Name: Playbook - Sam Sweeney - 2/18 Full Body [CHALLENGE WK7/DAY5]
Uploaded: 2024-03-04T17:09:25.524Z
Duration: 60 min
Description: 2/18 Full Body [CHALLENGE WK7/DAY5]

Sammi

Karla

Sweatyyyy. Timed workouts are always so hard ! But in the best way :)

Megan

yangBAE

Kara Hutcheson

Emily

Kirsten

I like the high to low back and forth with this! Also, finally using 45s plates for my deadlifts 🤩

Donalee

Seriously and honestly the best program and app out there! Have hit multiple PRs that I never could hit before or thought I could hit. This program has me pushing myself like never before.

Full body Friday used to terrify me. Now it’s actually the one day I see my potential to the fullest.

Amanda

I’ve loved full body Friday for years… I did CrossFit for years- injuries & environment forced me out & you guys were the first trainers who did such a perfect mix of body building/power lifting/HIIT/Olympic lifts. These workouts make me feel like myself- which sounds so corny but you guys really do such an incredible job!! The workout was one of the most perfect workouts I’ve ever done! Thank you!!!

Lindsey

Denise Hofer

Was finally able to get 135 for deadlifts!! New PR for me 😌

Bailey

Sidney

Lindsay

I was a little intimidated with the barbell step ups, but I did them and shocked myself!!

Melanie

Alexandra

Trace and Abby

1:22 for weight FC ...my forearms were flammmmming, why did I think it was possible to go on for so long😅😂

Caroline

Woah. That was rough. Lol. I felt barfy a lot. Hahaha.

Ellie

Kimmy

Lucy

I laid on the floor for a solid 8 mins after this. Contemplating how I ended up here 😂

I finally gave myself the confidence to try another FBF! I was so scared and I just took more breaks and made it through! I can really do this!!

Sheila

So so good!!! Need some work on roll outs 🤣

Abby

Great workout. Loved it.  
I’m saving this workout under favorites.

Michelle

Fire as usual! Feeling so strong! 🔥💪🏻

Corrine

Marsha Ross

Begonia

Awsome late night FBF workout 🔥🔥🔥😎😎💥💥💯💯

Julieann Cunningham

Amanda Howell

Jessica

Yes ma’am!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Alli

Cara

Mia Arrowsmith

Sweat pouring from my face — at one point it may have been tears 😂😂

Lacey

Tammy

gloria

Liked that one! Had to do a lot of the modifications due to extensive BB use...but really good with DBs as well!  Go FBF!....Which I never thought I'd like!🤪

Michelle Zabin

That was brutal!! But I made it! Burpees/devil press just never get easier!

NATASHA

Keri Price

Marlene

Sweaty and awesome! FBF is always my favorite day of the week!!

Lacey Moser

2 different people came up to me during this workout to tell me how “terrible” it looked 😂🥵

Olivia Phillips

My face is a tomato!! Love love FBF cardio strength 😻

Teagan

Savanah

[Challenge week 7/day 5] 

Happy Friday!

2/18 Training Day Overview: 

Warm up: Foam Roll, full body warm up and activation routine.

Instruction: This workout is broken up into AMRAP pairs. This means you will be given 2 movements and a time cap. The goal is to complete as many rounds of the two movements as possible, within the timeframe given. Reps for each movement are written in below [this part of the workout is more endurance focused, pick appropriate weight so you are able to push your pace]. You will be performing 2-4R of sumo deadlifts or conventional deadlifts [whichever you choose, be consistent] before you begin each timed AMRAP set. The burnout challenge is listed at the end of the training day. 

**Rest as needed throughout this training day**

Sumo Deadlift: 2-4R
AMRAP SET 1: 8-10 minutes: 
1. Barbell Thrusters: 6R 
2. Dumbbell Renegade row: 10R total

Sumo Deadlift: 2-4R
AMRAP SET 2: 8-10 mins
3. Barbell Sumo High Pull: 8R
4. Weighted burpee over bar : 6R

Sumo Deadlift:2-4R
AMRAP SET 3: 8-10 mins 
5. Barbell Alt Step Ups : 10R total
6. Devils Press: 8R total 

Sumo Deadlift: 2-4R
AMRAP SET 4: 8-10 mins 
7. Barbell Roll Out : 8R each
8. Sled Push: 30 sec sprint 

Sumo Deadlifts 2-4R
Burnout Challenge: KB/DB Farmer’s Carry: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.]

Rep Range: 2-4R
Tempo: Power
Modification: Conventional deadlifts, trap bar deadlifts, or KB/DB deadlifts [whichever you choose, be consistent with]. 

- begin with a barbell on the ground in front of you. 
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep.] 
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot. 
- make sure the bar is centered over the feet. 
- keep a neutral spine and push the hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes. 
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.

Sumo Deadlift

Rep Count: 6R
Tempo: power
Modification: dumbbell thrusters

- begin with your barbell in a front racked position, grip is just outside of shoulder width
- take a hip width or slightly wider than hip width stance. 
- keep elbows high and pointing forward as you lower into a front squat
- as you stand up, use the momentum to immediately push the barbell up into an overhead position
- fully extend your arms at the top of the rep, stabilizing through your scapula. 
- lower the barbell back to your shoulders/high chest with control and immediately move into the next rep.
- Keep a neutral spine throughout.

