Name: Playbook - Ashley Horner - W2/D5 Void
Uploaded: 2024-03-04T19:15:02.168Z
Duration: 45 min
Description: W2/D5 Void

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

Cristi

Claudia

Megan

Hell of a lot better than running 9 miles 💀😂

Adam

Loved this one! Felt like a great recovery wod but you could add weights and make it very intense.

Jayden

What a workout!!
Had to do body weight thrusters for the burpees. 
Jumping squats for the box jumps. I still got it done….
No Excuses  💪🏼💪🏼

Sarah

Live this so challenging 😰 
💥 👋 🥊

Roxana

Friday 

The 300: 
- Burpees x 25 
- Box Jumps x 25 
- Walking Lunges x 25 
- Barbell Thrusters x 25 
- Leg Levers x 25 
- Farmers Carry x 25 meters

The 300: 
- Burpees x 25 
- Box Jumps x 25 
- Walking Lunges x 25 
- Barbell Thrusters x 25 
- Leg Levers x 25 
- Farmers Carry x 25 meters

- Stand with feet shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Press yourself back up
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- 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

- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Push through front heel and stand back up 
- Step forward with the opposite foot and repeat

Bodyweight Walking Lunges

- Clean the barbell to front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

BB Thrusters

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Leg Levers

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward for desired distance or time

DB Farmer Carry

The 300

W2/D5 Void

Sara

Kala

Alex

W1/D1 Void

Hannah

W1/D2 Void

Exactly what I paid for. The app and this new set up is superb.  🤜🤛

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

W1/D3 Void

Sanela

What a workout!!
Shoulders are on 🔥🔥
Wow feel great though 🤘🏼🤘🏼

Arms and shoulders are noodles 🏋️‍♀️👏

Patsy

W1/D4 Void

Circumstances dictate that I can’t get the sprints in, so I’ll be shadow fighting instead. Killer circuit!

Swapped the shuttle springs for: 3 sets - 8rounds TABATA
assault bike: 20s ON/ 10s OFF

Nico

W1/D5 Void

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

Ruth

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

Best one so far! Keeps heart rate up. Cardio + Resistance 💪😁

Catherine

W2/D1 Void

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

Amina

Great way to start off my day!! 💪🏼💪🏼

W2/D2 Void

The overhead squats got me gooodddd! Did empty bar and moved slow and controlled to practice good form. Solid workout!

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. 🤜🤛

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/D5 Void

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