Name: Playbook - Jessica Cahoy - Strength & Fitness | Friday 4/12
Uploaded: 2024-04-12T01:12:15.837Z
Duration: 60 min
Description: Strength & Fitness | Friday 4/12

Warm Up	
Row 500m 	
3 Rounds 	
10 Arch to Hollows 	
5 Strict Pull Ups 	
10 Banded Good Mornings	
	
Strength 	
Clean and Jerk 4x2+1%	
2 cleans and 1 Jerk
	
	
MetCon	
5 Rounds 	
15/12 Cal Bike 	
10 Bar Facing Burpees	
9-7-5-3-1	
Hang Power Clean	
Increase Weight by 20 Pounds Each Round	
Rx+ Start with 135/95	
Rx Start with 115/85	
Scaled Start with 95/65	
*Challenge yourself here. 	
	
Accessory	
10 Min EMOM 	
8-10 GHD Sit Ups

Strength 	
Clean and Jerk 
Clean and Jerk 4x2+1%	
2 cleans and 1 Jerk

- Clean the bar from the floor to the shoulders
- Press the bar up overhead landing in a split stance

Clean and jerk A

Strength

MetCon	
5 Rounds 	
15/12 Cal Bike 	
10 Bar Facing Burpees	
9-7-5-3-1	
Hang Power Clean	
Increase Weight by 20 Pounds Each Round	
Rx+ Start with 135/95	
Rx Start with 115/85	
Scaled Start with 95/65	
*Challenge yourself here

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

Assault bike

- 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 over bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement

Bar facing burpee

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang power clean

Metcon

Accessory	
10 Min EMOM 	
8-10 GHD Sit Ups

- Position yourself in the GHD
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD sit up

Accessory

Strength & Fitness | Friday 4/12

Skylar

Strength & Fitness Tuesday | 5/14

I have to say. This weight loss journey is really making moving more fun.

I love a good body weight workout!! Burnin in all the right places 💪🏼

Mackenzie

Savannah

Strength &  Fitness Monday | 5/13

Strength & Fitness Friday | 5/10

Strength & Fitness Thursday | 5/9

Strength & Fitness Wednesday | 5/8

This was a hard one to do alone but it happened! Lol

Strength & Fitness Tuesday | 5/7

Anna

Strength & Fitness Monday | 5/6

Strength & Fitness Saturday | 5/4

Worked up to a #135 thruster and a heavy C and J.

Strength & Fitness Friday | 5/3

I did this by myself so I split the reps

125x10 for the bench

So sore from this week but pushed through this one. It was a good one to keep moving!

Strength & Fitness Thursday | 5/2

Subbed rowing due to some lingering knee pain due to a stupid adulting injury

Took me longer than it should’ve. I’m moving like a slug today, but got it done 💪🏼

Lindsay

Strength & Fitness Wednesday | 5/1

Haven’t full snatched in forever but it felt good and solid!!

Strength & Fitness Tuesday | 4/30

Didn’t have a lot of time but did the back squats and a scaled metcon without weights for the lunges.

My quads are trashed 🤣 I threw in the cardio from bodyfit ☠️👍🏼

Man oh man.. overheard lunges are tough!!! 💪💪back to back workouts!! Killing it!!😁

Sherry Hicks

Strength & Fitness Monday | 4/29

Strength & Fitness | Saturday 4/27

Grace

Strength & Fitness Friday 4/26

Strength & Fitness Thursday | 4/25

Strength & Fitness Wednesday | 4/24

I beat my previous time by almost 2 minutes!!

17:25

I only did the workout, but it was good! 19:44

Maggie Cherie

Strength & Fitness Tuesday | 4/23

Really enjoyed this! Got a 90kg post baby pb on the back squat today

Alison

👍🏾 a good one for me today! Scaled to knees to elbows

I surprised myself today on the strength! I feel so good coming back to the strength and training coming off the 6 week challenge 🥳

Rachel

Strength & Fitness Monday | 4/22

I did it alone so I halfed the reps. Those OHS were very challenging.

