Name: Playbook - Jessica Cahoy - BodyFit: GYM | Saturday 5/28
Uploaded: 2024-02-23T23:08:29.165Z
Duration: 45 min
Description: BodyFit: GYM | Saturday 5/28

SKI or ROW
AMRAP 10
60s Fast
90s Slow
90s Moderate

AMRAP 25
21 Double Unders
15 Toes To Bar/Ring (scale to Reverse Sit Ups)
12 Thrusters
9 Cal Ski or Row
Rest 1 Minute
Notes: Meant to be a sprint type workout. Pick a weight you can move quickly through!

AMRAP 10 for QUALITY
5 Strict Pull Ups (scale to banded pull ups)
10 Ring Dips (scale to ring dips with band or tricep dips on a box)
15 Jumping Squats
60s Flutter Kick
*This is a good time to lighten the scale on strict pull ups if you've been scaling (add weight, smaller band, do singles, etc. It's only 5 reps! Push yourself a little)

SKI or ROW
AMRAP 10
60s Fast
90s Slow
90s Moderate

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

Skierg

Cardio

AMRAP 25
21 Double Unders
15 Toes To Bar/Ring (scale to Reverse Sit Ups)
12 Thrusters
9 Cal Ski or Row
Rest 1 Minute
Notes: Meant to be a sprint type workout. Pick a weight you can move quickly through!

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

Double unders

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell Thrusters

AMRAP 25

AMRAP 10 for QUALITY
5 Strict Pull Ups (scale to banded pull ups)
10 Ring Dips (scale to ring dips with band or tricep dips on a box)
15 Jumping Squats
60s Prone  Flutter Kick
*This is a good time to lighten the scale on strict pull ups if you've been scaling (add weight, smaller band, do singles, etc. It's only 5 reps! Push yourself a little)

- 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

Strict pull up

- Positioned on the rings with arms extended
- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Ring dips

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Lying face down rapidly flutter kick your legs up and down

Prone flutter kicks

AMRAP 10

BodyFit: GYM | Saturday 5/28

BodyFit: HOME | Friday 5/27

Apes

BodyFit: GYM | Friday 5/27

Nalini Channapatna Prasanna

BodyFit: HOME | Saturday 5/28

Fitness & Strength Saturday | 5/28

Aimee

Murphy prep!! Love the hero support!!! 🙌🤩

Christina

Fitness & Strength Monday | 5/23

Andrea

BodyFit: GYM | Monday 5/23

For cardio movements possibly add in a RPE … I’m always 2nd guessing if it’s hard enough or not. ❤️

Heather

Thought this would be a quick light workout… 🥴🥴

Emily

Felicia Campbell

BodyFit: HOME | Monday 5/23

Fitness & Strength Tuesday | 5/24

BodyFit: GYM | Tuesday 5/24

Had 2 days off and feels like I hadn’t exercise for weeks 🤣🤣

BodyFit: HOME | Tuesday 5/24

I loved this workout!!! It’s 96 degrees at my gym so I am DYING, so good 😂💪🏼💪🏼

Mackenzie

Fitness & Strength Wednesday | 5/25

BodyFit: GYM | Wednesday 5/25

BodyFit: HOME | Wednesday 5/25

Fitness & Strength Thursday | 5/19

BodyFit: GYM & HOME | Thursday 5/19

I underestimated this metcon. My forearms are DEAD

3rd day on the program. The metcon was great! Killed me, but an awesome workout!

Justin Lantz

Fitness & Strength Friday | 5/20

Oh My Oh My! ABSOLUTELY LOVE THIS WORKOUT!  ❤️ KILLED ME!😳

Sherry Hicks

BodyFit: GYM | Friday 5/20

Thank u ☺️ 

Just to ask I feel like I’m at plateau with my training and the scale. What do u suggest i can do to change that please.

BodyFit: HOME | Friday 5/20

No partner. 50% of everything. Absolutely AMAZING workout, as always!!!

Fitness & Strength Saturday | 5/21

BodyFit: GYM | Saturday 5/21

BodyFit: HOME | Saturday 5/21

1st workout getting back into it. 
Loved the workout! 
Toddler interactions throughout 🥴

Morgan Lander

Fitness & Strength Monday | 5/16

BodyFit: GYM | Monday 5/16

Jaclyn

Don’t know why but that was harder and actually less cardio 

But I survived hahah

BodyFit: HOME | Monday 5/16

Welp.. more Murph prep need form me lol🤦‍♀️☠️

Marie Crowley

Fitness & Strength Tuesday | 5/17

Wow!! That was a killer.. could barely finish those last rounds of lunges.. my legs are on fire!! Love it!!

Karla

BodyFit: GYM | Tuesday 5/17

BodyFit: HOME | Tuesday 5/17

Fitness & Strength Wednesday | 5/18

BodyFit: GYM | Wednesday 5/18

Always deceived by these workouts. Maybe I’ll learn one day 🥴🥴🥴

BodyFit: HOME | Wednesday 5/18

Michelle

Katie

Fitness & Strength Thursday | 5/12

BodyFit: GYM | Thursday 5/12

BodyFit: HOME | Thursday 5/12

I don’t think my legs exist anymore. My favorite kind of workout 😆😆

Sunny

Fitness & Strength Friday | 5/13

Good exercise. Yesterday session was better I wasn’t as tired but I pushed through:) 

Even though I didn’t want to come to the gym. Use the bike as my form of cardio was a lot yesterday with the running. 

/)

Amazing workout that was a tough one burnt 580 cals wowowwo 

But really liked that one 
Running at speed of 11.5 / 12 km/hr 

With incline 1.5 
Wowowo

BodyFit: HOME | Friday 5/13

BodyFit: GYM | Friday 5/13

Fitness & Strength Saturday | 5/14

BodyFit: GYM | Saturday 5/14

That’s was much better than yesterday only thing last night eat a lot of Chinese food and cookie as Saturday and Sunday are the days I can enjoy and from Monday until Friday no artificial sugar or any junk foods. So today I was very bloated. But I manage to lift 20kg  for db thrust and 15kg for the lunges so I’m happy with that.

BodyFit: HOME | Saturday 5/14

BodyFit: GYM | Monday 5/9

BodyFit: HOME | Monday 5/9

Fitness & Strength Monday | 5/9

BodyFit: GYM | Tuesday 5/10

Killer but I was able to do it with a hurt knee so I’m happy! 💪🏼

Julia

BodyFit: HOME | Tuesday 5/10

Good start to the day! That was quick by spicy work out! 🙌🏻🔥

Fitness & Strength Tuesday | 5/10

Holy smokes that was tough. 

I didn’t want to exercise today really but that was tough. Running at 12km/h 

Using 10kg and 12 kg for the weight aspects. 
Wow 💧

BodyFit: GYM | Saturday 5/28

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