Name: Playbook - Jeremy Scott - 30/30/30 MetCon #100 in App
Uploaded: 2024-04-18T19:45:54.166Z
Duration: 40 min
Description: 30/30/30 MetCon #100 in App

Terrific burner! I underestimated myself and will increase weight next time I do this one. Thanks, J!

Ellesse

Just right for my level of fitness and mobility

Shaun

Kimm

Tracy

Fun WO … went with 25#s for all DB movements.

Guillermo

30 seconds on 30 seconds off for each movement x 6 rounds for a 30 minute face melter

- Mini Band External Rotations 2 minutes 
- Wall Slides 1 minute
- Dead Hangs (from pullup bar) 1 minute 
- Yoga Pushups 2 minutes

- Loop the mini band around both wrists
- Externally rotate outward against the resistance of the band (palms in, palms up and palms down)

Mini Band External Rotations

- Stand tall with your back leaning flat into a wall
- Press your arms into the wall, flare them out from your sides and bend your elbows, forming a W
- Maintain contact with the wall as you slide your arms vertically overhead while maintaining the bend in your elbow
- Pause
- Slide your arms back down the wall until your elbows are close to your sides
- Repeating for time or reps

Wall Slides

- Use a secure overhead bar (Use a step or bench so you can easily reach the bar with your arms, as you don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you), arms shoulder-width apart
- Move your feet off the step or bench so you’re hanging on to the bar (or just bend your knees if you are able to reach the bar)
- With your arms straight hang from the bar with your body straight and your feet off the floor
- Do not fully relax your shoulders, instead keep them active by pulling them slightly down and back

Dead Hang

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position 
- Shift back into a downward dog position  
- Return to starting position

Yoga Pushups

Upper Body Mobility Prep

- Inchworms 2 minutes
- Elevated Pigeon Stretches 1 minute per side 
- Spiderman Steps 30 (15 per side)
- Bodyweight Squats 2 minutes

- Stand tall with your legs extended straight, but not locked out
- Bend over from the hips and touch the floor with your palms flat on the floor
- Keep your legs straight as you walk your hands as far forward as you can to a high plank position 
- Reverse the movement by walking your hands back to your feet, then straighten up to the starting position

Inchworm Walkout

- Find a flat raised surface, between the knee and hip height
- Place the lateral side of your lower leg against the raised surface parallel to your shoulders
- Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute
- Move around in this position with control going from one side to the other with both a vertical and leaning torso positions

Elevated Pigeon Stretch (R)

Elevated Pigeon Stretch (L)

- Start in a high plank position
- Step one foot forward and place it flat on the ground on the outside of your hand
- Return the foot to starting position and repeat with the opposite leg

30 Total reps (15R/15L)

Spiderman Steps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squats

Lower Body Mobility Prep

30/30/30 MetCon #100 in App

Harder then I thought. I used 25lbs DBs for the entire set.

Stacey

2 Move Sunday Advanced MetCon 3/24

11 rounds 🥵🔥 moved more slow and controlled. Love the bodyweight metcons

Nina

🥵 That was…fun? 10 rounds 31:30 round 7 is when it kicks back

Chad

ENRIQUE

#101 Sunday MetCon Inside the App Bodyweight Only

40 min 
Added db swings at the end and front and lat raises (8lbs)

Started with 15lb
Ended with 25lb

Left out overhead raises with split squats

#20 for split #30 for rest with 50 mountain climbers ends of each round 30 minutes. Tough looked easy lol

George

That was a burner!! 15:06 withs 20s on squat presses and 35s for curl/press/ext and rows

Benjamin

Sunday MetCon 9 Rep -1 6/6

30:01: 15#/30#/20#/20#/bw; good for a first go-round but could go up next time. Thanks for the burn, coach!

Loving these MetCons in between lifting days! I used 25# db’s and the monster sets are where the fun is.

Started too heavy on the monsters!!!  Guess I am not a Monster.😂 24.28.

Duane

5 x 5 x 5 Sunday MetCon 6/1

Hunter

I love this one! Jump roping is my favorite

Bruna

I did 100 skips every time. Great workout

Cheryl

Jump Rope HUB 5/10 Sunday MetCon

Matt

Warmed up with Animal Style core workout and added another set for down, up, down. Shoulders meet 🔥

Greg Parks

Up Down Flow Sunday MetCon 5/10

Love the patience this workout forces you to have and such a great burn! 🔥

40lbs and 35 on reverse split squat. 30:49

Robert

Good one. I used 25# and 20# DB and it took 37 minutes and change.

Nicholas White

Sunday MetCon 4 moves to zero

Good one it’s spicy the whole time. I used 25# DB for all and it took me about 40 minutes.

