Name: Playbook - Jeremy Scott - W1/D3
Uploaded: 2024-03-19T15:15:52.601Z
Duration: 60 min
Description: W1/D3

Tough workout, got 6 rounds in just at the 40 minute mark.

Zachary

One decision at a time! Great workout this morning!

Ellesse

Ryan

Kimm

Emil Nilsson

Jeremy

Emanuel

Barry

Sarah Miron

Fun WO 👍. 5-1/3 rounds in 40min with 40#s rows and 30#s for the rest. Feeling great ✌️

Guillermo

Tough workout.  Just over 40 minutes for 5 rounds.

Jeff Ryan

46:21 
First round - did the reps total 
Then three more rounds with reps each side - went extra to finish the last round. 

SPICY!!!

Kelly

Tracy

Session 3 Friday – 40 Minute 
AMRAP Total Body 

- T-PushUps 15 
- DB Bent Alt. Rows 20 
- DB Standing Alt. Hammer Curls 20 
- DB Single Arm Squat to Press 20 
- BW Lateral Lunges 20 
- Slow Bike Crunches 30

- T-PushUps 15 
- DB Bent Alt. Rows 20 
- DB Standing Alt. Hammer Curls 20 
- DB Single Arm Squat to Press 20 
- BW Lateral Lunges 20 
- Slow Bike Crunches 30

- 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 high plank position
- Rotate your body into a high side plank position, forming a T with your arms and body
- Return to starting position 
- Repeat the entire sequence, rotating to the opposite side

T-Pushups

- Stand with your feet hip width apart, a dumbbell in each hand
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Lower the dumbbell with control
- Repeat with the opposite arm
- Working back and forth for time or reps

DB Alt. Bent Rows

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell (palm in) toward your shoulders 
- Pause at the top then lower under control  
- Repeat with the opposite arm
- Working back and forth for time or reps

DB Standing Alt. Hammer Curls

DB Single Arm Squat to Press

- Start with your feet hip-width apart
- 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

Bodyweight Alt. Lateral Lunges

Laying flat bike kick out slow and controlled with full range of motion. The goal being reaching opposite knee to elbow with each alternating rep.

Slow Bike Crunches

AMRAP Total Body

W1/D3

Just annFYI - The timer showed 45 seconds btw not 60 seconds… is that a mistake?

Elisheva

Shelley Cox

Really enjoyed this. Welcomed my second child to the world this week, so a good 3 day a week program for the next month or so is awesome.

Travis

W1/D1

Clyde

Zach

Great New Years Day 2024 workout to start the year!!!

W1/D2

Definitely the workout I needed & perfect program for the frequent flyer! 🔥🔥🔥

Jayson

Superset style  bench/row, goblet/wheels, band press/lat raises*

Used 75s for bench and goblet, 40 for prone, 25 for lat 

Last set for each went to failure.  Great session

Great efficient workout! 45 second rests between sets really pushed it into conditioning as much as strength (for me). Thankful for these!

W2/D1

Didn’t want to do it but glad I did! Great program for the traveling professional.

Boris

W2/D2

Switch ups for cable pull downs but ended each round pull ups to failure.  Clock ran out during 5th round but finished it out

A good one as always, thank you! 5+175, but super modified for available equipment.

4+170 reps. Went ahead and finished in 42:20. I think I’ve done this workout 3 times and every time it’s terrible 🥵🥵

W2/D3

Nicholas White

W3/D1

W3/D2

W3/D3

Barbell bench instead of DB. Great session post Superbowl

Scott S

W4/D1

Did another full body bt days that included dips so changed out for flyes.  But did three sets to failure to complete dips.  Used 100 lb DBs for deadlifts- no straps or belt.

W4/D2

7 rounds -a few mins over 40.  Great session

Good workout.  Mimicked the jump rope. 40:29 for a full 6 rounds

W1/D3

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