Name: Playbook - Hannah Bower - W6/D5 Optional Full Body Get Stronger 3.0
Uploaded: 2022-02-22T15:40:40.190Z
Duration: 40 min
Description: W6/D5 Optional Full Body Get Stronger 3.0

Delaney

Kayla

I actually did the MURPH WOD today, but wanted to keep track of my workout days. Got a great workout!!

Amber

4 rounds done! Some modifications for pregnancy but overall feels great!

Erin

This one was TOUGH, today. I am happy I made it through. ❤️

Cleo

Only did 30 min and 3 times through because I also added in a run. But proud of myself for doing it!

Ashley

5 rounds! I did take the burpees out of the last round because I was over it 😅

Eiggam84

Cady

6 rounds in 37.30mins - phew! What a beauty!

Casey

Morgan

Fire as always!!!! I am literally dripping sweat!!!!

Cynthia 

Part 2. Do you have a twin brother for me to marry?  Haha as I was saying... This was behind fantastic!  I stretched out 5 round in an hour and hot damn!  I'm ready to climb me a mountain

Leigh-Ann

Will you marry me!???🥰😍🥰😍. This made MY WEEK!  I have been so stressed and depressed lately.... Drug myself out of bed today and put off working out until after breakfast

Alona

This workout always humbles me every time!! So good

Rebecca Milway

I’ve been a little sick so I felt super weak during this one! Glad I did it though!

Kayla Lennon

Danielle

Felt better fitting this into my routine. A refreshing challenge to kick off my weekend 😍

Cassandra

Really tough but I also felt so strong! 5 workouts done this week! 💪🏽

Malorie

Deadlift burpees might be added to my favorite list

Alexandria

Loooooooove this one!!!! I feel absolutely amazing!

Melissa

Ciara

That was a SWEATY one! Made the most out of the small living room space and equipment I have!

Jewel

aboyce9

Jenny Winderbaum

This workout was much more challenging this time around. I almost made it 12 PP without my cycle returning. Well, this morning Mother Nature came knocking on my door.😭😂
This workout felt HEAVY. Every lift felt HEAVY. I had to knock down the weight for the push press because I felt as though my form was being sacrificed. All and all, I am stoked I was able to make it through 7 rounds 💪🏽.

Woah!!! Love this one!! I almost didn’t workout today glad I came to gym and got it done!! 🤗🤗

Nikki Ouk

Got a solid 25 minutes in. Planned for 35 but my children had other plans 🤪

Shawnia

This one always takes my breath away…in a good way though! 😉

Sara

These are some challenging moves to do that long lol so fun thou!

Emma

This is the first time I did this one. I wanted to quit after two rounds but kept going and did 5 rounds in 30 min. Everything hurts 😂 I upped weights to two 35 pound dumbbells for push presses and felt pretty good. These workouts really humble me 😆

Sheina

I’m staying in a hotel and everyone is on the machines I wanted so I decided to give this a try. Wow. Even with the basic weights at the hotel gym, this killed me. Loved it.

Roslyn

Heart is pounding! Worked up quite a sweat even with being outside in 45 degree weather!

Victoria

Christine Moller

Full body days are my favorites, this kind of workout is so enjoyable to go through 👌🏽👌🏽👌🏽it felt like I am just playing, I so love it!

Elaine

Challenge Week 6 Done💪🏼✨🔥🔥🔥

Veronica

Leah

Wow. The extra 2 reps per exercise was insane. I ended up only doing 5 full rounds vs the 6 I did in week 2. BUT, that actually equated to more overall reps! 400 vs 384. It was brutal!

Aubrey

So challenging but so good 🔥💪🏼 LOVING the full body AMRAP workouts!

