Name: Playbook - Jeremy Scott - 6/28 Goblet Squat 30 minute EMOM 1/2 Bodyweight Advanced
Uploaded: 2022-07-04T10:32:03.347Z
Duration: 35 min
Description: 6/28 Goblet Squat 30 minute EMOM 1/2 Bodyweight Advanced

Baby giraffe legs 🦒 Great workout. Seems easy at first and gets real. Thanks!

Kristen

30lbs for 30 minutes. Almost fell down the stairs, walking out of the gym… 😂💪🙌

Faun

Mark Miller

Ryan Fink

Adam Livesay

Weighing in at 168. Did all 30 mins with 60lb. Heaviest dumbbell I got. Pretty tough for sure

Nick

Wow… I’m about 200… started with 75, ended with 65. Brutal

Jack

Whoa. Min. 1-11: 40lb, Min: 12-20: 20lb, and Min. 21-30: alternate 40, 20, BW.

Jon H

Hands down the hardest workout of my life!  Can’t believe I finished. Did this with 100lb dumbbell

Aaron

I weigh 132 lbs. did 50lbs for all 30 minutes. I am wondering how I will be able to do my lower body workout this week. Thanks for killing me.

Joseph

Anna

Holy crap! Made this deadly one with a 24kg kB + 10kg weighted vest. Kind of a hell but love it when finished. Breathing is KEY! Thank you J.

Carles

Jeff

10 goblet squats every minute on the minute for 30 minutes = 300 total squats -1/2 your bodyweight is the advanced version. Scale as needed -this is extremely challenging.

- 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

6/28 Goblet Squat 30 minute EMOM 1/2 Bodyweight Advanced

Just under 45mins to complete. UH rows were 💀🥵. DB 35#s for all movements. Stronger than yesterday 💪

Guillermo

Great metcon!  80lb thrusters, 70lb rows, 35lb lateral lunges, 40lbs for tri extension and 50lb for set snatch 😎🌶️🥵

Robert

26 minutes.  Did the 5 rounds. But switched the order for push ups and snatches

Just finished up week 8 of ripped in 10 last week. Been completing Metcons each Saturday through out.  Second time completing ripped in 10

Zach

5-20 x 5 Sunday Advanced MetCon April 14th

Missed some leg workouts so used this as an introduction.  I want to be able to walk tomorrow.

6/28 Goblet Squat 30 minute EMOM 1/2 Bodyweight Advanced

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