Name: Playbook - Emily Breeze Ross Watson - 4 Rounds
Uploaded: 2023-07-01T01:21:36.275Z
Duration: 25 min
Description: 4 Rounds

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

Sarah E

4 Rounds 

10 KB Swings
8 Push-ups
6 Clean and jerks. Try 75-95 lbs

then 

rest 90 sec 

then 

4 Rounds 

10 Box dips
8 Box jumps/step overs
6 SDLHP. Try 75-95 lbs

then

rest 90 sec 

then 

4 Rounds 

10 Back squats. Try 75-95 lbs
8  Backward lunges with weight in back rack position 
6 Burpees

- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling the KB forward and up
- Stopping just in front of the shoulders 
- Allow KB to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- 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

- Start in the standing position with your feet hip-width apart
- Squat down to lift the weight off the floor and lift it to a front rack position
- Raise the weight overhead with a range of motion similar to that of a push press
- Allows you to build muscle in your glutes, hamstrings, and triceps

Clean and Jerk

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Box Dips

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

- Stand in front of a box
- Step up to full extension and over the box 
- Keep your chest up
- Lower to ground and repeat with other leg

Box Step Over

- Start with feet outside hips, toes turned out 
- Set hips just above knees, keep back flat and set shoulders at or slightly over the bar
- Hands should be near center of the bar 
- Lift bar or kettlebell from shin to underneath your chin 
- While doing a full hip extension, pull your elbows high
- Hands come to chin height and elbows come to ear height to finish movement 
- Replicates upward movement of a clean or snatch

Sumo DL High Pull (SDLHP)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Back Squat

- 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

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!!!

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

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

Community

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