Name: Playbook - Chesaney Kooy - Week 4, Day 3
Uploaded: 2023-04-04T00:21:31.481Z
Duration: 24 min
Description: Week 4, Day 3

Warm-up 

3 Rounds: 
10 bend & bow 
10 downward upward dog transitions 
5 inch worm push-ups
10 KB Deadlifts 
3 KB Strict press (each side)


Workout 

3 Rounds for total reps (Fight Gone Bad Style):

1 min Sumo deadlift high pull
1 min v-ups
1 min single arm clean & jerk 
1 min sit-ups 
1 min down-ups 
1 min rest

3 Rounds: 

10 bend & bow 
10 downward upward dog transitions 
5 inch worm push-ups
10 KB Deadlifts 
3 KB Strict press (each side)

- Keeping your legs straight, reach down and touch your toes 
- Come up and reach to the sky, fully extending your body

Bend and Bow

- Start in a push-up position
- Press hips back into downward dog position 
- Bring hips towards the ground into an upward dog position
- Continue switching between downward and upward dog

Upward to downward dog transitions

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm push-ups

- Hold a single kettlebell in front of your body
- Perform a deadlift while keeping the kettlebell close to your body
- Repeat for desired reps

Kettlebell deadlifts

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Single arm kettlebell shoulder press

Warm-up

3 Rounds for total reps (Fight Gone Bad Style):

1 min Sumo deadlift high pull
1 min v-ups
1 min single arm clean & jerk 
1 min sit-ups 
1 min down-ups 
1 min rest

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift
- As you reach hip extension, use the momentum to drive the kettlebell up towards your chin 
- Drive your elbows up to keep the kettlebell close to your body

Kettlebell sumo deadlift high pull

- 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

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

- Place your hands on the floor on front of you
- Hop back, hop forward
- Jump up 
- Repeat

Down-ups

- Start holding a single KB on the ground 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 Single Arm Clean & Jerk

3 Rounds (Fight Gone Bad Style)

Week 4, Day 3

Welcome!

Week 1, Day 1

Week 1, Day 2

Week 4, Day 3

More workouts from Chesaney Kooy