Name: Playbook - Dakota Meyer - W5/D1 Barbell Complex
Uploaded: 2022-04-01T20:20:09.282Z
Duration: 60 min
Description: W5/D1 Barbell Complex

WEEK 5: Day 1
WORKOUT: Barbell Complex
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WARM UP: 5min EMOM
PYP 10/7 kcal

RESISTANCE CIRCUIT: 30min AMRAP
RX Weight: M-85lb F-55lb
Thruster - 20
RDL - 20
Bent Over Row - 15
Upright Row - 10
Burpee - 10

CORE: 3 Rounds
Reverse Crunch - 20
Weighted Standing Oblique Crunch - 15 each side
Weighted Russian Twist - 40

FINISHER: 10min AMRAP
Push Up - 20
Pull Up - 7
Sit Up - 15

5-min EMOM

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

Males - 10 kcal / Females - 7 kcal

M-10kcal F-7kcal

- 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-85lb F-55lb

Maintain weight through entire circuit. 

30-min AMRAP

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell Thruster

- 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 Upright Row

- 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

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunch

Dumbbell Standing Oblique Crunch

- 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

Core

- 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

Sit Up

Finisher

W5/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!

W5/D1 Barbell Complex

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