Name: Playbook - Sam Sweeney - W1/D3 Full body
Uploaded: 2023-06-03T13:16:10.201Z
Duration: 45 min
Description: W1/D3 Full body

Isabelle

Lauren

Kaarin

Karen

Becca

Nita

Sanela

Would have loved for this to have more lower body as it felt very upper body focused for a full body day. Amrap body days are not my favorite so I shorten them a bit just to get through them.

Morgan

Ashton

Janelle Pool

Abby

Would have loved to have more lower body included; felt very heavy upper body focused for a full body day

I thought I was ready to workout but I don’t think I Am! Just had stitches yesterday. Will try again tomorrow!

Monica

Stevie

Mira

Wendy

Alejandra

Only had time for 25 minutes (4 rounds) but whew!! So sweaty!!! Loved it

Mercedes

💚 love full body Sweeney workouts!! 💚🥵

Stephanie

After I got the hang of this I got 8 in. Drenched in sweat

Just under 4 rounds done. Now I can build from this!!

Sharyl

Made it through 7 rounds. Kicked my butt!

Amanda

Dorcas

Omg ok I made it 3 rounds! I feel so damn good!

Tasha Brendible

Getting back into a routine I 🖤 your workouts. Had to modify and cut time but can’t wait to see my progression

Amber

MRTG

Completed 7 full rounds 
Zercher @85 lbs 
Renegade rows 25 lbs DB
Cleans to press 15 db
Front rack step ups 15 db
Weighted crunches 30 lbs

Annabelle

Not gonna lie this kicked my butt…everything seems to look so easy on paper but then you get 5 min in 😲🤣….good workout!! Coupled this with a 1/2 mile uphill TM walk and a 1.5 mile TM jog.

This was great!! I’m loving this program!

Tamara

So hard for chest and shoulders but to easy for legs 
Thanksss

Anna Lombari

Sean

I loved getting lost in the AMRAP and not worrying about what was next. It was so gooooooood (and hard and sweaty and I cried)

Hannah E

It was so good! I was able to push myself in going at my own pace and just a chill workout but gets your heart rate going

Erin

Great! But brutal after that day one shoulder day 😅

Mary

Jessica

Beth

Loved it! Was so nervous but managed 4 rounds in about 40 mins… the step ups took a while and my push ups had to be modified (still feeling from chest day!) but great movement to loosen up tightness from last 2 workouts

Anjali

Such a good workout routine!!! I didn’t think I would be able to do some of them, but I did them. You never know how strong you are til you push yourself.

Beckie

Loved the sweat and I feel much more lose after that

Did 5 sets in about 32 minutes. It was definitely a great workout, although I still wish I could add what weight I’m using.

Micaela

Jayne

Did this for rest day and my goodness ! 🤩

Carmen

That's one way to work out the soreness from the last 2 days! 🤣☠️☠️☠️

Ashley

Full body sweat! Felt good to loosen up with this one. 💃🏻 movin and groovin!

Kimberly

Intense hard but great workout! Downloading this as a favorite!

Mollie

Week 1: Day 3: Full Body 
Instruction: This workout is organized in an AMRAP format. The giant set of movements below is given a time cap. You will complete as many rounds as possible of the giant set below, within the timeframe given. Reps are written below next to each movement. Pick appropriate and sustainable weight for each movement below. Rest minimally throughout the AMRAP. Pace yourself.

AMRAP
Timecap: 35- 45 minutes 
- 4 Zercher Squats 
- 6 Plank Walkout Push ups 
- 8 Renegade Rows 
- 10 Dumbbell Clean press 
- 12 Step Ups with dumbbells at shoulders 
- 14 Weighted Crunch 
- 16 Plank Swivels

- Begin with bar positioned in the crooks of your elbows
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Zurcher Squat

- From a high plank position 
- Walk your hands out to an extended plank
- Walk your hands back in
- 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

Plank Walk Out Push Up

- Pull one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared to the floor
- Repeat on the opposite side

Dumbbell Renegade Rows

- Begin by cleaning the dumbbells up to your shoulder
- Press up using your legs for power
- Reversing the movement to come back down

Dumbbell Clean + Press

- Holding dumbbells at your shoulders
- Place foot up onto the bench and push through your heel to stand up
- Bring the other leg up
- Step down and repeat leading with the opposite leg

Dumbbell alternating Step Ups (shoulders)

- Keeping your chin tucked 
- Hold a dumbbell at your chest
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Weighted Crunch

- From an elbow plank position 
- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank Swivels

AMRAP

W1/D3 Full body

Good GAWD! My arms are trembling! 💪🏽

Samantha Russell

This was such a challenge. So excited to complete the overall program!

Michelle

W1/D1 Chest and shoulders

Kathe Martin

W1/D2 Legs

Lisa

W1/D5 Back

W1/D6 Biceps, triceps, core

Casey

I'm shaking I had to modify the roll outs but I pushed. I knew to rest today wasn't to push myself so shaking is good!

Goodness!! I didn’t read instructions and tested more than I should have but I’m still dying!

W1/D7 Full body challenge

Ernesto De Gasperin Limón

W2/D1 Chest and shoulders

aida nafal

Terri

W2/D2 Legs

Dead.... wanted quit on a full 6 rounds and go down to dB for the 10 reps of that exercise that I don't have love/hate for I just have hate but I know that even tho I only did up to 5 in the 7th round I pushed through even on the one exercise I wanted to stop before !!!! 
This was hard! Proud of it!

Would love some modification suggestions- not everyone has high ceilings to do box jumps or overhead type work.

W1/D3 Full body

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