Name: Playbook - GNO Fitness - W2/D1 Full Body Strength (C) + AMRAP Finisher
Uploaded: 2023-01-05T20:02:49.537Z
Duration: 60 min
Description: W2/D1 Full Body Strength (C) + AMRAP Finisher

Jadi

Workout 1 (Focus Movement):

3 Rounds (add 2 more Rounds if time allows)
- 5x Back Squats


Workout 2 (Supplemental Movements):

3 Rounds
- 10x SL Hip Thruster /s
- 10x Push Ups
- 5x Pull Ups


Workout 3 (AMRAP Finisher):

10 Min AMRAP
- 200m Row Erg
- 20x KB Swings

- 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

Before we start our working sets, make sure to use 1-2 Sets to warmup / progress to your working weight. 

Alternatives: Goblet Squat or Dumbbell Squats

Barbell Back Squat

3 Rounds
- 10x SL Hip Thruster /s
- 10x Push Ups
- 5x Pull Ups

- Chin and chest up 
- Focus on pulling through your elbows to your hips and not allowing your arms to overpower

(Assisted) Pull-ups

Perform einer normal or modified Push-Up.

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

For Modified Version (Option 1 - Video):
- Place your knees on the Ground
- Continue with the push-up movement

For Modified Version (Option 2):
- Place your hands higher (e.g., on a bench)
- Continue with the push-up movement

(Modified) Push-ups

- Place your upper back on the box or bench
- Push through your heel raising your hips 
- Engage your glutes at the top

Weighted Single Leg Hip Thrusts (Right)

Weighted Single Leg Hip Thrusts (Left)

Supplemental Strength Circuit

Let’s finish the workout with a 10 min AMRAP (As Many Rounds As Possible). Try to complete as many rounds as possible within the 10 min. There is no rest planned! 

Completing both exercises counts as 1 round.

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

AMRAP Finisher

W2/D1 Full Body Strength (C) + AMRAP Finisher

Candace

W1/D1 Full Body Strength (A) + HIIT Finisher

This is a great conditioning workout. Somehow I made it through but was super sweaty.

W1/D2 HIIT Circuit

This is great for building up conditioning!

W1/D4 Progress Check + Metcon

W1/D5 Full Body Strength (B) + ABS Finisher

W1/D6 Conditioning

W2/D2 Metcon

W2/D4 Progress Check + Metcon

W2/D5 Full Body Strength (D) + ABS Finisher

This was a very hard session but I made it through. I wish the timer on here went up to 60 minutes. It only goes to 30 minutes so I had to use my timer on my phone.

W2/D1 Full Body Strength (C) + AMRAP Finisher

Community

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