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

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

Gene

*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

I don't think I can do the training + running 8kl in 60 min,but so far I love it

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

Community

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