Name: Playbook - Emily Breeze Ross Watson - 4 Rounds
Uploaded: 2023-07-01T01:21:36.136Z
Duration: 20 min
Description: 4 Rounds

4 Rounds- 1:00 min of each exercise, then 1:00 min rest after one full round

Power cleans
Russian twists with weight
Overhead squats
Shoulder to overhead

- Start with feet hip width apart 
- Clean weight to shoulders
- Lower back down and repeat
- Can be down with barbell or DBs

Power Cleans

- 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

- Begin with dumbbells in each hand overhead
- Press hips back lower down until 90 degrees
- Drive through your heels to come back up

DB Overhead Squat

- Start with feet hip width apart 
- Brace your core and press the weight  overhead 
- Can use Strict Press, Push Press or Push Jerk movement 
- Complete at full arm extension

Shoulder to Overhead

4 Rounds

💪💪💪 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

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

25 to 5 Rep Scheme plus 3 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!

4 Rounds

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