Just what I needed for a quick and effective workout after work today! 🔥💪🏼

Sunday MetCon 5/3 Single DB

Sunday MetCon +1 -1 Pyramid 6/1

Sunday MetCon May Hot 100

Metabolic Mobility Flow Sunday Series

32:06 to complete (video version / more aerobic) This was fun … stronger every day 💪

Great workout. To note: on the write up for the exercises you have 50 reps for all exercises vs. the 5 reps for the renegade rows and 5 squat to press as it is shown on the video.

Clint

The 5-50 4/12 Sunday MetCon

They should tell you to rate by touching the fifth star first. I hit the first star and thought I could hit all of them to make it five stars. Anything Jeremy and Heather do is always 5 stars. So …I hope this is noted. 
Wouldn’t ever give one star ⭐️

Lauren

Alyssa

3/22 30 Minute AMRAP Sunday Advanced MetCon

Loved this workout! Solid hiit with the EMOM.

Theresa Smith

30 Minute Sunday Advanced MetCon EMOM 3/15

37:17 to complete with 30#s thrusters & 40#s rows. Spicy 🌶️ but fun … stronger every day 💪

Metabolic Mobility Sunday MetCon 3/15

The 60 Sunday MetCon

42:33 to complete. Gotta love those 👹 sets 💪. DB selection: 20#x2 (monsters & walking lunges) / BW skater hops.

That got spicy fast!! 🥵 Those monster sets are brutal! 
Time: 38 min
Monster sets 12’s 
Lunges 20’s 
Skater hops 12#

Kerry

Sunday Monster Sets Race to Zero 3/8

That was a toughie!! Got through halfway through the 11th round 🌶️

— 25# DBs for renegade rows 
— 24 kg kB for goblet 
— 30# for curl-press-tri
— 30# for OH reverse lunge

Kelly

This one officially beat me. Couldn’t get the final rounds in, in time. 
Damn 😰

Mike

That got spicy 🌶️. I used 30# 25# and 20# dumbbells. Barley made 10 rounds in 30 minutes

Sunday MetCon 30 Min Plus 1 Rep Each Round 3/8

3/1 Sunday MetCon Hold & Flow

Spicy!
45 min
50 lb Db for curls/presses/extensions
40 lb Db for rows and split squats

Sarah Miron

Kevin

Sunday MetCon 1-8 & 8-1 Pyramid Pattern

Excellent full body workout when i wasn’t sure what to do today. 
40s for goblet squats and rows, 25s for curl/press and jacks.

Jacks with 20th whooped my tail. Great workout

Adam

30 Minute EMOM Sunday MetCon 2/8

Definitely tested me mentally but got it done!

20:14 🥵
Went heavy & felt good!!!
30lb DB’s Squat to Press
25 lb DB’s Rows

Todd

DB Squat to Press HUB x 1

Sneaky WO. I underestimated this one 🥵.
47:19 to complete. 
DB selection:
45# Goblet squats
35#s Rev Lunges
35# Gob Lat Lunges
40#s Rows
30# OH press

Chauveen

20/10 -2 -1 Sunday MetCon

33mins something something. Nice one mate

Cody

24:15. had to modify pushups due to wrist issues .. 👍🏻 i like this style

Sunday MetCon 4 Rounds with Finisher 1/18

Still a tough one 36:00 minutes using a 25 LB DB all the way.

That’s hard for me. I just used a 25 all the way. Great workout 🏋️‍♂️

5-20 x 5 Sunday Advanced MetCon

47:21 to complete 🥵
DB selection:
35#x2 (Split Squats & Rows 🛶)
30# (Jump Jacks)
25#x2 (curl & press)

100 Rep Straight Sets Sunday Advanced MetCon

Sweat session 💦. Tough tough 🥵. Completed in 66 mins with 25#s (1/2 kneeling press and renegade rows) & 45#s (floor press & Rev lunges).
Can’t go wrong with a JSF Sunday Adv Metcon 💪

Sunday MetCon -1 -10 -20 10 Round

Looks easy enough 😳
Only 30 seconds of rest adds to deficit very early 🙁
37 KB for everything except palm press where I used a 25.

KB Only 60-30 KB Sunday MetCon Circuit

Nice little workout to start off the New Year 🎉Threw in 40lb DBs for the lunges to get the glutes fired and it was a game changer 🔥Finished in 21:19 ✅

Brad

Sunday MetCon Bodyweight 12/9 Countdown

Rough and tough one! Had to grind to finish this one!

Nice one and spicy 🌶️ it took me 51:09 I used a combo of 20 25 30 LB dumbbells. 😩

This was a great workout!
Arms are burning !

Sunday MetCon 60-30 Circuit

Mark

30:18 with 40lbs dumbbells. Much harder than I was expecting but a great way to end the year! ✅💯

One word... HARD!! A lot more volume than I thought. I finished the though.

Sunday MetCon 12/1 -10 - 1 Rep Countdown

Great! Just signed up for free trial on the app. First time doing a MetCon…perfect for Sunday at home. Thanks!

