Name: Playbook - Jeremy Scott - W3/D2
Uploaded: 2024-03-19T15:15:52.833Z
Duration: 35 min
Description: W3/D2

Jeremy

Corey Lenius

Very humbling.   Used pull downs for 6 to 10.   3 reps of pull ups then finished set with pull downs.   

Used 45 DBs the entire.   Did 11 reps instead of 10 last set 

10:58 at half way point 
36:49 to complete.  Goal would be sub 30

Zach

Brilliant workouts. Fast, challenging, enjoyable etc.

David McCrea

Lesson never underestimate this was tougher than I expected I should know better!  Loved it kept it moving very limited rest 🔥💦

Jeff Bagwell

Going up is much harder then going down 😆🙌

Stacey

Starting at 1 and going to 10 sure is different than going the other way.  Sweat fest over here.

Korey

Way tougher than it looks. Had to use band-assisted pull-ups and it was still rough!

Stacy

Joshua

Kyle

I underestimated this WO. It properly got me 🥵. 38:10 to complete with 45#s DBs.

Guillermo

No access to pull-up bar so did shoulder press. Workout got challenging as always!🙂

Sarah Miron

Guess I need to work on these pull ups lol

Clyde

1-10 Ladder

1 Rep of Each Exercise in Round 1 
2 Reps of Each Exercise in Round 2 
Adding 1 rep each round until you hit 10 reps each pattern. 
Resting as needed throughout.

1-10 Pullups
1-10 Pushups 
1-10 DB DL
1-10 DB Goblet Squats
1-10 Alt DB Snatch per side 
1-10 Mt. Climber per side

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Bodyweight Pullups

- Start in a high plank/push up position, feet on sliders
- 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

Pushups

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

DB Deadlifts

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet roughly shoulder width apart
- Engage your core and keep your back straight
- Hinge at the hips, bend your knees and lower your glutes towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes to drive up to the starting position

DB Goblet Squats

- Grab the dumbbell from the floor with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Reverse the movement with control, placing the dumbbell back to the floor
- Alternating arms each rep

DB Alt. Snatch

- Start in a high plank position with your hands shoulder-width apart beneath you
- Activate your core to keep your upper body and lower body formed in a straight line
- Bring your right knee under your body toward your chest before lowering your right foot back to its placement on the floor
- Repeat this movement with your left knee, alternating sides with each repetition
- Increase speed as you feel comfortable

Mt. Climbers

1-10 Advanced Ladder Metabolic

W3/D2

Nicholas White

Jon H

I found the hybrid workout. Just had to look on the app.

W1/D1

Jai Morales

That one smoked me!!🥵 1 min on 1 min off with spin bike

W1/D2

Kerry

W1/D3

Those bear crawls were …. Well, a BEAR!!

Rich Brown

Bear crawls were very challenging. Had to turn the brain on to do them backwards

W1/D4

Jake

Sheldon

W1/D5

I do the majority of the mobility moves & stretches before every workout 👌🏾👌🏾and if needed in the evenings👌🏾

Delwyn

W1/D6

Much needed mobility and foam rolling after yesterday’s Day 6 of Cut & Jacked ✔️

On my way to a softball tournament now and I am completely stretched out and energized! 🙌🥎🔥

Faun

W1/D7

All pushing muscles are spaghetti 🍜. Great effective workout!

Travis

Spicier than I thought it would be but a great workout. Who knew I’d be thanking Creator for DB reverse lunges?!?! 😅

Brock

W2/D1

17:06 with weighted rope and 53lb bell. All 12 rounds felt smooth, grip just began to fade towards last few rounds. Felt good!

Joshua Berner

W2/D2

I change it up a little and go 40s on 20 off … but same exercises 💪🏻

W2/D3

35:45… calves felt it for the first few rounds then went numb 😅. Something tells me they’ll wake back up tomorrow!

This is one of the most challenging w/o you have in here ! 🔥😳👀🤷🏾‍♂️

jason

W2/D4

Didn’t love the flow but a good workout nonetheless

Exactly what I needed after yesterday burpee, jack sess

W2/D5

W2/D6

W2/D7

Did 20 sets. Good little work out. It’s def one you have to push yourself because it would be easy enough to slow down or not give what’s asked. Good for working on that discipline/self motivation.

Whew never done that one legs on fire another great one from Jeremy 🦵 🔥

W3/D1

Adam

Michelle

W3/D3

Definitely had me out breath pushed through it with very limited rest but loved it!

W3/D4

Chris

Brent Johns

W3/D5

W3/D6

W3/D7

W4/D1

W4/D2

One of my favorites in here 💪🏻💪🏻

Theresa Smith

W4/D3

W4/D4

W4/D5

W4/D6

W4/D7

Nice all around WO. I subbed plank to push with MB full body ext. I had already used my plank to push tokens in another WO earlier today✌️.

Those split jumps 🥵🥵🥵 What a killer!!!

W5/D1

Always love visiting the pain cave with this one 😅 one of my favorites now

Subbed w/ rower and added burpees and shin huggers to spice things up 💪

Subbed assault bike with rower! Great workout after the soreness I’m experiencing this week!

W3/D2

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