Name: Playbook - Matt Fox - W6/D2 Home shred
Uploaded: 2024-01-10T06:26:18.819Z
Duration: 45 min
Description: W6/D2 Home shred

Alex

Nick

Anyone who can do the high rep number the whole time has my respect

EMOM: 5 rounds each
Complete 5 min EMOM of the same exercise before moving to the next. Rest 2 minutes between each EMOM

1. Burpees 15 12 10

Rest 2 min

2. Bear crawls (3m) up & back 7 5 3

Rest 2 min

3. Jump Squats 25 20 15

Rest 2 min
 
4. Reverse burpees 15 12 10

Rest 2 min

5. Lateral jumps 50 40 30

Note: 3 different levels of rep targets. Choose one that challenges you. (Advanced, Intermediate, Beginner)

- 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

EMOM 1 - ADVANCED

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet then crawl back 
- Keep a neutral spine

Bear crawl (3m)

EMOM 2 - ADVANCED

- Sit your hips back and down
- Reach parallel and jump explosively up

Jump squats

EMOM 3 - ADVANCED

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and repeat movement

Reverse burpee

EMOM 4 - ADVANCED

- Start with both feet close together 
- Jump laterally back and forth for time or reps

Lateral jumps

EMOM 5 - ADVANCED

EMOM 1 - INTERMEDIATE

EMOM 2 - INTERMEDIATE

EMOM 3 - INTERMEDIATE

EMOM 4 - INTERMEDIATE

EMOM 5 - INTERMEDIATE

EMOM 1 - BEGINNER

EMOM 2 - BEGINNER

EMOM 3 - BEGINNER

EMOM 4 - BEGINNER

EMOM 5 - BEGINNER

W6/D2 Home shred

Brighid

Luca

Trusting the process, getting bad in shape

Sofia

W1/D1 Home shred

Damn that was hard but lots of fun! Loved the exercises and the challenge! I didn't get through all the rounds thanks to my little 3yo but will give it a crack again soon!

The workout was good and tough. A little confusing to follow the rhythm at first but got it.

Jacob

Would recommend to add level according to the participant’s capacity. Great work out though

Jaime

W1/D2 Home shred

Loved it even though didn't get to finish it

My favourite one so far! The workouts go so well together. You can see why you get us to do the next exercise, they all have purpose 💪🏼

W6/D2 Home shred

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