Name: Playbook - Jessica Cahoy - Fitness & Strength Thursday | 5/5
Uploaded: 2024-02-23T23:08:29.001Z
Duration: 90 min
Description: Fitness & Strength Thursday | 5/5

Warm Up	
3 Rounds 	
10 KB Swings 	
10 Push Ups 	
10 Suitcase Deadlifts 	
10 Sit Ups	
	
Strength 	
Bench Press 2x5 75% 2x3 85%	
	
MetCon	
With a Partner 	
21 Minute AMRAP	
30/22 Cal Bike 	
60 Alt DB Snatches 	
60 Sit Ups	
60 Push Ups 	
	
Accessory	
3x20 Banded Strict Pull Ups

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press A

Strength

With a Partner 	
21 Minute AMRAP	
30/22 Cal Bike 	
60 Alt DB Snatches 	
60 Sit Ups	
60 Push Ups

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

Assault bike A

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- Lower and repeat on the opposite side

DB snatch A

- Lay on the ground with knees bent the soles of your feet on the ground
- Come up and touch the floor
- Go back in a controlled motion 
- Engage your core

Sit up A

- 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 A

MetCon

- Stand on top of a band for assistance
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower with control

Banded pull up J

Accessory

Fitness & Strength Thursday | 5/5

BodyFit: HOME | Friday 5/27

Apes

BodyFit: GYM | Friday 5/27

BodyFit: GYM | Saturday 5/28

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 💧

Fitness & Strength Thursday | 5/5

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