Name: Playbook - Jeremy Scott - W3/D3
Uploaded: 2024-03-19T15:15:52.839Z
Duration: 30 min
Description: W3/D3

Zach

Adam

Michelle

Guillermo

Set the clock for 1 minute of work 1 minute of rest for each

- KB Squat to High Pulls 
- Wall Curls 
- DB SeeSaw Lunges - Right Leg 
- DB SeeSaw Lunges - Left Leg 
- Plate Halos 
- Diamond Tricep Pushups 

That’s 1 cycle the goal to complete 3 total cycles

- Stand with your legs wider than shoulder-width and place a kettlebell between them
- Lower your body into squat position until your knees are bent to a 90 degree and both hands reach the kettlebell
- Extend through your legs and raise the kettlebell to your chin, so your arms bend and elbows are wide
- Lower and repeat

KB Squat to High Pull

- Stand with your back to a wall and your feet shoulder-width apart
- Hold the dumbbells in front of your body with your palms facing out
- Curl the dumbbells up toward your shoulders, engaging your biceps
- Make sure your elbows don’t move forward
- Lower the dumbbells under control to starting position

DB Wall Curls

- Stand with feet hip-width holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back up to starting position, bringing the same foot behind you and lower down until both knees are bent to 90 degrees 
- Press through the front heel and stand back up
- Repeating forward and reverse lunges back and forth for time or reps
- Complete desired reps then repeat on the opposite side

DB SeeSaw Lunges (R)

DB SeeSaw Lunges (L)

- Hold the plate close to the chest, with both hands
- As you inhale, lift the plate over the right shoulder, behind the head, over the left shoulder and back to the start (a circulatory movement around the shoulders and head)
- Do alternating halos for time

Plate Halos

- Start in a high plank position, with your thumb and pointer finger touching (diamond shape) with your hands
- 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 (tucked close to your sides)
- Contract your chest/tricep muscles, press through your hands returning to starting position

Diamond Tricep Pushups

1 Min on 1 Off HIIT Circuit

W3/D3

Nicholas White

Jon H

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

W1/D1

Jai Morales

Corey Lenius

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

Sarah Miron

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

Joshua

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!

Stacey

Joshua Berner

W2/D2

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

Jeremy

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 🦵 🔥

Jeff Bagwell

W3/D1

W3/D2

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

Kyle

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/D3

Community

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