Name: Playbook - Alina Astilean - Week 2: Sesh 1
Uploaded: 2021-08-09T01:40:17.294Z
Duration: 45 min
Description: Week 2: Sesh 1

3 EMOM Style Workouts 

EMOM: Every minute on the minute perform max repetitions of each movement for the specified time.  Our goal is to work consistently over the span of 8 to 12 minutes. 

EMOM 8-12
1. Kettlebell swings :35

Rest 2:00-4:00

EMOM 8-12
1. DB Thrusters :30
2. Med Ball Slam :30

Rest 2:00-4:00

EMOM 8-12
1. Plate Jump Burpees :25
2. DB Shoulder to Overhead :25

EMOM 8-12 (8 to 12 Round)
1. Kettlebell swings :35

-keep upper part of chest up and eyes forward vs down 
-hinge at the hips (drive them back as far as you can, pushing your weight onto your heels and glutes)
-as you drive forward, squeeze your glutes and lock out knees and hips at the top of the rep, without leaning back 
-continue up with the KB until it is directly overhead, with biceps in line with your ears 
-keep abs engaged

American Kb swings

EMOM 8-12

EMOM 8-12
1. DB Thrusters :30
2. Med Ball Slam :30 

(Can substitute :30 wall sit if no med ball available)

-start by standing upright, with both DB's on your shoulders in a front rack position 
-drop into your squat, keeping chest up and eyes forward
-as you come up, press your DB's above your head until you fully lock out your elbow
-bring them down to your shoulders and repeat the movement

DB Squat Thrusters

-Start with ball directly above the head 
-slam it as hard as you can keeping your abs engaged and hips tucked (try not to lean back)
-pick it up on the bounce by slightly squatting down with the slam

Med ball slams

EMOM 8-12
1. Plate Jump Burpees :25
2. DB Shoulder to Overhead :25

-setup a plate on the ground in front of you
-drop into your burpee by stepping or jumping back
-hands can be positioned on or off the plate 
-step or jump in and jump up onto the plate using both feet (you can step up if preferred)
-step or jump down and go into your next rep

Plate Jump Burpees

-begin with feet shoulder width apart and dumbbells up in a front rack position
-bend both knees simultaneously and drive the hips back slightly
-squeeze the glutes and lock out the knees to finish while driving both dumbbells up and overhead
-return the dumbbells to the shoulders

Week 2: Sesh 1

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