Amy Cobb

Meaghan

This was just as tough as it was in week 2 😅 I was dripping sweat about 2 rounds in 😅

Madeline

This was incredible. One of my fav workouts for sure

Hannah

Sarah

Went up on weight and pushed through!! Loving the feeling of getting stronger! 😍

Kadie Burns

I am absolutely drenched in sweat lol 😅

Tara

Only had 5 pounds and 30 minutes but I am sweating 😅

Brynn

I love doing the optional workouts for the week on Sundays when I feel like getting a workout in. I was a little hesitant about this one since my legs are jello from doing last weeks optional yesterday. But honestly this was the perfect back to back combo, my legs feel less like jello afterwards 🙃

Kassandra

These Full Body circuits will always be optional. 

Workout: 40 minute AMRAP ( as many rounds as possible)
Push press
Deadlift to 1/2 burpee
Skull Crusher Pushups
Step-up jumps
Romanian deadlift to row
Kneeling Curl to Press + Choppers

Set a timer for 40 minutes, or however long you have available today and do as many rounds of the following movements.

Reps are slightly increase, so see if you can match or even surpass your previous number of rounds from week 2.

You will need a barbell ( or dumbbells),  and a sturdy bench/chair/ottoman for this workout

8 Push press
8 Deadlift to 1/2 burpee
8 Skull Crusher Pushups
8 Step-up jumps
8 Romanian deadlift to row
8 Kneeling Curl to Press

This can be done with dumbbells, kettlebells, bands, or a barbell

Reminder: push press is very similar to military press. Main difference is that in push-press you use assistance from your your knees and hips. Core always remains engaged

Form:
- Begin with dumbbell in each hand at shoulder level
- With an engaged core and neutral spine, bend your knees and shift at the hips and explode upward to press the weights overhead. =
-Lower the weights to your shoulders while also slightly bending your knees to prepare for the next rep

Push Press

Equipment Substitution: dumbbells or kettlebells will work great.

Modifications: step back, or perform standard burpees. Can also do burpees and then deadlifts 

Form:
-Engage your core, hinge at the hips, neutral spine 
-Engage your lats, sit back in your heels, and pull the weight for a deadlift 
-lower the weight back down
-Jump or step your feet back into a plank position 
-Jump or step back to deadlift starting position

Deadlift to Half Burpee

Equipment Substitution: dumbbells, kettlebells, bands 

Modification: perform standing on a bar, tall bench, or dumbbell skull crushers, or Tricep kickbacks, overhead Tricep extensions 

Form:
-Place your hands on the edge the edge of a surface
-Keep your core engaged 
-The farther you are away the harder it is 
-Using your triceps lower your head to the bench or below
-Press through your triceps back to starting
-keep your torso and head still to isolate your triceps

Skull Crusher Pushup

Equipment substitution: box, ottoman, stair

Modifications: lunges jumps, track starters, alternating lunges 

Form:
-Stand tall and engage your core 
-Place on foot on a safe surface 
-Press through your glutes and jump on the bench leg 
-Drive your opposite knee to 90 degrees 
-Lower safely down by landing on a slight bent knee

StepUp Jumps

Can do these with a barbell, dumbbells, kettlebells, or band

Modifications: split up the movements (just row and then just deadlift)

Form:
-Start with your weight in each hand and in standing position
-Engage your core, retract your shoulders, neutral spine
-Hinge at your hips and shift your hips backwards to lower the weight to mid-shin level
-Keep your core engaged and in the bent over position, row the weight to your chest
-Lower the weight to your shins
-Stand back up to extension
-Repeat

Romanian Deadlift to Row

Equipment Substitutions: can do these with weights, bands, or cables

Reps: 8 reps per movement (curl to press AND choppers )

Form:
-Start in a kneeling position
-Engage your core and curl your weights to your shoulder
-Keep your torso still; you do not want your torso to twist
-From your shoulder position press the weights overhead 
-Lower in the same fashion
-The go into choppers 
-Arms extended, core engaged twist your entire torso keeping your arms straight

W6/D5 Optional Full Body Get Stronger 3.0

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