Name: Playbook - Jessica Cahoy - BodyFit: GYM | Saturday 12/30
Uploaded: 2023-12-11T19:11:00.862Z
Duration: 45 min
Description: BodyFit: GYM | Saturday 12/30

Ooohhhh my legs.  Those lunges were toughhhhh…..

Katie

Ciera

Jeanne

Ski or Row
5 Rounds
15 Cal
1 Minute recovery pace
*increase pace each round for the 15 cals

AMRAP 35
10 Cal of your choice
10 Push Ups
20 Burpees
20 Box Jump Overs
30 Cal of your choice
30 DB Ground to Overhead
40 Double Unders (scale to 60 single under or 40 Line hops)
40 Overhead DB Lunges (scale to body weight lunges) L+R =2

Ski or Row
5 Rounds
15 Cal
1 Minute recovery pace
*increase pace each round for the 15 cals

- Work for time, distance, or calories
- Increase speed as comfortable

Skierg

Ski or Row

AMRAP 35
10 Cal of your choice
10 Push Ups
20 Burpees
20 Box Jump Overs
30 Cal of your choice
30 DB Ground to Overhead
40 Double Unders (scale to 60 single under or 40 Line hops)
40 Overhead DB Lunges (scale to body weight lunges) L+ R =2

- Get into rower and adjust foot straps and damper to your liking 
- Grasp the handle and row
- Legs first
- Lean slightly back at the end 
- Finish with the arms 
- Reverse order to starting position 
- Repeat for time, distance, or calories

Rowing erg

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side to repeat 
- Repeating back and forth over the box

Box jump overs

-Start with DBs on ground outside your feet
-Keeping your eyes up, bring them from the ground to an overhead position
-Be mindful to keep your feet flat on the ground the whole time and thrust your hips like you would a Kettle bell swing to efficiently move the DB from ground to overhead!
-Bring DBs back to ground being mindful to keep your eyes up (this helps you NOT round your back)

DB ground to Overhead

- Jump rope with rope passing under your feet twice with each jump

Double unders

- Begin with dumbells overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

DB overhead walking lunges

AMRAP 35

BodyFit: GYM | Saturday 12/30

BodyFit: GYM | Monday 1/2

Sara Cousins

What a perfect work out to end the year!! 🙌🏻

Marie Crowley

Sherry Hicks

BodyFit: GYM | Saturday 12/31

BodyFit: GYM | Wednesday 12/28

Shoulder burner for sure!
3 rounds + 30 s farmer carry
4 round + 6 lat raises
Strength ✅️

Krystal

Nathan Bueno

BodyFit: GYM | Tuesday 12/27

yangBAE

BodyFit: GYM | Monday 12/26

BodyFit: GYM | Saturday 12/24

Jaclyn

Man oh man!! That one was tough! But I LOVE IT!!

BodyFit: GYM | Friday 12/23

BodyFit: GYM | Thursday 12/22

It would help if you had substitutions for rower- like echo bike conversion. 

Also as a more advanced lifter- having weight percentages for any barbell lifts: front squat in first AMRAP or more of a definition of “heavy” for back squat.

Ashley

Sokthear

BodyFit: GYM | Wednesday 12/21

Did this last night for got to hit complete on here!! DB ground to overhead kicks my butt for some reason!!

BodyFit: GYM | Tuesday 12/20

Saturday morning let’s get it done ✅✌🏻

BodyFit: GYM | Monday 12/19

So sweaty!!!!😵‍💫😍 jumping lunges about killed me!!! It's been a while!!

We did row only instead of skierg, it killed us! Great workout!

BodyFit: GYM | Saturday 12/17

56‘13”73❤️‍🔥
Wednesday morning✅✌🏻
Lets turn it 🆙❤️‍🔥

Jenna

BodyFit: GYM | Friday 12/16

BodyFit: GYM | Wednesday 12/14

BodyFit: GYM | Tuesday 12/13

last day of 2022
Let’s turn it 🆙❤️‍🔥✌🏻

BodyFit: GYM | Monday 12/12

Added some wall balls,pull-ups etc spiced up a bit ❤️‍🔥🙌🏻

BodyFit: GYM | Saturday 12/10

BodyFit: GYM | Friday 12/9

BodyFit: GYM | Thursday 12/8

BodyFit: GYM | Wednesday 12/7

BodyFit: GYM | Tuesday 12/6

BodyFit: GYM | Monday 12/5

Jennifer

Sarah

BodyFit: GYM | Saturday 12/3

Sarah Amor

BodyFit: GYM | Friday 12/2

BodyFit: GYM | Thursday 12/1

Enjoying all the squats!!! Legs were burning!!!🦵

BodyFit: GYM | Wednesday 11/30

BodyFit: GYM | Tuesday 11/29

BodyFit: GYM | Monday 11/28

BodyFit: GYM | Saturday 11/26

BodyFit: GYM | Friday 11/25

BodyFit: GYM | Thursday 11/24

Great start to my week!! Love squats!!!💪🦵Stronger every day!

BodyFit: GYM | Wednesday 11/23

BodyFit: GYM | Tuesday 11/22

BodyFit: GYM | Monday 11/21

BodyFit: GYM | Saturday 11/19

BodyFit: GYM | Friday 11/18

BodyFit: GYM | Thursday 11/17

Good one this morning!! Definitely needed it!💪

BodyFit: GYM | Wednesday 11/16

BodyFit: GYM | Tuesday 11/15

BodyFit: GYM | Monday 11/14

Abs are starting to feel stronger 🙌🏼🙌🏼

BodyFit: GYM | Saturday 12/30

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