Name: Playbook - Jeremy Scott - Wednesday 1/3 Metcon Mid Week
Uploaded: 2024-04-18T19:45:54.931Z
Duration: 30 min
Description: Wednesday 1/3 Metcon Mid Week

45 second on 15 second off
For all 6 moves x 4 total cycles

- 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

45 second on 15 second off
For all 6 moves x 4 total cycles

1.	Plank Jacks
2.	DB Pull Through Pushup
3.	DB Jacks
4.	Glute Bridges Feet Elevated
5.	DB Skater Hips
6.	Side Plank (3 rounds each side)

- Elbows under your shoulders and hands out front (low plank position)
- Jack your feet out and in for time or reps
- Keeping your core tight throughout the movement

Plank Jacks

- Start in a high plank/push up position, with a dumbbell placed near/behind your hand on one side
- 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 starting position
- Pull the dumbbell through to the other side
- Repeating back and forth for time or reps

DB Pull Through Pushup

- Start by standing with your feet together, a single dumbbell held in front of your chest 
- In one motion, jump your feet out to the side and press the dumbbell above your head 
- Immediately reverse the motion by jumping back to the starting position and lowering the dumbbell 
- Increase speed as you feel comfortable

DB Jacks

- Lie face up on the floor, with your knees bent and feet elevated 
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Squeezing your glutes in the bridged position before easing back down

Glute Bridge (feet elevated)

- Start with a shoulder width stance, holding a single dumbbell in your hands
- Leap laterally and let your opposite leg cross cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

DB Skater Hops

- Lie on one side, legs extended and stacked from hip to feet
- The elbow is directly under your shoulder
- Ensure your head is directly in line with your spine
- Engage your abdominal muscles, drawing your navel toward your spine
- Lift your hips and knees from the mat while exhaling
- Your torso is straight in line with no sagging or bending
- Hold this position for desired time

Side Plank

40/15 Metcon

Wednesday 1/3 Metcon Mid Week

Harder then I thought. I used 25lbs DBs for the entire set.

Stacey

2 Move Sunday Advanced MetCon 3/24

11 rounds 🥵🔥 moved more slow and controlled. Love the bodyweight metcons

Nina

🥵 That was…fun? 10 rounds 31:30 round 7 is when it kicks back

Chad

ENRIQUE

#101 Sunday MetCon Inside the App Bodyweight Only

Terrific burner! I underestimated myself and will increase weight next time I do this one. Thanks, J!

Ellesse

Just right for my level of fitness and mobility

Shaun

Kimm

30/30/30 MetCon #100 in App

40 min 
Added db swings at the end and front and lat raises (8lbs)

Started with 15lb
Ended with 25lb

Left out overhead raises with split squats

#20 for split #30 for rest with 50 mountain climbers ends of each round 30 minutes. Tough looked easy lol

George

That was a burner!! 15:06 withs 20s on squat presses and 35s for curl/press/ext and rows

Benjamin

Sunday MetCon 9 Rep -1 6/6

30:01: 15#/30#/20#/20#/bw; good for a first go-round but could go up next time. Thanks for the burn, coach!

Loving these MetCons in between lifting days! I used 25# db’s and the monster sets are where the fun is.

Started too heavy on the monsters!!!  Guess I am not a Monster.😂 24.28.

Duane

5 x 5 x 5 Sunday MetCon 6/1

Hunter

I love this one! Jump roping is my favorite

Bruna

I did 100 skips every time. Great workout

Cheryl

Jump Rope HUB 5/10 Sunday MetCon

Matt

Warmed up with Animal Style core workout and added another set for down, up, down. Shoulders meet 🔥

Greg Parks

Up Down Flow Sunday MetCon 5/10

Love the patience this workout forces you to have and such a great burn! 🔥

40lbs and 35 on reverse split squat. 30:49

Robert

Good one. I used 25# and 20# DB and it took 37 minutes and change.

Nicholas White

Sunday MetCon 4 moves to zero

Good one it’s spicy the whole time. I used 25# DB for all and it took me about 40 minutes.

Just what I needed for a quick and effective workout after work today! 🔥💪🏼

Sunday MetCon 5/3 Single DB

Sunday MetCon +1 -1 Pyramid 6/1

Sunday MetCon May Hot 100

Guillermo

Metabolic Mobility Flow Sunday Series

Tracy

32:06 to complete (video version / more aerobic) This was fun … stronger every day 💪

Great workout. To note: on the write up for the exercises you have 50 reps for all exercises vs. the 5 reps for the renegade rows and 5 squat to press as it is shown on the video.

