Name: Playbook - Emily Breeze Ross Watson - 2 Rounds and Jump Rope
Uploaded: 2023-07-01T01:21:36.329Z
Duration: 18 min
Description: 2 Rounds and Jump Rope

This was so much fun! Quick and very effective sweat sesh first thing in the morning! Ready to crush the rest of the day!

Jamie

2 Rounds for Time 

25 DB/barbell thrusters. Try 30 lb DB or 65 lb bar
25 sec plank hold
25 Push press (30lb dumbbell/65lb bar)
25 sec wall sit hold
25 Burpees
25 sec dead hang hold from pull-up bar or plank
25 Pull-ups or pushups
25 Air squats

then 

2 min of jumping rope, can be single or double unders

- Holding a DB in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the DB overhead
- Lower the DB back to your shoulders repeating the movement

DB Thruster

- Start in a plank position
- Keep your core engaged

Plank Hold

- Chest is up, bend in the knee, dip and drive weight up above your head

Push Press

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

- Bending at your hips and knees, reach down to put your hands on the ground
- Extend your legs out behind you and quickly hop into a push up position 
- Keeping hands on the ground, reverse the leg drive motion to bring your feet back under you
- Stand back to your feet 
- Increase speed as you feel comfortable

Burpees

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Up

- From a push up position
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Push Ups

- 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 Squats

- Amazing cardio piece 
- Single jumps, make it faster or slower depending on your pace and what your heart rate is telling you

Jump Rope

- One jump and two spins with the rope
- Flick in the wrist, a little bit faster

Double Unders

2 Rounds and Jump Rope

💪💪💪 another amazing workout. Secretly looking forward to the one minute rest after each round, lol.

Sukh

Kaitlyn

Paulina

3 Rounds

It’s a love/hate relationship with the burpees! 🥵

Heidi

Iliana

The time on these seems to be off-I’ve don’t the first two full body workouts and they don’t take me 45 min

donna

21-15-9 plus 4 Rounds

Callia

2 Rounds and Cash Out

Burpee’s at the end were killer! Great workout!

Baby Fran burn. Waited one min between rounds! Went and got my level 1 this weekend so I’m still amped up from all that energy. Awesome workout!

Meleni

First time doing burpees in over 2 years. Whew!!!

Lindsey

DB and Burpees

My knees are probably not happy with me after this. Lol, but it was a great workout.

Martha

This was one of my favorite of yours! From the beginning, I did half step up and half box jumps bc it’s been since before pregnancy that I’ve done box jumps and needed to gain that confidence back.  Took me 27:54 with putting my workout partner (aka 5 month old) down for a nap in between.  I will be SORE tomorrow and love every second! 

Also, I did CrossFit for about 5 years until 2020 and then decided I needed a change anyway when the gym shut down.  I’ve been doing your workouts (off and on, but now WAY on) since and my 5’3” legs have never felt stronger, but also LEANER.  Thank you! 

👆🏻Long 🤷🏻‍♀️

Claire

40-30-20-10-20-30-40

Amanda

First workout of the new year. Sweating feeling great. Not a new me but a better me. Falling back in love with workouts and my self. Thank you for the continuous push in these workouts :)

Fight Gone Bad Style

Loved it. Quick 30 minutes while my husband watched the kids!!!

Sarah E

12-10-8-6-4-2 and Cash out

Descending Rounds

Joyce

Whew. Tough … marking this with a star to come back to as a way to test my progress.

Candice

OH squats and 100 reps

Great workout. Ran my best mile to date; and I hate running! 🙌🏾💪🏾

Great workout !! 

Shoulders burning, I couldn’t head out for a run so I substituted it for 5km (3.1 mile) on my spin bike.

Sarah

Five Set Circuit and Cardio

Shroog AJ

4 Rounds and Cash out

10-15-20-15-10

Love the box jumps after squats! Feeling strong 💪🏼

5 Rounds plus 20-15-10-5

Ascending Rounds

3 Rounds with Burpee Penalty

10 Rounds

40 to 10

60-50-40-30-20-10

4 Rounds

5 Sets and Rep Scheme

6 Rounds, Wall Sit and Holds

Cardio, Raises and Core

Michelle

5 Rounds, Jumps and Superset

6 Rounds plus 3 Sets

4 and 5 Rounds

AMRAP and EMOM

chelsah skaggs

7 Rounds

Tabata 5 Rounds

Burpee Squats and Hollow Rock

3 Set Circuit

Kelsie

25 Min AMRAP

Did 55lb with barbell instead bc I was missing the barbell…. Took me 37:27, but done! ✅

2 Rounds and Jump Rope

Community

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