Name: Playbook - Chesaney Kooy - Week 2, Day 4
Uploaded: 2023-04-04T00:21:31.397Z
Duration: 20 min
Description: Week 2, Day 4

Warm-up 

3 Rounds: 
10 push up to downward dog 
5 Thread the needle (each side) 
10 plank to push-up 


Workout 

15 min EMOM (every minute on the minute for 15 total minutes):

16 Hang KB clean & jerk (total)
8 Burpee tuck jumps 
20 V-ups

*Scale option: complete as many reps as possible in 50 seconds and rest for 10 seconds before start of next minute

3 Rounds: 

10 push up to downward dog 
5 Thread the needle (each side) 
10 plank to push-up

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up
- Press back into a downward dog position 
- Return to starting position

Push-up to Downward Dog

- Position yourself on your hands and knees 
- Reach one arm underneath your body, rotating your core 
- Reverse the movement and reach to the sky

Thread the needle

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Plank to push-up

Warm-up

15 min EMOM (every minute on the minute for 15 total minutes):

16 Hang KB clean & jerk (total)
8 Burpee tuck jumps 
20 V-ups


*Minute 1 complete 16 Hang KB clean & jerks, minute 2 complete 8 burpee tuck jumps, minute 3 complete 20 v-ups (complete 5 total rounds of this pattern)
**Scale option: complete as many reps as possible in 50 seconds and rest for 10 seconds before start of next minute

- Start holding a single KB between your legs
- Pull the kettlebell straight up 
- Finish the clean holding the kettlebell above your shoulder
- Drive you hips back and slightly bend your knees
- Quickly extend your legs and hips and use that power to drive the kettlebell overhead

Kettlebell hang clean + jerk (single)

- Place your hands on the floor in front of you 
- Hop back and bring your body down to the floor
- Hop forward 
- Jump up bringing your knees toward your chest

Burpee + tuck jump

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

15 min EMOM

Week 2, Day 4

Welcome!

Week 1, Day 1

Week 1, Day 2

Kettlebell Swing Tutorial

Week 1, Day 3

Week 1, Day 4

Week 1, Day 5

Week 2, Day 1

Turkish Get-Up Tutorial

Week 2, Day 2

Week 2, Day 3

Week 2, Day 5

Week 3, Day 1

Week 3, Day 2

Week 3, Day 3

Week 3, Day 4

Week 3, Day 5

Week 4, Day 1

Week 4, Day 2

Week 4, Day 3

Week 4, Day 4

Week 4, Day 5

Week 5, Day 1

Week 5, Day 2

Week 5, Day 3

Week 5, Day 4

Week 5, Day 5

Week 6, Day 1

Week 6, Day 2

Week 6, Day 3

Week 6, Day 4

Week 6, Day 5

Week 2, Day 4

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