Clint

The 5-50 4/12 Sunday MetCon

They should tell you to rate by touching the fifth star first. I hit the first star and thought I could hit all of them to make it five stars. Anything Jeremy and Heather do is always 5 stars. So …I hope this is noted. 
Wouldn’t ever give one star ⭐️

Lauren

Alyssa

3/22 30 Minute AMRAP Sunday Advanced MetCon

Loved this workout! Solid hiit with the EMOM.

Theresa Smith

30 Minute Sunday Advanced MetCon EMOM 3/15

37:17 to complete with 30#s thrusters & 40#s rows. Spicy 🌶️ but fun … stronger every day 💪

Metabolic Mobility Sunday MetCon 3/15

The 60 Sunday MetCon

42:33 to complete. Gotta love those 👹 sets 💪. DB selection: 20#x2 (monsters & walking lunges) / BW skater hops.

That got spicy fast!! 🥵 Those monster sets are brutal! 
Time: 38 min
Monster sets 12’s 
Lunges 20’s 
Skater hops 12#

Kerry

Sunday Monster Sets Race to Zero 3/8

That was a toughie!! Got through halfway through the 11th round 🌶️

— 25# DBs for renegade rows 
— 24 kg kB for goblet 
— 30# for curl-press-tri
— 30# for OH reverse lunge

Kelly

This one officially beat me. Couldn’t get the final rounds in, in time. 
Damn 😰

Mike

That got spicy 🌶️. I used 30# 25# and 20# dumbbells. Barley made 10 rounds in 30 minutes

Sunday MetCon 30 Min Plus 1 Rep Each Round 3/8

3/1 Sunday MetCon Hold & Flow

Spicy!
45 min
50 lb Db for curls/presses/extensions
40 lb Db for rows and split squats

Sarah Miron

Kevin

Sunday MetCon 1-8 & 8-1 Pyramid Pattern

Excellent full body workout when i wasn’t sure what to do today. 
40s for goblet squats and rows, 25s for curl/press and jacks.

Jacks with 20th whooped my tail. Great workout

Adam

30 Minute EMOM Sunday MetCon 2/8

Definitely tested me mentally but got it done!

20:14 🥵
Went heavy & felt good!!!
30lb DB’s Squat to Press
25 lb DB’s Rows

Todd

DB Squat to Press HUB x 1

Sneaky WO. I underestimated this one 🥵.
47:19 to complete. 
DB selection:
45# Goblet squats
35#s Rev Lunges
35# Gob Lat Lunges
40#s Rows
30# OH press

Chauveen

20/10 -2 -1 Sunday MetCon

33mins something something. Nice one mate

Cody

24:15. had to modify pushups due to wrist issues .. 👍🏻 i like this style

Sunday MetCon 4 Rounds with Finisher 1/18

Still a tough one 36:00 minutes using a 25 LB DB all the way.

That’s hard for me. I just used a 25 all the way. Great workout 🏋️‍♂️

5-20 x 5 Sunday Advanced MetCon

47:21 to complete 🥵
DB selection:
35#x2 (Split Squats & Rows 🛶)
30# (Jump Jacks)
25#x2 (curl & press)

100 Rep Straight Sets Sunday Advanced MetCon

Sweat session 💦. Tough tough 🥵. Completed in 66 mins with 25#s (1/2 kneeling press and renegade rows) & 45#s (floor press & Rev lunges).
Can’t go wrong with a JSF Sunday Adv Metcon 💪

Sunday MetCon -1 -10 -20 10 Round

Looks easy enough 😳
Only 30 seconds of rest adds to deficit very early 🙁
37 KB for everything except palm press where I used a 25.

KB Only 60-30 KB Sunday MetCon Circuit

Nice little workout to start off the New Year 🎉Threw in 40lb DBs for the lunges to get the glutes fired and it was a game changer 🔥Finished in 21:19 ✅

Brad

Sunday MetCon Bodyweight 12/9 Countdown

Rough and tough one! Had to grind to finish this one!

Nice one and spicy 🌶️ it took me 51:09 I used a combo of 20 25 30 LB dumbbells. 😩

This was a great workout!
Arms are burning !

Sunday MetCon 60-30 Circuit

Mark

30:18 with 40lbs dumbbells. Much harder than I was expecting but a great way to end the year! ✅💯

One word... HARD!! A lot more volume than I thought. I finished the though.

Sunday MetCon 12/1 -10 - 1 Rep Countdown

Great! Just signed up for free trial on the app. First time doing a MetCon…perfect for Sunday at home. Thanks!

Jeremy

Great session. Loved the movement variety. Doubled up on the rounds to make it a 30min AMRAP 💪

3-5-6-9-11 Rep Flow Sunday MetCon

Excellent workout. Did 6 rounds used 20 lbs on BSS and 25 lbs on chest/back exercise and 20 on last exercise. Felt great! Challenging without much rest.

