Name: Playbook - Ashley Horner - W3/D3 Void
Uploaded: 2024-03-04T19:15:02.534Z
Duration: 45 min
Description: W3/D3 Void

Cristi

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

Megan

Jayden

Modified the burpees again for today, did body weight thrusters. Feeling good

Sarah

Overachieve!💥🏋🏽‍♀️🥊🥸🥸🥸😎🤩😎

Roxana

Wednesday 

5 sets of:
Front Squats x 5 
Burpees x 15 

3 Sets of: 
- Farmers Carry x 50 steps 
- Weighted Box Step-Ups x 12/s

5 sets of:
Front Squats x 5 
Burpees x 15

- Rack the bar across the front of your shoulders 
- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

BB Front Squats

- 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

Circuit I

3 Sets of: 
- Farmers Carry x 50 steps 
- Weighted Box Step-Ups x 12/s

- 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

- Hold a weight in each hand
- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

12 reps each side

Weighted Box Step-Ups

Circuit II

W3/D3 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

Claudia

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/D4 Void

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

W3/D3 Void

Community

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