Name: Playbook - Nick Bare - W1/D7 Block 1 - Long Run + GO ONE MORE DAILY
Uploaded: 2023-11-29T11:31:26.137Z
Duration: 75 min
Description: W1/D7 Block 1 - Long Run + GO ONE MORE DAILY

Eli Slipper

Ryan

Adriana

Was a rainy day but grind through it 💪👊

Steve

Chad

Honestly that hurt;

maybe I recover and come back for the GHD’s but my core is ripped 🤙🏽

Friday night fun

BrotherBear

Wayne

Michael Kraft

Thomas

Jacob

Taylor Young

Not enough time to run. Opted for 20 min assault bike as a finisher

Jeff

Johnny

Samual fink

Did both back to back felt really good after the run plus it was nice showing up to the gym looking like I was oiled up😂

Andy

Joseph

Timothy

Did get the full run in after a long CrossFit competition week! Got a good run in though!

Very good! I was pressed for time so did not get the prescribed amount on the run.

Manuel

Kerwin

10 miles done. Workout finished. Time to rest

Chuy

Robert

Hasan Muwakkil

Jean Paul

10miles sucked. And even the second wod was tuff afterwards

Casey Guerrero

This program doesn’t seem to have a lot of reason behind it. You do a bunch of abs and chest on one day and then the next day do it again.

Jake Bishop

Nathan

Aaron Honeycutt

Michael Rossi

Hunter Bondurant

Miles

Challenging after my first post covid double digit run! 😆

Angeline

Cameron

First run over 10 miles in almost 7 years! Thanks team BPN!!

Ozziel Robles

Kevin

Maricela

Rebecca

Austin Richard

Kainan Maners

I can’t do all that running bro. You are nuts!

Jesse

Nathan Thornhill

Ryan Lemley

Scott

Ethan

Javier

*WORKOUT 1
Easy run - Complete 10 miles at an easy pace (refer to MAF 180 Formula within “insights”)

*WORKOUT 2
“GO ONE MORE” Daily
- 4 x 20 hanging leg raises
- 4 x 15 GHD sit ups
- 4 x 10 pull ups
- 4 x 25 push ups
- 4 x 20 core pulse ups

10.0 mi Jog

Running

This is the signature “GO ONE MORE” daily workout that can be completed everyday (on top of other training) in 15-20 minutes.

The workout consists of:

- 4 x 20 hanging leg raises
- 4 x 15 GHD sit ups
- 4 x 10 pull ups
- 4 x 25 push ups
- 4 x 20 core pulse ups

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

- Start by laying on the floor 
- Raise your torso and legs off the floor
- Reach towards your feet
- Return to the initial position 
- Keep your core engaged

Core Pulse Ups

“GO ONE MORE” Daily

W1/D7 Block 1 - Long Run + GO ONE MORE DAILY

Brandyn

Holy Moses! I am consistently working out 6x per week for the last 4 years and have never been more deaf in a workout

Kent

W1/D1 Block 1 - Chest Strength, Core + Easy Run

Marques Forbes

W1/D2 Block 1 - Back Strength + Easy Run

I thought I was in decent shape until I started your workouts

John Lopez

W1/D3 Block 1 - Lower Body Strength, Core + Tempo Run

W1/D4 Block 1 - Upper Body Hypertrophy

Darwin Guevara

W1/D5 Block 1 - METCON + Easy Run

Andrew Ochoa

Really nice to have some focus on mobility!

Neil

W1/D6 Block 1 - Dedicated mobility

Sarah

W2/D1 Block 1 - Chest Strength, Core + Easy Run

Andres

W2/D2 Block 1 - Back Strength + Easy Run

Janay 

❤️‍🔥❤️‍🔥❤️‍🔥oh my glutes 🤙🏼🦵🏼

W2/D3 Block 1 - Lower Body Strength, Core + Track Workout

W2/D4 Block 1 - Upper Body Hypertrophy

The Metcon workouts are a killer every-time😮‍💨🤝🏾

W2/D5 Block 1 - METCON + Easy Run

Colton

W2/D6 Block 1 - Dedicated mobility

Nice long run 18 km just under 2 hours 💪(happy enough)

Jack

Ran 12 
9:56
9:33

8:39 8:36 8:34

9:33, 9:44

7:42,7:46,7:33 (go one more)

9:27,9:31

W2/D7 Block 1 - Long Run + GO ONE MORE DAILY

That hurt, I almost stopped in the middle to call my mom.

