Name: Playbook - Jeremy Scott - Tuesday 5/7 Aerobic EMOM
Uploaded: 2024-05-16T15:29:26.333Z
Duration: 21 min
Description: Tuesday 5/7 Aerobic EMOM

Wasn’t sure that I old finish   
Rounds one and two were tough then got in a rhythm and 3-6 were great but gassed on the last.

Greg Parks

Todd

Amanda

Another great burn today! Sweat session for sure.

Chris

Holy heck! Don’t let the 21 min duration fool you 🔥🥵

Will Maughlin

Great workout today. Way to get that heart rate up.

Steven

Robert

Jeff Ryan

21 Minute Aerobic EMOM

3 movements in this EMOM (every minute on the minute) aerobic session

21 Minute Aerobic EMOM:

3 movements in this EMOM (every minute on the minute) aerobic session

Minute 1: 100 Jump Rope Swings
Minute 2: 6 DB Burpee Press
Minute 3: 10 DB Goblet Lateral Lunges (5 per leg)

That’s 1 cycle, complete 7 total cycles in 21 minutes EMOM style

- Jump rope with the rope passing under your feet once each jump

Jump Rope

- Start with dumbbells in each hand
- Lower the dumbbells to the ground
- Jump your feet back into push up position
- Lower your body to the ground
- Press yourself back up and jump your feet back to your hands 
- Stand up, curl the dumbbells and press them overhead 
- Lower the dumbbells down, moving directly into the next rep

DB Burpee Press

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight, feet roughly shoulder width apart
- Engage your core and keep your back straight
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side
- Working back and forth for time or reps

10 reps (5 per side)

DB Goblet Lateral Lunges

21 min EMOM

Tuesday 5/7 Aerobic EMOM

33 min- 100 of each, used dumbbells/kbs: 10lbs x2 
 curl and overhead press, 18lbsx2 bench and row; 26lbs x2 (40) ; 26lb and 18lb (60)squats.. sweaty.

Used 100 barbell the entire time- 
Curls- 13:21 (most difficult)
Squats- 21:34
Bench- 28:40
Rows- 39:34 (most surprising)
OHP- 52:37 
Goal was sub 45.  Over 7 and 1/2. Total time : 52:37

Great challenge!

Zach

100lbs 100 Rep BB High Volume Challenge Sunday 5/12

Monday Lift 5/13

Tuesday Boxing - X23 5/14

I really liked the lower reps to try a little heavier weights. 
35 DBs Bulgarians
60 incline 
35 shoulder
25 walking lunges
12 upright row

Wednesday Lift 5/15

Thursday Abs & Carry 5/16

It was great, I’m not used to the rest time. Is ok to do the exercises as a circuit and reduce rest time as I’ll be working different body parts? 
You can tell me to not be impatient, that’s also fine!
It’s three hours after and I’m feeling great, good App man. You’ve worked hard to create it and it really is good to use.

Tuesday 5/7 Aerobic EMOM

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