Barbell Thrusters

Rep Count: 10R total 
Tempo: steady 
Modification: drop to your knees. 

- set up in a high plank position on your dumbbells [dumbbells positioned under the shoulders]. 
- hands should grip the dumbbells with a neutral grip, palms facing in. 
- use a wide base in your feet to stabilize as you row. 
- squeeze your glutes and quads simultaneously and brace your core. 
- row one dumbbell up, by driving the elbow towards the hip and squeezing it in close to your side. 
- lower the dumbbell back to the floor and switch sides
- try to keep your hips square to the ground, watch for too much shifting or moving as you row from side to side. 
- keep the hips from rising or falling throughout the set, hold your brace tight.

Dumbbell Renegade Row

AMRAP SET 1: 8-10 MINUTES

Rep Count: 8R 
Tempo: steady/quick 
Modification: dumbbell or kettlebell sumo high pull 

- position on the ground in front of you [using rubber plates will elevate your start point and keep you in position]
- take a wide/sumo stance.[toes pointed slightly outward]
- keep a neutral spine and push the hips back as you reach down to grip the barbell with both hands, hands directly below the shoulders. [pronated grip]
- keep the chest pointed forward and depress the scapula to lock in the lats. 
- in one powerful motion bring the hips in and stand as you pull the barbell up to chest/chin level. 
- elbows should be high at the top of the rep, above the barbell, making a “V” shape with the hands.
- lower with control until the plates tap the ground and repeat using a quick pace.

Barbell Sumo High Pull

Rep Count: 6R total 
Tempo: steady 
Modification: step over the bar instead of jumping, do not bring chest to the ground at the bottom of the burpee. 

- grip a dumbbell in each hand, arms down by your sides to begin. 
- stand to one side of your barbell, close enough to be able to laterally hop over the bar side to side. 
- in one fluid motion bring your dumbbells to the ground and jump your feet back 
- lower your chest/hips to the ground
- immediately press through your dumbbells as you jump your feet in towards your hands. 
- as you stand, use the momentum to laterally jump over the barbell, keeping the weight pinned to your sides. 
- land with light feet on the other side of the barbell and immediately continue reps.

Weighted Burpee Over Bar

AMRAP SET 2: 8-10 MINUTES

Rep Count: 10R total 
Tempo: steady 
Modification: dumbbell step ups. 

- position a bench or low box in front of your barbell rack. [bench or box should not be higher than knee height]
- position the barbell on your high/mid back. 
- activate your lats by pulling the bar into your back, securing the barbell to your back. 
- start standing in front of the box or bench, feet together. 
- keep a strong brace in your core and a neutral spine as you lift one leg and plant the foot on top of the bench. 
- press through the foot on the bench and step the back foot up onto the bench. 
- step both feet down with control before alternating to your other leg. 
- keep your head/neck/spine neutral throughout each rep.

Barbell Alternating Step Ups

Rep Count: 8R 
Tempo: power
Modification: dumbbell or kettlebell swings. 

- grip a dumbbell in each hand and start in the standing position. 
- bend forward and bring your dumbbells to the ground 
- jump the feet back and bring your chest/torso to touch the ground.
- press up through the upper body and jump the legs in and wide
- as you stand, swing the dumbbells back in between your legs 
- snap the hips in as you raise the dumbbells overhead
- bring the dumbbells back down with control and move immediately to the next rep.

Devils Press

AMRAP SET 3: 8-10 MINUTES

Sumo Deadlifts

Rep Count: 10R
Tempo: steady 
Modification: plank walkout

- Load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- Get down into a kneeling position and grip the barbell slightly wider than shoulder width. 
- Depress the scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)
- With a slight bend in the elbows (slight) roll the barbell out
- Roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- The goal is to keep a neutral spine as your roll the barbell out into an extended position. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- Your body should be a straight line in the extended position, hips should be in line with the spine/torso (pretend you have no butt). 
- Keeping arms locked in place, pull and roll the barbell back in, towards your quads. 
- Round your back slightly at the top of each rep to help contract the core and lats together, each time 
- Use a plank walkout to modify this movement

Barbell Roll Out

Time: 30 seconds
Tempo: quick/steady 
Modification: plate push or bear crawl. 

- grip the sled about halfway down the handles [ gripping to high or too low can tip the sled forward with too much momentum. Gripping in the middle will help give you a balanced push.] 
- bend your torso forward and extend your arms straight, lock them in this position. 
-begin to push the sled by driving one knee towards your chest and pushing through the back leg. 
- alternating stepping each leg forward as you push the sled is a controlled but steady pace. 

*if you do not have a sled, use the modifications

Sled Push

AMRAP SET 4: 8-10R

Time: Failure
Tempo: Steady

** this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.

- grip a set of heavy kettlebells or dumbbells in each hand. 
- pin them by your sides
- keep a neutral spine, chest out, and brace the core. 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]
- grip the kettlebells with a “death grip” and brace the core as you step forward and carry the kettlebells/dumbbells  
- time yourself and see how long you are able to carry the kettlebells/dumbbells before your grip gives out. 
- use your core to manage the tension in your forearms. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Burnout Challenge: KB/DB Farmers Carry

2/18 Full Body [CHALLENGE WK7/DAY5]

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Omayma

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

2/18 Full Body [CHALLENGE WK7/DAY5]

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