Name: Playbook - Sam Sweeney - W1/D5 Full Body [CHALLENGE Wk 1/Day 5]
Uploaded: 2023-01-05T21:27:43.220Z
Duration: 60 min
Description: W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Jude

Serena

Kaarin

Mariia

Killer workout!! This had been added to my favorites 💪🏼🥵

Beth

Sam - this was horrible, in the best way possible. I am not used to amrap's and I couldn't finish the last block with good form. Definitely something I'm going to work on...

Tamara

Challenging, but I loved everything about this workout! 🔥

Mena

Mandy

HATED this workout. I loved all the other hypertrophy workouts this week. But I am not a fan of AMRAP full body. I’m sure people who like CrossFit love this workout. Just not for me.

Sharice

Manda

Becky

Kristianna

Alex

Heather

joe-nato@hotmail.com

Sarah

Emma

Kerenn

BRUUUTTTAAAALLLL..... Love it!! ❤️💪❤️

Megan

Theresa

I’m dying… definitely pushed me to my limits and I may have been swearing a lot. I feel the burn like I’ve never felt before. Absolutely brutal which I loved 😝 🔥

Stephanie

Kelby

Started off feeling heavy and dehydrated so took it slow and lightened the weight. By AMRAP 4, felt like myself again 😮‍💨😌

Kristen

Matthew

Salima

Brittany

Eden

This was hard and challenging but awesome!! Loved it!

Lauren

Sophie

Hailey Valentine

Did a 15 run/walk interval beforehand and still felt strong throughout the whole workout 👍🏻

Christina

Stevie

aida nafal

Jackie

Matt Cowie

Cenyce

Kristie

Amazing session and I did much better than the 1st time 9 weeks ago 😎🥳

Sara

[Challenge week1/day 5]

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 8-10R of sumo deadlifts or conventional deadlifts [whichever you choose, be consistent] before you begin each timed AMRAP set. On the final set of sumo deadlifts, before you move into your final AMRAP set, you will complete 8-10R sumo deadlifts + a drop set. The burnout challenge is listed at the end of the training day. 

**Rest as needed throughout this training day**

**Any kettlebell movements can be subbed for dumbbells

Rep Range: 8-10R
Tempo: Power, quick 
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.] 
- 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 Deadlifts

AMRAP= as many rounds as possible [within the given time cap]

Rep Count: 10R
Tempo: Quick/steady
Modification: Dumbbell thrusters

- begin with the kettlebells at your shoulders, palms facing forward. 
- keep the chest facing forward as you lower into a full squat
- as you press up from the squat immediately press the kettlebells overhead. 
- kettlebells should be in line with the shoulders at the top of the rep. 
- lower the kettlebells back to your shoulders with control. 
- keep knees in line with the toes
- keep a neutral spine throughout, especially in the overhead position [do not let the low back hyperextend, keep tension in the glutes].

Kettlebell Thrusters

Rep Count: 8R total [count your push ups]
Tempo: steady
Modification: pull throughs and push ups on knees

- position yourself in a high plank/push up position on the ground. 
- place one single dumbbell to the side of you in the plank position 
- contract the glutes and quads simultaneously to help brace the core and hold the plank. 
- reach through your plank with the opposite hand to grab the dumbbell on one side.
- pull the dumbbell through and to the other side and set it down. 
- plant the hand on the ground and complete 1 push up 
- reach through your plank with the other hand to the opposite side and pull the dumbbell through once again. 
- plant the hand and complete 1 push up. 
- continue with control, while holding the brace through your core.

Dumbbell Pull Through Push Ups

AMRAP SET 1: 8-10 MINUTES

Rep Range: 8-10R 
Tempo: Power/quick 
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.] 
- 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.

AMRAP= As many rounds as possible within the time cap given.

Rep Count: 10R
Tempo: quick 
Modification: Dumbbell high pull, use one dumbbell with both hands or grip a dumbbell in each hand. 

- position one kettlebell on the ground in between your feet. 
- take a wide/sumo stance.
- keep a neutral spine and push the hips back as you reach down to grab the handle of the kettlebell with both hands. [overhand 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 raise the kettlebell to chest level. 
- elbows should be high at the top of the rep, above the kettlebell, making a “V” shape. 
- lower with control but and repeat using a quick pace.