Strength & Fitness Saturday | 4/20

I loved this! I don’t have access to a bike, so I rowed.

22:00

Strength & Fitness Friday | 4/19

This was a good one for a “rest day” lol

Strength & Fitness Thursday 4/18

Strength & Fitness Wednesday | 4/17

Managed to get 2 rounds. This workouts never disappoint 🔥💪🏾

Strength & Fitness Tuesday | 4/16

I will that one to my favorites. Loved it💪🏾🔥

Had to cut it short to get my daughter to school!!! But will get my back squats in tomorrow!!!

Strength & Fitness Monday | 4/15

Loved this wod. Tough wod, but wall balls are my jam. So nice to end with that challenge.

Brandon

Strength & Fitness Saturday | 4/13

Loved the slower wod today. Needed that little bit of rest. 

Bench 
10@85
8@95
6@105
4@115

Strength & Fitness Thursday | 4/11

I really appreciated how quick yet tough this workout was.

Anonymous

Krystal

Strength & Fitness Wednesday | 4/10

Kristen Luton

Strength & Fitness Tuesday | 4/9

Getting back into CrossFit and this was a deceiving WOD😂🥴

Gracen Fleming

Strength & Fitness Monday | 4/8

I did it myself and halved the reps!! #75 was tough after a long run yesterday, but I made it.

Strength & Fitness Saturday | 4/6

This was challenging for me today… my legs are smoked from yesterday.

Strength & Fitness Friday | 4/5

Bench 
145x2
155x2
165x2

Survived the EMOM with step ups, 40lb KB and willpower

I struggles today. Heart rate felt through the roof

Strength & Fitness Thursday | 4/4

It was hard! Ran out of time- did a 15 min cap and got up to my forth round of TTB. My TTB are so bad since baby. And my daughter is almost 2!!

245x2
Definitely ready for more weight. Ran out of time.

Chance

Strength & Fitness Wednesday | 4/3

The strength was awesome. I needed that today!

The thrusters and rowing was hard! Scaled it to 25kg as I’ve still got a bit of a cough. 
Went up to 50kgs for the EMOM. All done this morning at 5am before the baby wakes up. Loving the programming

Strength & Fitness Tuesday | 4/2

Strength & Fitness Monday | 4/1

We were limited by time so we scaled to 4 rounds of each. The numbers were great and felt achievable. Did 70kg deads, 35kg snatches and s2Oh

Strength & Fitness | Saturday 3/30

Strength & Fitness Friday | 3/29

Strength & Fitness Thursday | 3/28

I’ve been sick, but I made it thru this!

Strength & Fitness Wednesday | 3/27

This is the first time I’ve done sled pushes in a long time. Hello legs!!

Loved todays. I have two of my nieces that come workout with me so I added the treadmill plus 5 min and subbed ski for bike. We still did the calories as written. Finished the round of 15.

Tara

Strength & Fitness Tuesday | 3/26

Due to limited time, I did the 4x4 BS with 25 Wall Balls in between each set and then did a Pelton Run

I still hate wall balls. Did 20# for first 90 then 16#

Wall balls 🫠☠️🫠☠️
I rowed instead of run, so I guess I did KaRow

Strength & Fitness Monday | 3/25

I did this by myself so I halfed the reps. I rowed since I didn’t have access to a bike. Lastly, I ran a 5K before this so this was a great finisher for me.

Strength & Fitness Saturday | 3/23

I only had enough time for the Metcon today. It was just enough. I did banded pull-ups

Great work out! Had to scale chest to bar but loving the combo of EMOMs, metcon snd accessories! Nice and sweaty!

Emma

Strength & Fitness Friday | 3/22

Strength & Fitness Thursday | 3/21

Had to scale which was disappointing, but I ran a 5K yesterday and I’m a bit tired. When I’m not so tired, I’m going to do this again full throttle.

Strength & Fitness | Friday 4/12

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