Name: Playbook - GNO Fitness - W5/D1 Full Body Strength (A) + Metcon Finisher
Uploaded: 2023-01-05T20:10:18.260Z
Duration: 60 min
Description: W5/D1 Full Body Strength (A) + Metcon Finisher

Workout 1 (Focus Movement):

3 Rounds (add 2 more Rounds if time allows)
- 5x Trap or Hex Bar Deadlift
- 10x Deadbug


Workout 2 (Supplemental Movements):

3 Rounds
- 20x Alt. KB Gorilla Row
- 8x Bulgarian Split Squats /s
- 8x Half Kneeling Shoulder Press /s
- Rest 60 seconds


Workout 3 (Metcon Finisher):

- 100x Wall Balls
- Whenever you break: 30 sec Plank Hold

Todays focus strength movements are Trap Bar / Hex Bar Deadlifts superseted with Bodyweight Deadbugs for further core engagement.

Before we start the 5 Rounds, make sure to use 1-2 Sets to warmup / progress to your working weight. 

We want the Deadlift to be heavy. With our working weight we should not be able to do more than 5-6 Reps in one Set.

Alternative: Conventional Deadlift, KB or DB Deadlift.

Step inside the Trap Bar. Place your feet in the middle. 

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar / Hex Bar Deadlifts

- Begin supine with knees bent 90 degrees and arms straight up
- Straighten one leg at a time and the opposite arm at the same time

Tip: Focus on keeping your lower back on the ground. Slightly tilt your pelvis and upper back. You do not want to arch your back.

Bodyweight Deadbug

Focus Strength Movement: Deadlift

3 Rounds
- 20x Alt. KB Gorilla Row
- 8x Bulgarian Split Squats /s
- 8x Half Kneeling Shoulder Press /s
- Rest 60 seconds

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated and back straight

Tip: Place your kettlebell slightly in front of you and pull towards your hips. (Diagonal movement)

Each movement = 1 Rep so 1x left and 1x right = 2 Reps

Alternating Kettlebell Gorilla Rows

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian Split Squat (Left)

Sit on the bench, place both feet straight in front of you. Leave your driving foot in place, place your supportive foot on the bench. 

- Drive up through the heel of your main foot. Your rear foot should not do any work rather than stabilization.

Dumbbell Bulgarian Split Squat (Right)

- On one knee, other leg bent at 90 degrees in front of your body
- Hold the kettlebell at shoulder on same side as knee grounded
- Keep your elbow close to your torsos in your starting position
- Press weight straight overhead

Half Kneeling Kettlebell Shoulder Press (Right)

Half Kneeling Kettlebell Shoulder Press (Left)

Supplemental Strength Circuit

Complete 100 Wall Balls. Whenever you break, perform 30 sec plank hold, before you continue with the Wall Balls.

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Arms directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Plank Hold

Metcon Finisher

W5/D1 Full Body Strength (A) + Metcon Finisher

Candace

Jadi

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/D1 Full Body Strength (C) + AMRAP Finisher

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.

W5/D1 Full Body Strength (A) + Metcon Finisher

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