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by John Singleton

“THE PROGRM MASH WEEK 05”

aka: As Many Girls As Possible (AMGAP)

888 17
  • 10 min AMRAP of Kelly:
  • 400m Run
  • 30 Box jumps 24/20 in
  • 30 Wall balls 20/14lbs 10ft
  • 5 min rest
  • 10 min AMRAP of Mary:
  • 5 HSPU / Push ups
  • 10 alternating Pistols / Goblet squats
  • 15 Pull ups / Ring rows
  • 5 min rest
  • 10 min AMRAP of Elizebeth x Amanda:
  • 21 Cleans 30 – 60kg (squat)
  • 15 Ring Dips / Band or leg supported ring dips
  • 9 Snatches 30 – 60kg (squat)
  • 7 RMU / Burpee pull ups

With the first 2 workouts you should be able to hold a consistent pace throughout, therefore pick a sustainable pace over 10 minutes. For the 3rd piece if the Ring Dips or the RMU slow down the workout too much scale to push ups and reduce the number of RMU.

Both Elizabeth and Amanda is originally with squat cleans and snatches, however if you struggle with high volume squatting it is ok to change these to power to keep the volume a little lower.


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