Name: Playbook - Sam Sweeney - 10/18 Full Body
Uploaded: 2026-06-17T00:04:45.092Z
Duration: 75 min
Description: 10/18 Full Body

Helena

Natalie

Nicole

Why is anything overhead so damn hard 😂😂

Single arm snatches are always a favorite!

Megan

First full body day with Sam. Wowza. I definitely need to spend more time on core. Loved the squat cleans. Been a hot minute since I've done those! 🔥❤️

Andrea

Nyakeh

Lamia

Man really enjoying the full body days!!!

Janelle

This was awesome and happy I got all my lifts in this week!

Lizz

Megan Laudick

Kiki

Steve

Sara

Had to battle my mind a bit to make it to this after an intense work day but glad I did it!

Safia

That was a killer! I had to wait until 8 pm to do it, so it was a rough start, but felt great to accomplish it 💪🏼

Amie

As always full body Wednesdays are my fave. 🙌🏽🔥The overhead squats is a weakness. Was feeling the burn on those. Hope to get more depth on that soon.

Deja

Emily

Tonya 

Mentally got to myself today but finished it out anyway. Tomorrows another day ❤️

Single arm overhead squat was a process and did get better!

Jennifer

Current resting place is on the floor where that workout put me🥵☠️

Kashay Sullivan

WTF with the OH squats!!!!! How could something so seemingly simple be so deceptively hard?

Lisa

Jessica

Lorena

Wow! 🥵 great WOD! I was confident… till I wasn’t 😂

Jemme

How do you improve the mobility for single overhead squats! WOW! That revealed a huge imbalance…

Janna Klinghagen

Regina

Porchia

Pouring sweat 😅 💦 ❤️❤️❤️

Mia Arrowsmith

OH squats were challenging but I was able to do them (with lots of wobbles)

Yanely

Paula

Those single-arm OH squats are super rough 😅 definitely something to improve...

Rachel Ratvasky

I thought I’d hate the squat cleans… but nope loving it! I can feel my CrossFit muscle memory resurfacing! The OH squats and snatches are a favorite!!!

Maranda

Happy Wednesday!

Week 2 of 4 week split 

Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Full Body: 

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Paused Barbell Squat Cleans: 2S/3R [5 second pause at the bottom of each rep]

2. Barbell Squat Cleans: 3S/5R 

3a. Lateral Sled Drag: 3S/30 seconds each side
3b. Decline Bench Sit Up Press: 3S/15R

4. Hyperextension Pendlay Row: 3S/8-10R 

5a. Single Arm Snatch: 3S/10-12R each side 
5b. Single Arm OH Squat: 3S/8-10R each side 

6. Incline Bench Reverse Crunch: 4S/5R w/ 3 second pause at the top + 5R steady tempo [10R total]

10/18 Training Day Overview

Rep Count: 3R
Tempo: 5 second pause at the bottom of each rep
Modification: dumbbell squat clean 

Set Up: 
- load the barbell with appropriate weight, use no weight if this movement is new to you
- stand directly behind the bar, facing the bar
- get into a hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your knees as you bend forward to grip the bar with a pronated grip, just outside of your hips
- lift your chest so it is facing forward, keep your shoulders positioned slightly in front of the bar
- depress your scapula and contract your lats

Execution: 
- pull the bar off of the ground, hips and shoulders should rise at the same time 
- extend your legs and drive your hips in, lift your torso
- keep your heels down and arms straight until your hips and legs extend
- shrug to bar up to your high chest and pull both arms under the bar
- dip down into a squat position 
- receive the bar in the front squat position, elbows high and in line with your front delts
- pause at the bottom of the rep for 5 full seconds 
- keep your chest up and facing forward at the bottom of the rep 
- extend your legs and drive your hips in as you return to the standing position 
- extend your arms down in front of your torso and lower the bar
- move directly into the next rep

Paused Barbell Squat Clean

Rep Count: 5R
Tempo: steady, explosive
Modification: dumbbell squat cleans

Set Up: 
- load the barbell with appropriate weight, use no weight if this movement is new to you
- stand directly behind the bar, facing the bar
- get into a hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your knees as you bend forward to grip the bar with a pronated grip, just outside of your hips
- lift your chest so it is facing forward, keep your shoulders positioned slightly in front of the bar
- depress your scapula and contract your lats

Execution: 
- pull the bar off of the ground, hips and shoulders should rise at the same time 
- extend your legs and drive your hips in, lift your torso
- keep your heels down and arms straight until your hips and legs extend
- shrug to bar up to your high chest and pull both arms under the bar
- dip down into a squat position 
- receive the bar in the front squat position, elbows high and in line with your front delts
- keep your chest up and facing forward at the bottom of the rep 
- extend your legs and drive your hips in as you return to the standing position 
- extend your arms down in front of your torso and lower the bar
- move directly into the next rep

Barbell Squat Clean

Time: 45 seconds each side
Tempo; steady 
Modification: banded lateral side steps

Set Up: 
- load the sled with appropriate weight 
- loop a heavy band or chain belt through a single arm cable handle
- loop or attach the band or chain belt to the front of the sled 
*see video
- step in front of the sled, facing 90 degrees from the sled
- hold the handle with the hand closest to the sled
- extend your arm and step away from the sled
- push your hips back, bend your knees slightly 
- keep an upright torso, neutral head, neck, spine 

