Name: Playbook - Morgan Olson - Full Body Metcon 🙌
Uploaded: 2024-01-21T02:10:11.635Z
Duration: 75 min
Description: Full Body Metcon 🙌

Loved this workout my whole body was on fire 🔥 🔥🔥🔥😜

Bunny 🐰❤️

Hailey

yangBAE

Julia

Love this full body Metcon, and wonder if you can incorporate some barbell exercises in it...just thinking.out load..lol

Joyce

Why does my heart feel like it’s gonna beat right out of my chest? Funny how 150bpm feels now 😂

Nicole

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Air Squat

GOAL
Develop that pressing strength aka chest, shoulders, triceps, and abs. Wow yep, abs #AbsinEverything

DETAILS
1. Keep a straight line from head to toe, abs tight and knees straight.
2. Gradually bring your chest to the floor, then press the floor away to return to your starting position.
3. Don't drop your neck, you aren't bobbing for apples. You are dominating some good shit. 

Pro-Tip: Elbow mechanics is key, keep them either close to the ribs or a few inches away from your ribs. 

CUES
- Plank Position
- Elbows Go Back
- Feet Together
- Elbow 45 degrees Away from Body

Push Up

GOAL
6-pack body weight edition, just make sure to crunch your abs and not sit up with your neck #ProTips

DETAILS
1. Lay on your back with your knees bent.
2. Begin my crunching your abs into your spine with your wrists dragging up your quads.
3. Crunch up to raise your wrists up to the knees.
4. Move slow and work from the abs not momentum.

Wrist to Knees

Warm Up

Max reps burpees. 

3-5 = minimum. 
8 = awesome. 
10-12 = epic. 

Then do a farmer carry OR do a dB hold if you can’t wait. 1 min. Proud chest!

GOAL
Accumulate a high amount of work load through pressing, hip flexion and jumping #HeavyBreathing 

DETAILS
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Lower the whole body to lay on the floor.
4. Press up off the floor and jump your feet under your hands (optional: scale by stepping one leg under your shoulders at a time.)
5. Return to a standing position with feet under your hips.
6. Jump up and clap overhead.
7. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Chest to Ground
- Feet Replace Hands
- Breathe with a Rhythm

Burpees

GOAL 
Posture, forearms, core and traps of a tank

1. Holding onto a dumbbell or kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
2. Keep the dumbbells or kettlebells 1-2" away from your body.
3. Start to walk forward, while maintaining perfect balance and stability.
4. Avoid rocking side to side. 

CUES
- Proud Chest
- Minimize Rocking

Farmers Carry

Grind.

GOAL
Leg and ab killer 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders relaxed and contract your abdominals.
2. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Goblet Squat

GOAL
Get power and speed, honey. 

DETAILS
1. Lunge position. 
2. Explode up and land softly. 
3. Work on control.
4. Switch sides. 

CUES
- Soft Landing
- Swing Arms

Jumping Lunges

Goblet Squat to Jump Lunges

GOAL
Leg burner and calorie burner 

DETAILS
1. Turf, plate & push. 
2. Hips down and dig with your feet. 
3. Swap for sled push if you don’t have this or another conditioning piece such as 10 min boxing, row, or sprint intervals. 

CUES
- Hips Down
- Dig

Plate Push

GOAL
Target your upper chest and upper back for ultimate confident posture and proud chest 
 DETAILS 
1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

CUES
- Proud Chest 
- Externally Rotate Shoulders 
- Squeeze Between Shoulder Blades

Wide Push Up

Plate Push and Wide Push Ups

Exhale. 

Use a couch or bench if you don’t have a box. 10 reps each side.

GOAL
Speed racer x cardio

DETAILS
1. With a tall chest, run in place. 
2. Try to hit a ‘figure-4’ with your legs. 
3. Pull knees up and heels slightly towards butt. 
4. With an open palm, swing your arms from your butt cheek to face cheek. 
5. Swing from your shoulder blades. 
6. Exhale and keep your reaction time quick. 

CUES
- Tall Posture
- Exhale
- Knees Up
- Cheek to Cheek

Running in Place

You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Place your foot on the box, push knee slightly out, and keep it over ankle. 
3. Begin movement by centering your chest over your knee (balances your center of gravity). 
4. As you drive up through your heel, raise your chest and extend the knee. DO NOT push off with your back leg. 
5. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
6. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Step Ups

Runners fun

6 min AMRAP STYLE! 
As Many Rounds As Possible 
With in 6 min do as many rounds as you can of the two workouts. 