Virginia

5-1/2 rounds. 🥵🥵🥵. DB selection 30#x2 (split squats & power snatches) & 45#x2 (bench press & rack rows)

Eric

Sunday MetCon 11/30 35 Minute AMRAP

That was TOUGH. I made it past 3 rounds and I’m toast.

Great MetCon! Kicked my butt this morning!! 🥵🥵

Sunday MetCon HUB Renegade Row Edition

Challenged myself with a heavy weight especially at the lower Rep count. Fun circuit!

28:45
20lbs on squat to press, rows, and walking lunges
25# plate on halos (one of my favorite moves)
Great workout today!! 💪🏻

Harder than I expected. 35 minutes used 25LB

Sunday MetCon 50/25 11/14

Great METCON! Took 27:11 to complete 🙌🏼🥵

Adam Livesay

33:07! Great workout! 💪🏻
Sweating my ass off over here 🥵🥵

Loved this METCON workout!! Total sweat session 🔥😰

Sunday MetCon -1 Rep 10/30

Bodyweight Race to Zero MetCon

Those monster sets are a killer! Moving 20lbs on those! 🥵🥵 Great workout!!

36:15 to complete with a pair of 25s for a sweat 💦 party 🥵. Spicy 🌶️ to say the least. Great session though 💪

That one kicked my a$$! 🔥 Thanks for the amazing workout, it felt great!

Sunday MetCon 11/6 50-5-5 Set

It was awesome 👏 took 45 minutes using 25LB and 20LB

Just a bit under 30mins to complete. Different DBs throughout from 25s to 40s. Enjoying the journey 💪

Sunday MetCon 11/6 50/25 Rep Flow

Awesome workout! Completed 4 rounds in about 37:00. Throwing 15’s, 20’s, and 30’s!

3 Rounds + Hub+10 DB curl press + Hub. 25# DBs for all movements. Subbed the goblet Sqs w/ rack squats to use the available DBs for a bit more weight. Feeling great 👍. Staying strong 💪. Have a great Sunday ✌️

Sunday MetCon HUB Renegade Row Style 10/15

Made it to 12 reps!! That one kicked my butt and got spicy really quick!!! 🥵

30:33 … 10 Rnds. RRs 25#s DB; C+P 30#s DB & GSQs 70# DB. Nice Sunday MetCon… #duespaid 💪

Sunday MetCon +1 Rep

Great workout!! My favorite MetCon so far! Powerful moves 💪🏻
Tossed around 15’s, 20’s and 25’s! Lost count of my rounds! Just kept pushing it!! 😂🤪

This was what I would categorize as mental toughness!!! 

30# dbs, got 9 rounds!! Pushed to my limit on this one

35 Minute AMRAP Sunday MetCon

Loved this BW WO … just body & 🌎. Went with a 30min AMRAP instead. 4-1/2 rounds completed.

26.24 perfect hotel workout 🏋️‍♀️

Bodyweight Only MetCon 9/26

Ashley

Great Sunday Adv MetCon as usual. Enjoyed the sgl DB oh Rev lunges 💪

This was perfect! 
Used 20# DB(s) for pull thru, OH rvs lunge, and curl and press and 30# DBs for rows. 
Time: 28:01

10 Rep -1 Sunday MetCon 9/26

35 min. Floor press 25#, overhead press12#, goblet squats 60#, lat lunges 50#, rows 25# 
And sweaty! 🥵

9/19 Sunday MetCon Upper 12 Lower 10

Great workout and just what I needed for today!

Really good workout. Sweat. 

3.5 rounds - first time doing one of your metcon workouts.. not unpleased.. 💪🏻

9/13 KB Swing Sunday MetCon HUB

Patrick Mendez

35m roughly 
50# squat
45# lunge
25# for upper body

Austin

Really got to play with heavier weights as reps decreased 💪🏻

9/5 Sunday Advanced MetCon Lower/Upper

I like this style.. i like knowing the entire goal

It was spicy for sure. And I am sure you know but your workouts travel very well. Was still able to get some sweat sessions in on Kauai. Great workout. Cheers

8/15 Sunday MetCon Race to Zero 1-2

Loved this MetCon!! Had to modify a little with dumbbells because I only have a bowflex kettlebell but it worked!
I like gorilla rows!! Lol🦍🦍

Can’t miss a Sunday Adv MetCon on a Sunday ☀️. Great sweat 💦 session as always 👍. 5 full rounds with a single KB 40#. Cheers ✌️

Wednesday 1/3 Metcon Mid Week

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