-Ups) 4 Lateral Burpees Over Barbell (Scale: Burpee Step Over - No Chest Burpee - Mountain Climbers) 4. AMRAP18: 400m Run (See cardio scale if necessary) 14 American Kettlebell Swings #50/#30 (Scale: Russian Kettlebell Swing - Dumbbell Swing - or amount of weight) 3 Bar Muscle-Ups (Scale: Banded Muscle Ups - Muscle Ups from the floor or box - pull-ups of your choice) 5. 4 x AMRAP3: 400m Run (See cardio scale if necessary) Max Plate Burpees #35/#25 (Scale: No Plate Burpees - Mountain Climbers) 6. AMRAP18: 6 Box Jumps (Scale: Box Step-Ups - Lunges x2) 8 Barbell Thrusters #75/#55 (Scale: DB/KB Thruster - Medball Thruster - Air Squats x 2) 15 American Kettlebell Swings #50/#30 (Scale: Russian Kettlebell Swing - Dumbbell Swing - or amount of weight) 7. AMRAP12: 5 Barbell Hang Power Cleans #95/#65 (Scale: DB/KB Hang Power Clean - DB/KB Hang Squat Clean) 5 Barbell Push Press (Scale: DB/KB Push Press - DB/KB Push Jerk - DB/KB Press) 5 Barbell Back Squat (Scale: Box Squat - KB/KB Front Rack Squat - Air Squats) 10 Lateral Jumps Over Barbell (Scale: No Bar) 8. 3 x AMRAP4: 12 Wall Balls (Scale: Medicine Ball Front Squat - DB/KB Goblet Squats - Air Squats) 6 Barbell Power Clean #115/#75 (Scale: DB/KB Power Clean - DB/KB Squat Clean) *Rest 1 Min After Each AMRAP 9. AMRAP18: 30 Double Unders (Scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3) 10 Barbell Deadlifts #155/#105 (Scale: DB/KB Suitcase DL’s - DB/KB Romanian DL’s) 10 Box Jump Overs (Scale: Step Overs or Lunges) 10. AMRAP10: 15 GHD Sit-Ups (Scale: AbMat Sit-Ups - Heal Touchers - weighted Sit-Ups) 30 Medball Back Rack Lunges #20/#14 (Scale: KB/DB Front Rack Lunges - KB/DB Farmer Carry Lunges - Air Lunges) 20 Sumo Air Squats (Scale: Air Squat to Sitting Position) 11. AMRAP15: 200m Run (See cardio scale if necessary) 10 Butterfly Pull-Ups (Scale: Ring/KB/DB Rows - Band Assisted Pull-Up - Negative Pull-Up - Chin Over Bar Hang) 10 Barbell Push-Press #95/#65 (Scale: DB/KB Push Press - DB/KB Push Jerk - DB/KB Press) 12. 4 x AMRAP4: 20 Kettlebell Box Step Overs #26/#35 (Scale: Step-Ups - KB Lunges) Max Plate Burpees #35/#25 (Scale: No Plate or Lighter Plate) *Rest 2 Min After Each AMRAP 13. AMRAP10: 20 Double Unders (Scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3) 8 Barbell Front Squat #115/#75 (Scale: DB/KB Front Rack Squats - DB/KB Suitcase Squat - Air Squats x2) 8 Toes 2 Bar (Scale: Hanging Straight Knee Raises or V-Ups) 14. AMRAP12: 7 Strict Pull-Ups (Scale: Ring/KB/DB Rows - Band Assisted Pull-Up - Negative Pull-Up - Chin Over Bar Hang) 7 Ring Dips (Scale: Bar Dips - Box Dips - Bench Dips) 7 Push-Ups (Scale: Push-Ups from Knees or Shoulder Taps from Knees) 15. AMRAP18: 10 Barbell Power Snatch #75/#55 (Scale: DB/KB Snatch - DB/KB Single Arm Snatch - Lighter Weight) 18 Barbell Back Rack Step Ups #75/#55 (Scale: KB Front Rack Step Ups - KB Farmer Carry Step Ups - Air Step Ups) *Alternating 50 Double Unders (Scale: 1/2 DU’s - Singles x1.5 - Tuck Jumps x2) 16. AMRAP12: 6 Barbell Hang Power Snatch #95/#65 (Scale: DB/KB Snatch - DB/KB Single Arm Snatch - Lighter Weight) 12 Sit-Ups (Scale: Heal Touchers - Crunches) 30 Double Unders (Scale: 1/2 DU’s - Singles x1.5 - Hop in Place x3) 17. 3 x AMRAP5: 3 Barbell Power Cleans #135/#95 (Scale: DB/KB Power Clean - DB/KB Squat Clean) 6 Barbell Front Squats (Scale: DB/KB Front Rack Squats - DB/KB Suitcase Squat - Air Squats x2) 9 Diamond Push-Ups (Scale: Regular PU - Wide Grip PU - Close Grip PU - PU from Knees or Shoulder Taps from PU Position) *Rest 30 sec After Each AMRAP 18. AMRAP16: 6 Strict Pull-Ups (Scale: Ring/KB/DB Rows - Band Assisted Pull-Up - Negative Pull-Up - Chin Over Bar Hang) 8 Barbell Push-Press #75/#65 (Scale: DB/KB Push Press - DB/KB Push Jerk - DB/KB Press) 10 Barbell Front Rack Lunges (Scale: Lunges) *Alternating 19. AMRAP16: 10 Barbell Power Snatch #95/#65 (Scale: DB/KB Snatch - DB/KB Single Arm Snatch - Lighter Weight) 20 Wide Grip Push-Ups (Scale: Diamond PU - Regular PU - Close Grip PU - PU from Knees or Shoulder Taps from PU Position) 30 Dumbbell Weighted Sit-Ups #35/#25 (Scale: Heal Touchers - Crunches) 20. AMRAP18: 6 Strict Pull-Ups (Scale: Ring/KB/DB Rows - Band Assisted Pull-Up - Negative Pull-Up - Chin Over Bar Hang) 8 Barbell Weighted Step Ups - Right Only #75/#55 (Scale: KB Front Rack Step Ups - KB Farmer Carry Step Ups - Air Step Ups) 8 Barbell Weighted Step Ups - Left Only (Scale: KB Front Rack Step Ups - KB Farmer Carry Step Ups - Air Step Ups) 8 Barbell Push Press (Scale: DB/KB Push Press - DB/KB Push Jerk - DB/KB Press)