Name: Playbook - Dakota Meyer - W4/D5 Partner Complex
Uploaded: 2022-04-04T12:10:44.409Z
Duration: 60 min
Description: W4/D5 Partner Complex

WEEK 4: Day 5
WORKOUT: Partner Complex
____________________
WARM UP: 5min Time Cap
PYP - 40/32 kcal

RESISTANCE CIRCUIT: 30min AMRAP RX Weight: BB 155/115LB
KB Farmer Carry - 40m
*BB Front Squat - 40
*BB Push Press - 40
Pull Up - 40
Push Up - 40
**Standing Med Ball Oblique Throw - 15/side

ACCESSORY CIRCUIT: 10min AMRAP
Barbell Bicep Curls - 20
Barbell Overhead Tricep Extension - 20
Barbell Front Raise - 20

CORE: 10min AMRAP
Side Plank - 1min/side
Hollow Body Reverse Crunch - 20
Bicycle Crunch - 50

FINISHER: 5-min Time Cap
Tug-O-War
  - *One person working at a time on push press and front squats, breaking up the reps as needed.- **Standing Med Ball Oblique Throw: Both people standing beside each other ~5 feet away, sling med ball back and forth twisting torso with feet planted.

(Pick One) Ski / Row / Bike / Run

Warm Up

Kettlebell Farmers Carry

Barbell Front Squat

Barbell Push Press

Pull 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

Standing Med Ball Oblique Throw

Partner Complex

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curl

Barbell Overhead Tricep Extension

Barbell Front Raise

Accessory Circuit

Side Plank

Hollow Body Reverse Crunch

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunch

Core

Separate into two teams as evenly divided as possible by strength. Pull with all your might for 5 minutes, may the best team win.

Rope Tug-O-War

Finisher

W4/D5 Partner Complex

This really showed me that all we can do is get better. I don't know if I did it right, but I'm smoked and can only get better ready for the next one

Dakota

Kicked my butt! Definitely going to get me back in shape!

Chris

Great workout exactly what I was looking for! Thank you!

Adam Kelley

W1/D1 Barbell Complex

This is very different from the traditional training I’m used to do. I’m slowly getting the feel for more of a circuit style training!

Sawyer Adams

😅 Great Workout! Definitely did not break my soul.

Carl 

Patrick

W1/D2 Push

Are you still making workouts? Seems like nothing has changed in the last couple weeks? Thanks

Mason Patzer

Had to substitute a few minor things, being I am a bit limited in my garage gym, but Damn !!!! Wrecked !!!!! Loving it !!!!!!

Nicholas

W1/D3 Pull

Meant to hit 5 stars… forces me to leave my comfort zone and truly challenge myself. Thank you

Brent Nadjadi

Some of me the videos would load on the new movements

Mike

W1/D4 Legs

This was a killer and I knew going into it I wasn’t sure I could do it all, but I wanted to try it took way longer than 60 minutes but we did it! Now will I be able to walk or move tomorrow 😜

Katie

Fell WAAAAAAAAY short on this one yesterday, but I gave it my everything !!! You guys have to be SUPERHUMAN lol !!!! Just motivates me to get better everyday !!!!!!

W1/D5 Partner Complex

John Paul

Wasn’t feeling working out this morning, had to force it out of me today !!! Got it Done !!!

W2/D1 Barbell Complex

Videos are still not working buddy… just a heads up

Took the last couple of days to stretch, heal up a bit, and do some long distance running, which felt great because I crushed this work out !!!!! BOOM !!!!!🎤⬇️

This was quite a long workout so I shortened it up a little bit. Still a great ass kicking tho.

Ross

W2/D2 Push

Hey man the videos for the exercises won’t load. Idk what’s up with it 🤷‍♂️ Great workout besides that

Lots of videos not loading but I was able to look up the workout and get through it… super tough thanks

W2/D3 Pull

Sweaty Saturday! Way to start my weekend!

W2/D4 Legs

W2/D5 Partner Complex

W3/D1 Barbell Complex

W3/D2 Push

W3/D3 Pull

W3/D4 Legs

Finally got it. I think the format for the app made it more difficult to understand but overall awesome workout.

W4/D5 Partner Complex

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