Execution: 
- pick up the foot closest to the sled
- cross your foot over the other 
- extend your leg and drag the sled forward with your arm extended
- continue to crossover step laterally 
- complete time on one side before switching sides
- keep your hips square 90 degrees from the sled
- keep a steady pace
- extend your non working arm out to your side for stability

Lateral Sled Drag

Rep Count: 15R 
Tempo: steady
Modification: lie on the ground

*if you do not have a decline bench, slide one plate under one end of a flat bench to create a slight decline

Set Up: 
- grip a kettlebell in each hand, pronated grip 
- position yourself on the decline bench, feet towards the high end of the bench 
- lie back in a supine position on the bench 
- bend your arms and position your elbows ~45 degrees from your torso, knuckles facing the ceiling 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 

Execution: 
- use your core to lift your torso off of the bench 
- extend your arms and press the kettlebells up and into the overhead position at the top of the rep 
- lower your back to the bench with control 
- as you lower your torso, bend your arms and lower the kettlebells to either side of your chest again  
- keep your wrists straight
- control the movement through your trunk

Decline Bench Sit Up Press

Superset

Rep Range: 8-10R 
Tempo: steady, power
Modification: pendlay row with no hypers or sub barbell for dumbbells or kettlebells

Set Up: 
- load a barbell with appropriate weight, or use no weight to begin if the movement is new to you
- place the barbell in front of the hyperextension machine
- position your feet on the platform of the machine, low, toes forward
- press your quads against the pad, pad should hit 1-2” below your hips 
- squeeze your glutes, pull belly button to spine, and brace
- keep a flat back with your chest facing the ground
- extend your arms towards the bar below you 
- grip the bar with a pronated grip, shoulder width apart or slightly wider
- depress your scapula and contract your lats, think about breaking the bar in half 

Execution: 
- retract your scapula, bend your arms, and lift the bar off of the ground 
- use your glutes to lift your torso as you drive your elbows towards your waist and row the bar to your mid chest 
- contract your mid back/lats/glutes/hamstrings- posterior chain
- lower your torso as you extend your arms
- lower the bar to tap the ground under your chest between reps
- keep your wrists straight 
- keep a strong brace in your core, allow your trunk to control the movement

Hyperextension Pendlay Row

Rep Count: 10-12R each side
Tempo; steady

*replace kettlebell with dumbbell if needed 

Set Up: 
- grip a kettlebell in one hand
- stand with your feet slightly wider than hip width
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm and hold the kettlebell down in front of your torso, between your legs
- extend your free arm out to your side or out in front for balance
- keep a neutral head, neck, spine

Execution: 
- push your hips back, a slight bend in your knees
- lean your torso forward and lower the kettlebell between your legs slightly 
- drive your hips in, extend your legs
- use the momentum from your lower body to shrug the kettlebell up towards your shoulder 
- in one fluid movement extend your arm and punch the kettlebell towards the ceiling
- rotate the kettlebell to the back of your hand as you pull overhead
- arm extended, kettlebell in line with your shoulder, palm facing forward and knuckles facing the ceiling at the top of the rep 
- bend your elbow and lower the kettlebell to your shoulder
- extend your arm down in front of your torso and towards the ground again, kettlebell between your legs

Single Arm Snatch

Rep Range: 6-8R each side
Tempo: steady 
Modification: single arm front racked box squat

Set Up: 
- grip a kettlebell in one hand, pronated grip 
- stand with your feet slightly wider than hip width apart, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm and lift the kettlebell into the overhead position, weight in line with your shoulder- palm facing forward
- drive your ribs down 
- extend your free arm out to your side or out in front for balance 
- keep a neutral head, neck, and spine

Execution: 
- push your hips back and bend your knees
- allow your knees to follow in the direction of your toes
- keep your arm extended overhead and  lower into a full squat position, hip crease at or below your knees
- extend your legs, drive your hips in, and press up into the standing position
- keep your armpit facing forward, weight pinned over your shoulder
- keep your wrist straight

Single Arm Overhead Squat

Rep Count: 5R w/ pause at the top + 5R steady 
*10 reps total 
Tempo: 3 second pause at the top of your first 5 reps, steady tempo on final 5 reps 
Modification: flat bench reverse crunch

Set Up: 
- set your bench to a low incline, 20-30 degrees 
- straddle the seat of the bench with each leg, facing away from the back pad of the bench 
- lean your back against the pad of the bench, line up the end of the bench with the top of your head
- bend your legs and plant your feet on the seat of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- drive your ribs down and press your back into the pad
- bend your arms overhead and grip the ends of the bench on either side of your head
- squeeze your elbows in close to your ears, pointing forward 
- pull down on the bench and contact your lats

Execution: 
- push your back into the pad and use your core to to lift your feet off the seat of the bench 
- keep your legs bent and lift your hips off of the back pad of the bench and towards the ceiling 
- contract your core
*hold for 3 seconds on your first 5 reps
- lower your hips to then pad of the bench 
- bring your feet down to tap the seat of the bench

Incline Bench Reverse Crunch [tempo change]

10/18 Full Body

No modification for hack squat. No weight is not modification. Overall okayish workout.

6/16 Quads, Glutes

Audry

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Michelle 

6/5 Hamstrings, Glutes

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

10/18 Full Body

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