Name: Playbook - Richard Manaro - W1/D2 Bench + WOD
Uploaded: 2023-11-23T16:45:19.298Z
Duration: 60 min
Description: W1/D2 Bench + WOD

Amp it up with reps and weight. This will literally destroy your triceps.  Did for me!
41 minutes
400 cal
130 avg bpm

Gabe

This workout starts with 8 rounds of bench press followed by a 5 round METCON
* weight selection - make sure you choose a weight where the last 2 reps of each set are hard!

Complete 2 rounds of this warm
up circuit

• start in plank position
• push up hips up the ceiling and lift one leg as high as possible
• swing that leg all the up to wrist, heel connected to the floor
• take that same side arm and rotate to the ceiling

Rotational runners stretch

- start in a 4 point kneeling position 
- place one hand behind the back of your head and rotate that elbow down to the opposite forearm 
- rotate back open, pointing elbow to the ceiling

Kneeling Thoracic rotation

- start by laying on your side and placing a foam roller or yoga block between your knees. 
- if you don’t have either you can use a towel or pillow 
- bring your knees up so they are in alignment with your hips. 90° degree bend at hip joint
- take your top hand and rotate up all the way to the other side. 
- allow your eyes to follow your hand, keep your knees pinned to your block

Side laying thoracic rotation

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Weight remains overhead with shoulder pushing up
- Reverse steps to return to start position

Turkish get up

- From full or kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push ups

Warm up

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
- Extend your hips and drive through your legs

Flat bench press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

Upper body METCON

W1/D2 Bench + WOD

Killer leg workout.
Didn’t do the run but did jumping jacks instead!

W1/D1 Squat Day + Full body METCON

Killer workout!
The plan is there for you.
You just gotta push harder than whats being told.
If you push yourself with either adding more weight or completing it faster, you will get an amazing workout from this. 
45 mins
475 cal burned
139 bpm avg.
Get it.

W1/D3 Deadlift + WOD

When you really push it, you will destroy yourself with this one. I decided to spend time with deep stretches(warm up) and it took about 40 minutes.
I only did 3 sets of this workout. ONLY reason was because I went heavier and i bumped up the bodyweight reps. This workout in total took me about 90 minutes total. Warm up and workout. Bump up your weight. Like Rich said. Last 2 reps of each set should feel like you can’t push. I damn near burned like 800 cal in 90 minutes. I’m about to destroy my breakfast. Get it fam.

W1/D4 Kettlebell + Dumbbell Full Body Workout

Killer thigh workout!
500 cal out with this one. 
48 minutes.
Money!

W2/D1 Squat Day + METCON

Great chest day! Let’s get it!
45minutes
380 cal
120bpm

W2/D2 Bench + WOD

Killer workout. Literally destroys you if you do it right. Take your time and work on the body movement that is praised in the workout. Killed me!

W2/D3 Deadlifts + HIIT

Killer full body workout!
I didn’t have the time to finish but even with 2.5 rounds, it’ll get you. 
300m cal
40 mins
143 bpm
Lessss Gooooo

W1/D2 Bench + WOD

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