Name: Playbook - Emily Breeze Ross Watson - Day 1: 10 Min EMOM & AMRAP
Uploaded: 2023-07-01T01:21:35.586Z
Duration: 20 min
Description: Day 1: 10 Min EMOM & AMRAP

4 weeks into my second pregnancy with an 8 month old… I plan on doing your workouts the whole way through just like last time!! 🤞🏼🤞🏼 everything goes well! Thanks AGAIN!!!

Claire

10 minute EMOM:
Odd: 12-15 thrusters (35 lbs in each hand or BLANK on barbell) 
Even: 20 burpees 

4 rounds: (AMRAP as many Rounds and Reps in time frame)
3 min AMRAP w/ 1 min rest in between rounds. Pick up where you left off..

7 clean and jerks (65 lbs* suggested)
7 back squats 
7 SDLHP (sumo deadlift high pull)
7 front rack lunges on each leg

- 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

- 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

- 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

- 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

- 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)

- Start with a barbell in front rack position
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring forward leg even with the back leg then switch

Barbell front rack lunges

Day 1: 10 Min EMOM & AMRAP

Michelle Lanterman

Day 2: The Five Rounds

Callia

AHMAZING! Yeah so I’m late to the game on these leg workouts, but whatever I’m doing them… and LOVING them!!

Day 1: 10 Min EMOM & AMRAP

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