OMG ma triceps ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥🙀

W3/D1 Block 1 - Chest Strength, Core + Easy Run

Great lift! Deadlifts are getting stronger 🤝🏾

W3/D2 Block 1 - Back Strength + Easy Run

W3/D3 Block 1 - Lower Body Strength, Core + Fartlek Run

Toni

W3/D4 Block 1 - Upper Body Hypertrophy

Did power cleans and jerk instead of bench. 

Weight was 185. 

30:26 🤮🤮

Jake

That Metcon was brutal but also abit fun 👌

W3/D5 Block 1 - METCON + Easy Run

I was definitely needing a day to recover! Tough week, awesome workouts

Dino

W3/D6 Block 1 - Dedicated mobility

W3/D7 Block 1 - Long Run + GO ONE MORE DAILY

Chest is definitely feeling it! Great workout. I think the 5 miler was the easy part

W4/D1 Block 1 - Chest Strength, Core + Easy Run

I brought a friend along for the ride and he’s dead. Successful workout 5/5 ⭐️

W4/D2 Block 1 - Back Strength + Easy Run

Youri

W4/D3 Block 1 - Lower Body Strength, Core + Track Workout

Jenny

First day mlback after a week off and omg what a killer

W4/D4 Block 1 - Upper Body Hypertrophy

Trino

W4/D5 Block 1 - METCON

Need this today after my first couple sessions back

Really like the mobility days something I had neglected in the past 💪👌

Peter

W4/D6 Block 1 - Dedicated mobility

W4/D7 Block 1 - Long Run + GO ONE MORE DAILY

Option for editing or substituting exercise

James

W5/D1 Block 2 - Chest Strength, Core + Easy Run

W5/D2 Block 2 - Back Strength + Easy Run

Brutal way to start a Monday but is what it is.

Vlad

W5/D3 Block 2 - Lower Body Strength, Core + Track Workout

Colin

W5/D4 Block 2 - Upper Body Hypertrophy

Would be nice to edit the miles and intensity on the runs

Brutal but I loved it but could only do the first lot of burpees

W5/D5 Block 2 - METCON + Easy Run

Michael

W5/D6 Block 2 - Dedicated mobility

Did 6 miles before I had to stop and get ready for work, I will do the other 5 tonight

Loren

Jimmy

W5/D7 Block 2 - Long Run + GO ONE MORE DAILY

Brilliant but great to get back to running to

W6/D1 Block 2 - Chest Strength, Core + Easy Run

Abdulrahman Alhammadi

W6/D2 Block 2 - Back Strength + Easy Run

W6/D3 Block 2 - Lower Body Strength, Core + Tempo Workout

Great pump. These are my favorite workouts!

W6/D4 Block 2 - Upper Body Hypertrophy

Jason

W6/D5 Block 2 - METCON + Easy Run

Ulysses

W6/D6 Block 2 - Dedicated mobility

Rocco

Awesome I did 16 miles and the Go one more

W6/D7 Block 2 - Long Run + GO ONE MORE DAILY

W7/D1 Block 2 - Chest Strength, Core + Easy Run

Austin

W7/D2 Block 2 - Back Strength + Easy Run

Brutal but even more when your not feeling well and had a couple days off

W7/D3 Block 2 - Lower Body Strength, Core + Fartlek Workout

W7/D4 Block 2 - Upper Body Hypertrophy

Matthew

W7/D5 Block 2 - METCON + Easy Run

W7/D6 Block 2 - Dedicated mobility

Was not feeling it after work. But I got it done and hit my splits! Super pumped. Put in the effort and it paid off big! Used Electrolytes and gel packs at 3-6-9 miles.

W1/D7 Block 1 - Long Run + GO ONE MORE DAILY

Community

More workouts from Nick Bare