Name: Playbook - Nick Bare - W12/D5 Block 3 - Run + METCON
Uploaded: 2023-11-29T11:31:26.598Z
Duration: 60 min
Description: W12/D5 Block 3 - Run + METCON

Jack

Jonathon Smith

Matt

Jimmy

36:33 

LOVE these metcons. Perfect compliment to offset the bodybuilding work and runs. Starting 3.0 on Monday!!💪🏼🔥

Troy

David McCauley

*WORKOUT 1
Easy Run - Complete 4 miles at an easy pace (refer to MAF 180 Formula within “insights”)

*WORKOUT 2

Complete the following for 10 rounds:

- 5 devil press
- 8 pull ups
- 400 meter sprint 
- 10 bodyweight squats

Men: 50 pound dumbbells
Women: 30 pound dumbbells

4.0 mi Jog

Running

Complete the following for 10 rounds:

- 5 devil press
- 8 pull ups
- 400 meter sprint 
- 10 bodyweight squats

Men: 50 pound dumbbells
Women: 30 pound dumbbells

Begin by completing a burpee with dumbbells in each hand and press them over your head to complete the movement.

Devil Press

- 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 with a shoulder-width stance
- Flex at your knees and push your glutes back to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up

Bodyweight Squat

10 Rounds For Time - Get A Pump & Breathe Heavy

W12/D5 Block 3 - Run + METCON

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

Fabian

Russell

Ryan

W1/D2 Block 1 - Back Strength + Easy Run

John Lopez

Eli Slipper

Steve

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

Andres

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

Adriana

Was a rainy day but grind through it 💪👊

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

Sarah

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

W2/D2 Block 1 - Back Strength + Easy Run

Janay 

❤️‍🔥❤️‍🔥❤️‍🔥oh my glutes 🤙🏼🦵🏼

W12/D5 Block 3 - Run + METCON

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