Name: Playbook - Dakota Meyer - W3/D1 Barbell Complex
Uploaded: 2022-03-21T11:33:14.516Z
Duration: 60 min
Description: W3/D1 Barbell Complex

Brandy

WEEK 3: Day 1
WORKOUT: Barbell Complex
____________________
WARM UP: 5min Time Cap
PYP - 40/32 kcal

RESISTANCE CIRCUIT: 30min AMRAP RX Weight: 135/85lb Pyramid Circuit: 1-10-1 reps
Front Squat -
RDL - 
Bent Over Row - 
Push Press - 
Burpee - 

CORE: 10min AMRAP
Hollow Body Reverse Crunch - 30
KB Standing Oblique Crunch - 20/side
Mountain Climber - 60

FINISHER: 10min AMRAP
Banded Bicep Curl - 30
Banded Overhead Tricep Extension - 30
Banded Single Arm Lateral Raise - 20/side  *Barbell Complex* Perform one rep of each movement, then do 2 reps per exercise, then 3, etc until 10, then 9, 8, 7 etc. until t10 minutes elapses.

5-min Time Cap

Pick your poison (assault bike, rower, ski, run)

Males - 40 kcal / Females - 32 kcal

M-40kcal F-32kcal 5min time cap

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Pick One (Bike,Ski,Row,Run)

Warm Up

RX Weight: M-135lb F-85lb

Maintain weight through entire circuit. 

30-min AMRAP

Barbell Front Squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Barbell Bent Over Row

Barbell Push Press

- Stand shoulder width apart

- 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

- Jump up in the air and bring your hands over your head

Burpee

Barbell Complex

Hollow Body Reverse Crunch

Dumbbell Standing Oblique Crunch

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

Mountain Climbers

Core

Banded Bicep Curl

Banded Overhead Tricep Extension

Banded Single Arm Lateral Raise

Finisher

W3/D1 Barbell Complex

W8/D5 Partner Complex

Could feel the burn on those finishers! Good workout

Katie

W8/D4 Legs

W8/D3 Pull

Patrick

Great lift right before I start my shift on very little sleep!

W8/D2 Push

Nathan

Kyle

I took a break for awhile but it felt good to get back on the grind 💪🏻

Brice

W8/D1 Barbell Complex

I love the partner complex it really challenges me! Great workout to start a Saturday!

W3/D1 Barbell Complex

Community

More workouts from Dakota Meyer