Name: Playbook - Nick Bare - W3/D5 Block 1 - METCON + Easy Run
Uploaded: 2023-11-29T11:31:26.241Z
Duration: 45 min
Description: W3/D5 Block 1 - METCON + Easy Run

Did power cleans and jerk instead of bench. 

Weight was 185. 

30:26 🤮🤮

Jake

Andrew Ochoa

That Metcon was brutal but also abit fun 👌

Wayne

Jacob

Lachlan

Taylor Young

Jordan

Jeff

Morgan

Michael

Felt good doing the metcon, didn't have my normal strength for bench tho. 39:48

Casey Guerrero

Eric

Almost puked. Did air bike for 25 Cals each round instead KD run.

Charley

Beast Mode! My leg was bugging me though, couldn’t complete the 5 miler

Runs getting better! Added my plate carrier to the metcon💪🏻🔥

Aidan Gauna

Mike Greeley

Andres

Felt like a Friday. I was lazy, but got her done

Josh

Lior clark

Been under the weather so the past 3 days have been a struggle. Today showed a turn for the better.

Peter

It is hard to find a gym where you have a 400m track inside or outside, otherwise a great workout💪🏼

Linn

Mike

Aaron

Luis

Kevin

Cole Crawford

Workouts are awesome 
What knee sleeves you wear while squatting

Bob Van Erem

Michael Book

David McCauley

*WORKOUT 1
Easy run - Complete 5 miles at an easy pace (refer to MAF 180 Formula within “insights”)

*WORKOUT 2
5 Rounds
- 400 meter Sprint
- 10 Toes To Bar
- 10 Bench Press 
- 10 Pull Ups
- 10 Kettlebell swings

* Men - 225 pounds 
* Women - 135 pounds
**adjust as needed

5.0 mi Jog

Running

5 Rounds
- 400 meter Sprint
- 10 Toes To Bar
- 10 Bench Press 
- 10 Pull Ups
- 10 Kettlebell swings

* Men - 225 pounds 
* Women - 135 pounds
**adjust as needed

Toes To Bar

- Hold the bar just outside shoulder width
- Flex at the elbows coming down to the bottom of your chest 
- Press the bar up engaging your chest

Barbell Bench 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

-Stand with feet outside shoulder width and a kettle bell  n the ground in front of you.
-Bend your knees and hinge at the waist and grab the kettlebell.
-Hike the kettle bell between your legs ( keeping the handle above your knees).
-Stand up right and swing the kettlebell to head height.
-Release and repeat

Kettlebell swing

5 Round METCON

W3/D5 Block 1 - METCON + Easy Run

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

Eli Slipper

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

Ryan

W1/D4 Block 1 - Upper Body Hypertrophy

Darwin Guevara

W1/D5 Block 1 - METCON + Easy Run

Steve

Really nice to have some focus on mobility!

Neil

W1/D6 Block 1 - Dedicated mobility

Adriana

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 🤙🏼🦵🏼

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😮‍💨🤝🏾

BrotherBear

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 ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥🙀

Chad

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

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 💪👌

Javier

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

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!

Michael Kraft

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.

W3/D5 Block 1 - METCON + Easy Run

Community

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