Name: Playbook - Ashley Horner - W1/D3 Void
Uploaded: 2024-12-05T22:16:15.610Z
Duration: 45 min
Description: W1/D3 Void

Wow!! Wore out after that one. After a crazy December and January I’m ready to get back to my routine. I need it mentally more and prove to myself that I can do anything.

Rachael

Sarah

Killer! 
I modified this for home and did squats with dumbbells racked on my shoulders, used dumbbells for the swings, and subbed squat thrusters in place of the wall balls. Did “ninja jumps” instead of box jumps and it was brutal!

Morgan

Claudia

SANELA

Janine

Short, sweaty and effective, just what I needed today!

Avery

Ruth

Love it….short, sweet and to the point!

Terri

Roxana

Your routines waste no time! Exactly what I need max burn in min time

Marisa

Wednesday 

21-15-9 
- Back Squats 
- KettleBell Swings 
- Wall Balls 

EMOM 15 minutes 
- Back Squats x 5 
- Box Jumps x 5

21-15-9 
- Back Squats 
- Kettlebell Swings 
- Wall Balls

How to properly complete the 21-15-9 training block. This is a pyramid-style workout. 
Complete each exercise with 21 reps, and finish each exercise with 21 reps before moving on to the 15 reps, then the 9.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BB Back Squat - High Bar

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

21-15-9

EMOM 15 minutes 
- Back Squats x 5 
- Box Jumps x 5

EMOM means Every Minute On The Minute, so at the top of every minute you will complete 5 squats then 5 box jumps, you will rest the remaining time until the top of the next min where you will go again

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before carefully hopping down or stepping down with one foot at a time

Box Jumps

EMOM

W1/D3 Void

Carolin

Kathy

Susie Wright

W1/D1 Void

Maria

Alex

W1/D2 Void

10 sets of anything is mind numbing and too much.

Kirsten

W1/D4 Void

Heather

W1/D5 Void

I pushed myself the hardest today. Still not sure if I’m going to 🤮

This one got me good. 92 degrees🥲 I pushed myself harder than normal on this workout! Loved it.

Jayden

W2/D1 Void

Loved it ! Amazing workout ! Thnx so much 🖤🖤🖤👊

Amina

Great way to start off my day!! 💪🏼💪🏼

W2/D2 Void

W2/D3 Void

Make the run more reasonable distance wise. 
I’d recommend a 4-9 mile range based off the persons know ability—they determine their distance like they determine the weights for each lift. 🤜🤛

Kala

I’m switching up my running for walking. I work today, so I’ll be getting at least 9 miles of walking done for the day.

W2/D4 Void

Oh. My.  Gordy!   That was such a good one 💪🔥

Cristi

W2/D5 Void

W3/D1 Void

Drop sets are becoming my favorite! Loved this one

Meagen

Feeling the burn this morning!! 💪🏼💪🏼

W3/D2 Void

Traded Burpees for Kettlebell swings due to a sore shoulder. But such a great workout to stay on track before thanksgiving! 💪🏼👏

Megan

W3/D3 Void

Reading was deceiving with this one.    Wow!

W3/D4 Void

W3/D5 Void

So far one of my favorites.  No breaks. Just went for it heavy as possible.  The sweat is sweet.

Legs are feeling good this morning!! Great way to start off the week!!

W4/D1 Void

These workouts are amazing! Building muscle and confidence. 🙏

W4/D2 Void

I didn't have a place or items to do the farmer carry so I did military crunches.   150 of them.  Well that put a wild kink in it 😵‍💫🔥

107 here today. Golly gee willy that was a doozy.

W4/D3 Void

W4/D4 Void

Smoker but there is a typo, so “heads up.”

The written portion says 50 burpees at the peak of the workout. After you hit start however, it states 25. 
So it’s either 3 sets of 25 or 25, 50 then 25. Pick your flavor. Ones a little more bitter than the other but good nonetheless

W4/D5 Void

More muscle built and fluff killed 💪 🔥

W5/D1 Void

W5/D2 Void

Had to modify, but I got it done!!!
NO EXCUSES!!! 🏋🏼‍♀️🏋🏼‍♀️

W5/D3 Void

W5/D4 Void

Delightfully brutal. Got through all 20 rounds with ~25 seconds to rest in between. 💪🏼

W5/D5 Void

Short but sweet workout 
Loved it 🏋🏼‍♀️🏋🏼‍♀️

W6/D1 Void

W6/D2 Void

kristina

W6/D3 Void

W6/D4 Void

Done!!!
Great 6 week program!!
💪🏼💪🏼🏋🏼‍♀️🏋🏼‍♀️

W1/D3 Void

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