Name: Playbook - Emily Breeze Ross Watson - 25 to 5 Rep Scheme plus 3 Sets
Uploaded: 2023-07-01T01:21:36.234Z
Duration: 20 min
Description: 25 to 5 Rep Scheme plus 3 Sets

25-15-10-5 Rep Scheme

Bear complex. Try 55 lbs
Push-ups
Alternating lawnmower pulls
Backward lunges with weight in front rack position 

Run 400m run after each round

Will be as follows: 25 bear complex, 25 push ups, 25 alt lawnmower pulls, 25 front rack back lunges, run. 15 bear complex, 15
push ups, 15 alt lawnmower pulls, 15 front rack back lunges, run. 10 bear complex, etc… 

then 

3 sets

3 wall walks
1:00 min plank hold

- Consists of five exercises performed with a barbell that are executed in a series before resting
- Exercises include a power clean, front squat, push press, back squat, and a behind the head push press
- Same weight must be utilized for all five movements

Bear Complex

- 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 straight with your feet shoulder-width apart and hold a DB in your left hand
- Squat as you rotate your torso to the right and bring the DB toward your foot
- Stand up, rotate your torso slightly to the left and raise the DB over your head 
- Switch sides and repeat

Lawnmower Pulls

- Holding DBs on your shoulders 
- Step backwards keeping your chest up
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Backward Lunge

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Sprinting is a more powerful, faster form of running that can only be performed in short spurts.

Running

- Begin in a push up position with feet up on the wall
- Walk your hands towards the wall while walking your feet up the wall

Wall Walk

- Start in a plank position
- Keep your core engaged

Plank Hold

25 to 5 Rep Scheme plus 3 Sets

💪💪💪 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!

Jamie

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! ✅

Descending Rounds 5 to 2

10 to 1 and 5 Sets

5 Sets and 3 Rounds for Time

400m Run Plus

4 Sets and Sit-ups

Nice sweat session while baby girl napped. Thanks Breeze!!!

Maureen

2, 3 and 4 Rounds

4 Rounds and Cardio

Back Squats and Rep Scheme

Rep Scheme and Wall Sit

3 Sets of 15 plus 4 Rounds

Run, AMRAP and Cash Out

5 Rounds plus 3 Rounds

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

25 to 5 Rep Scheme plus 3 Sets

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