Jeremy

Great session. Loved the movement variety. Doubled up on the rounds to make it a 30min AMRAP 💪

3-5-6-9-11 Rep Flow Sunday MetCon

Excellent workout. Did 6 rounds used 20 lbs on BSS and 25 lbs on chest/back exercise and 20 on last exercise. Felt great! Challenging without much rest.

Virginia

5-1/2 rounds. 🥵🥵🥵. DB selection 30#x2 (split squats & power snatches) & 45#x2 (bench press & rack rows)

Eric

Sunday MetCon 11/30 35 Minute AMRAP

That was TOUGH. I made it past 3 rounds and I’m toast.

Great MetCon! Kicked my butt this morning!! 🥵🥵

Sunday MetCon HUB Renegade Row Edition

Challenged myself with a heavy weight especially at the lower Rep count. Fun circuit!

28:45
20lbs on squat to press, rows, and walking lunges
25# plate on halos (one of my favorite moves)
Great workout today!! 💪🏻

Harder than I expected. 35 minutes used 25LB

Sunday MetCon 50/25 11/14

Great METCON! Took 27:11 to complete 🙌🏼🥵

Adam Livesay

33:07! Great workout! 💪🏻
Sweating my ass off over here 🥵🥵

Loved this METCON workout!! Total sweat session 🔥😰

Sunday MetCon -1 Rep 10/30

Bodyweight Race to Zero MetCon

Those monster sets are a killer! Moving 20lbs on those! 🥵🥵 Great workout!!

36:15 to complete with a pair of 25s for a sweat 💦 party 🥵. Spicy 🌶️ to say the least. Great session though 💪

That one kicked my a$$! 🔥 Thanks for the amazing workout, it felt great!

Sunday MetCon 11/6 50-5-5 Set

It was awesome 👏 took 45 minutes using 25LB and 20LB

Just a bit under 30mins to complete. Different DBs throughout from 25s to 40s. Enjoying the journey 💪

Sunday MetCon 11/6 50/25 Rep Flow

Awesome workout! Completed 4 rounds in about 37:00. Throwing 15’s, 20’s, and 30’s!

3 Rounds + Hub+10 DB curl press + Hub. 25# DBs for all movements. Subbed the goblet Sqs w/ rack squats to use the available DBs for a bit more weight. Feeling great 👍. Staying strong 💪. Have a great Sunday ✌️

Sunday MetCon HUB Renegade Row Style 10/15

Made it to 12 reps!! That one kicked my butt and got spicy really quick!!! 🥵

30:33 … 10 Rnds. RRs 25#s DB; C+P 30#s DB & GSQs 70# DB. Nice Sunday MetCon… #duespaid 💪

Sunday MetCon +1 Rep

Great workout!! My favorite MetCon so far! Powerful moves 💪🏻
Tossed around 15’s, 20’s and 25’s! Lost count of my rounds! Just kept pushing it!! 😂🤪

This was what I would categorize as mental toughness!!! 

30# dbs, got 9 rounds!! Pushed to my limit on this one

35 Minute AMRAP Sunday MetCon

Loved this BW WO … just body & 🌎. Went with a 30min AMRAP instead. 4-1/2 rounds completed.

26.24 perfect hotel workout 🏋️‍♀️

Bodyweight Only MetCon 9/26

Ashley

Great Sunday Adv MetCon as usual. Enjoyed the sgl DB oh Rev lunges 💪

This was perfect! 
Used 20# DB(s) for pull thru, OH rvs lunge, and curl and press and 30# DBs for rows. 
Time: 28:01

10 Rep -1 Sunday MetCon 9/26

35 min. Floor press 25#, overhead press12#, goblet squats 60#, lat lunges 50#, rows 25# 
And sweaty! 🥵

9/19 Sunday MetCon Upper 12 Lower 10

Great workout and just what I needed for today!

Really good workout. Sweat. 

3.5 rounds - first time doing one of your metcon workouts.. not unpleased.. 💪🏻

9/13 KB Swing Sunday MetCon HUB

Patrick Mendez

35m roughly 
50# squat
45# lunge
25# for upper body

Austin

Really got to play with heavier weights as reps decreased 💪🏻

9/5 Sunday Advanced MetCon Lower/Upper

I like this style.. i like knowing the entire goal

It was spicy for sure. And I am sure you know but your workouts travel very well. Was still able to get some sweat sessions in on Kauai. Great workout. Cheers

8/15 Sunday MetCon Race to Zero 1-2

Loved this MetCon!! Had to modify a little with dumbbells because I only have a bowflex kettlebell but it worked!
I like gorilla rows!! Lol🦍🦍

Can’t miss a Sunday Adv MetCon on a Sunday ☀️. Great sweat 💦 session as always 👍. 5 full rounds with a single KB 40#. Cheers ✌️

30/30/30 MetCon #100 in App

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