Name: Playbook - Sarah Herse - 1/31 - Tuesday Upper Body WOD
Uploaded: 2023-07-16T22:11:45.530Z
Duration: 30 min
Description: 1/31 - Tuesday Upper Body WOD

Did this for hiit this morning and loved it!! Such a good concept!

Ashley Chapman

Finished the first metcon in just under 11 min with 105# barbell. The burner at the end was the perfect finish!

Sarah Herse

Brandy

Obsessed with these new workouts! Love the CrossFit meets body building style. And perfect for when I’m a little short on time. Please keep these coming!

Shannon Aguirre

Warm-up x 3 sets
A1. Mountain climbers x 20 seconds
A2. Plank shoulder taps + plank twist x 30 seconds
A3. Banded seated rows (band around feet) x 30 seconds
A4. Hollow hold x 20 seconds (bend knees to modify)
*Rest 30 seconds

B. 10-9-8-7-6-5-4-3-2-1 reps of
B1. Barbell (or dual dumbbell) bent over row
B2. Burpees (advanced: burpees over bar)
B3. V-ups or sit-ups
*Choose a heavy weight on the rows,
If using a barbell, I recommend 65-105# for women & 95-145# for men
If using dumbbells, I recommend 25-45# for women & 35-65# for men

C. Optional - Upper body circuit
C1. Dumbbell bicep curl: max reps in 30 seconds, rest 30 seconds between sets for 3 sets
C2. DB Upright Row (30 seconds on, 30 seconds off for 3 sets)
C3. DB lateral raises (30 seconds on, 30 seconds off for 3 sets)
C4. DB front raise (30 seconds on, 30 seconds off for 3 sets)
C5. DB Reverse Fly (30 seconds on, 30 seconds off for 3 sets)
*Choose weights for each exercise that you could do ~15 unbroken reps with when fresh

Warm-up x 3 sets
A1. Mountain climbers x 20 seconds
A2. Plank shoulder taps + plank twist x 30 seconds
A3. Banded seated rows (band around feet) x 30 seconds
A4. Hollow hold x 20 seconds (bend knees to modify)
*Rest 30 seconds

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Begin in a push up position
- Tap your shoulder with the opposite hand
- Straighten the right arm and press it into the floor. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.

Plank Shoulder Taps + Plank Twist

- Sit on the floor and place a band around the middle of your feet
- Grab the band about halfway or more down (the part near your feet)
- Keeping a tall spine and engaged core pull the band towards you (should feel tension in the band during the movement)
- Keep elbows tucked near your side and really engage the back muscles

Banded seated rows (band around feet)

- Start lying on back with with your arms extended overhead on floor and legs straight
- At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.
- Hold in the position for set amount of time and focus on pulling the belly button towards the floor.

(bend knees to modify)

Hollow hold

Warm Up (Upper body 4)

B. 10-9-8-7-6-5-4-3-2-1 reps of
B1. Barbell (or dual dumbbell) bent over row
B2. Burpees (advanced: burpees over bar)
B3. V-ups or sit-ups
*Choose a heavy weight on the rows,
If using a barbell, I recommend 65-105# for women & 95-145# for men
If using dumbbells, I recommend 25-45# for women & 35-65# for men

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold a barbell evenly in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

Barbell bent over rows

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Circuit 1

C. Upper body circuit
C1. Dumbbell bicep curl: max reps in 30 seconds, rest 30 seconds between sets for 3 sets
C2. DB Upright Row (30 seconds on, 30 seconds off for 3 sets)
C3. DB lateral raises (30 seconds on, 30 seconds off for 3 sets)
C4. DB front raise (30 seconds on, 30 seconds off for 3 sets)
C5. DB Reverse Fly (30 seconds on, 30 seconds off for 3 sets)
*Choose weights for each exercise that you could do ~15 unbroken reps with when fresh

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell bicep curl

30 seconds on, 30 seconds off for 3 sets

- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Dumbbell upright row

30 seconds on, 30 seconds off for 3 sets

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell lateral raise

30 seconds on, 30 seconds off for 3 sets

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

Dumbbell front raise

30 seconds on, 30 seconds off for 3 sets

- To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
- Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- The arms should be elevated until they are parallel to the floor.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.

1/31 - Tuesday Upper Body WOD

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