Snatch 10 each side
Jump Rope 50 reps

GOAL
Increase hip explosion and shoulder stability for the ultimate athletic physique 

DETAILS
1. Hip-width stance.
2. Grip the center of the dumbbell. 
3. Grasp the weight and begin to stand and squeeze your glutes to explosively open the hips. 
4. Shoulder shrug, followed by a pull under with the arms, keeping the weight close to the body throughout the movement. 
5. Dumbbell is received at the bottom of an overhead. 
6. Complete at full hip, knee, and arm extension with the dumbbell over the middle of the foot.

CUES
- Hard Pop with Hips 
- Squeeze Butt 
- Flat Back

Dumbbell Snatch

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

Finisher

Full Body Metcon 🙌

Kat Rosario

Mads

Wooh! Going in vacation and needed something to work a little bit of everything, this was killer! Sweating like a mad man!

Sierra

Full Body Metcon 🏋️‍♀️

Oh my god, best one yet!! Love, love, love!

Jess

Full Body Madness 🫡

Angela

Elevated heart rate for over 45min makes my heart happy!

Kari

Full Body Destruction ⚠️

#tuesdaymorning let’s get it done ✅🙌🏻

Tracey

Ever Stokes

Full Body Strength And Conditioning 😎

Tyra

Rarielle

Full Body Light Pump 🔥

Kris

M usin dead all,deadmill for sled push,m grateful for get wod✅@home#weekendvibes 🔥

Émilie Véronneau

Full Body Metcon

More full body workouts = higher blood pump!

sled push↔️ski erg❤️‍🔥🙌🏻

Full Body Strength 😝

#tgif very much needed to boost my mood today ❤️‍🔥

Laura

Full Body Destroyer 💣

Nasha

Judith

Full Body Pump

Great, especially when your on a time crunch!

Did someone say... Fullbody Conditioning? 🔥

#4 morning wod 
grateful4 pulling dat off what a greatt start of the dayyyyy✌🏻

Erin Tompkins

Full Body Strength and Conditioning! 💣

Lisa

Aoife

Full Body Madness 👹

That was hard!! Lol. Nice full-body a** kicker 😜

Katherine

Full Body Strength ❤️‍🔥

This was a great workout as an add-on day to the #mascmakeover challenge.

Full Body Fryer! 😈

It had me sweating from beginning to end. Great workout. I feel amazing

Melina

Full Body Strength 🏋️‍♀️

Probably the hardest workout for me thus far. Holy. Shit.

Linny

Pain, pain, pain. A reminder that I am alive. Love it!

Gigi Niz

Full Body Strength and Conditioning! 🥇

Lois McGuthrie

Full Body Strength

Maurice

Full Body “Fun”! 🙌

BEATRIZ

Full Body Strength 🤯

Oofff great + day to the #mascmakeover challenge! Feeling good!!

15‘ jump rope🌻
happy lunar new year🐇🐇🐇

Did some extra butt work on top of this!!!!  Ouch! 👍🏻

Kathryn

Full Body Accessory Work

Really enjoyed the use of kettlebell movements here! Love functional movement >>

Haley

Jesus that little workout kicked my ass ☠️

Full Body Friday

First time I can hold and steadily decline on the chin up. Baby steps! Still struggle getting up but improving!

Angie

7mo in the program & i finally did my first EVER pull up 😭 i feel so strong. I could fly to cali & kiss u rn no homo

Full Body Lift 💅🏼

Shelby

First one. 💪 Kicked my butt. Substituted the sled push by using an unplugged treadmill. Let’s go.

Full body Madness

Needed a chill workout today 😌😌 hit the spot 🤙🏽

Annamaria

Salsa

Full Body Reset

Full Body Madness 😜

So you took note of every exercise I hate and you made it into a work out routine, that's cool 🥵

Michelle

Sarah Greene

Vesper

Full Body Push

Outdoor run15’#3rdofoctfeelingood❤️‍🔥#fbactivation🙌🏻

Getting the hang of those Turkish get-ups 🦾

That an slice session…killer. Good workout with some strength training and mobility/stability work.

Full Body Fire

Cardio heavy - burned them calories today! 🔥 ☠️

Full Body Conditioning

Got the sweat dripping. Actually a really great workout!!

Great full body! I feel great after that one

APPLE

Power-Full Body

Great for warm ups! I’m just getting started 😀

Britt

Full Body Fun…

Hit a PR on trap deadlift and hit a higher box jump… successful Sunday 🫶🏻

Kallie 

Even on vacation I can't skip my full body Momo

Carmeal

Carolina

Breinne

Raquel

I loved this full body workout, the ab burner at the end had me swearing up a storm!

Full Body Metcon 🙌

Community

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