Name: Playbook - Ashley Horner - W5/D3 Void
Uploaded: 2024-12-05T22:16:17.030Z
Duration: 45 min
Description: W5/D3 Void

Cristi

Jayden

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

Sarah

Roxana

Wednesday 

3 sets of: 
- Overhead Squats x 10 
- Dumbbell Thrusters x 20 

3 sets of: 
- Burpee Box Jumps x 20 
- Dumbbell Reverse Lunges x 10/s

3 sets of: 
- Overhead Squats x 10 
- Dumbbell Thrusters x 20

- Start with barbell overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through the heels to stand up and return to starting position

BB Overhead Squats

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thrusters

Circuit I

3 sets of: 
- Burpee Box Jumps x 20 
- Dumbbell Reverse Lunges x 10/s

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing 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

Burpee Box Jump

- Stand tall, holding a dumbbell in each hand at your sides
- Step back with one foot and lower your back knee down until both legs are bent to 90 degrees
- Drive through both legs, pushing the front heel into the floor as you extend your legs, returning to the starting position
- Complete desired reps then repeat on the opposite side

10 reps each side

DB Reverse Lunges

Circuit II

W5/D3 Void

Denea L

Carolin

Kathy

W1/D1 Void

Maria

Alex

W1/D2 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

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

10 sets of anything is mind numbing and too much.

Kirsten

SANELA

W1/D4 Void

Heather

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.

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 💪🔥

Claudia

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

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!!
💪🏼💪🏼🏋🏼‍♀️🏋🏼‍♀️

W5/D3 Void

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