Kettlebell Sumo High Pull

Rep Count: 8R 
Tempo: quick/steady
Modification: no weight or dumbbell step ups- complete 8R each leg. 

- grip a dumbbell in each hand
- stand in front of a box/bench
- keep a neutral spine and hold the brace in  your core. 
- lock the dumbbells by your sides, activate your lats. 
- lower into a half squat and explode up as you hop onto the box/bench.
- think about landing on the box with light feet, try to make as little noise as possible with your landings. 
- land with soft knees on the box, finish the rep by standing completely before stepping down. 
- step down with each foot and continue reps.

Dumbbell Weighted Box Hop

AMRAP SET 2: 8-10 MINUTES

Rep Count: 10R 
Tempo: power/quick
Modification: standard dumbbell or kettlebell swing

- begin with a kettlebell on the ground a foot or so in front of you  [not so far away that you can’t reach forward to grip it from your position]
- get into a wider than hip width stance. 
- keep a neutral spine and push the hips back as you extend the arms out to grip the handle of the kettlebell with both hands. 
- depress the scapula and lock in the lat activation
- use an explosive speed as you swing the kettlebell in between your legs 
- immediately thrust the hips forward and extend the legs as you swing the kettlebell up to shoulder level. 
- use the momentum from your hips to swing the kettlebell forward, there should be little tension on the arms/upper body. 
- reverse the movement by swinging the kettlebell back down through the legs and then back to tap the ground before continuing reps. 
- tap the ground between each rep, don’t pause. 
- keep a neutral spine throughout.

Reset Kettlebell Swings

Rep Count: 8R total 
Tempo: Steady
Modification: dumbbells at shoulders or down by your sides. 

- grip dumbbells in each hand
- extend the dumbbells overhead, in line with the shoulders. 
- lock the arms in this position
- think “ribs down” in the overhead position, this will help you avoid a rib flare and will further assist in bracing in this position. 
- hold the brace as you step one foot back
- bend both the front and back leg to ~90 degrees in a lunge.
- step the back foot forward, to meet the front foot and alternate sides. 
- keep the dumbbells overhead throughout.

Dumbbell Overhead Step Back Lunges

AMRAP SET 3: 8-10 MINUTES

Rep Range: 8-10R + drop set [drop the weight by 20-50% of your working weight and immediately complete as many reps as you can with good form at a lighter weight. Leave ~2 reps in the tank.]
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.] 
- 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 Deadlifts with Drop Set

AMRAP= As many rounds as possible within the given time cap.

Rep Count; 10R each side 
Tempo: steady/quick 
Modification: dumbbell snatch

- begin with one kettlebell on the ground in the center of your stance. 
- stance is hip width or slightly outside
- keep a neutral spine as you reach down with one hand to grip the kettlebell with a pronated/overhand grip. 
- use explosive momentum to shrug the kettlebell up to your shoulder and fluidly press it over head as you rotate your palm to face forward at the top of the rep. 
- kettlebell in line with the shoulder at the top of the rep. 
- reverse the movement and tap the kettlebell back to the ground before continuing reps. 
- complete all reps on one side before moving to the next side. 
- keep the non working arm extended out to help with stability throughout

Kettlebell Snatch

Rep Count: 8R
Tempo: steady/quick 
Modification: do not bring the chest to the ground, take weight out, take out the hop at the top of the burpee. 

- grip a dumbbell in each hand and extend arms down by your sides. 
- lower the dumbbells to the ground
- jump the feet back and lower your chest to the ground
- push up through the dumbbells and hop the feet back in, towards the hands
- immediately stand and hop at the top of each rep. 
- keep the dumbbells from swinging or swaying as you stand and hop. 
- reverse the movement and continue with control.

Weighted Burpee

AMRAP SET 4: 8-10 MINUTES

Time: Failure
Tempo: Steady
Modification: Dumbbell farmers carry

**keep track of your time, we will revisit this movement. 

- 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 
- 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: Farmer’s Carry

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Abigail

Kaykay

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Krystal West

Evan

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

Colleen

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

On paper it doesnt look bad.... in practice.....im dying lol

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

Jenn

Christine

Caroline

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Erica

Rhonda

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Really feel the burn! Intense. Thank you!

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Wish it had more core but shoulders are on 🔥!!

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

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