Name: Playbook - Dakota Meyer - W1/D5 Bodyweight + Plate
Uploaded: 2022-01-21T01:21:52.025Z
Duration: 60 min
Description: W1/D5 Bodyweight + Plate

Matthew

Alex

||  Week 1 - Day 5  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 10 rounds  -
Ski, Bike, Row - 30sec on / 30sec off

Partner Day

||  Resistance  ||

- 25-min AMRAP -
Air Squats - 30
Walking Lunges - 15 each leg
Step Up - 20 each leg
Sit Up - 10
Push Up - 20
Pull Up - 10
Mountain Climber - 40
Plate Front Raise - 15
Plate Bicep Curl - 15
Bench Dips - 20



||  Finisher  ||

- 10-min EMOM -
Russian Twist - 30
Box Jump - 10

Assault Bike

Warm Up - Assault Bike

20-min AMRAP. Don’t sell yourself short. Put the work in and you’ll be better than when you started.

- Stand with feet shoulder width apart

- Lower in to the bottom of a squat 
pushing your hips back and down

- Stand up out of squat to full hip extension keeping your chest up

- Your knees should be inline with your toes

Air Squat

- 15 reps each leg

- Lunge forward alternating legs

- Don't allow your front knee to surpass your toes

- Front leg should be bent 90°

Walking Lunge

- 15 reps each leg

- Box height > 12”

- Alternate legs

Box Step Ups

Sit Up

- Hands just outside chest

- Fingers parallel with body

- Keep core tight

- Elbows tucked to side

- Fully extend elbows

- Less than 90° on the way down

Push-Up

Pull Up

- Bring your knee toward your elbow
- Repeat on the opposite side and increase speed as you feel comfortable

Mountain Climbers

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate Front Raise

Plate Bicep Curl

Bench Tricep Dip

Workout

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

- Stand a foot or so away from 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 stepping down with one foot at a time

Box Jump

Finisher

W1/D5 Bodyweight + Plate

W1/D1 Dumbbell

Leah

Wael

W1/D3 Kettlebell

W2/D1 Dumbbell

Beau 

W2/D3 Kettlebell

Amazing workout. Would love more sets like this.

W1/D5 Bodyweight + Plate

Community

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