Name: Playbook - Sarah Herse - 10/20 - Friday Full Body WOD
Uploaded: 2024-04-23T22:35:49.995Z
Duration: 30 min
Description: 10/20 - Friday Full Body WOD

Whew!! Rowed 200m instead of burpees/run. 🔥

A. Warm-up & activation x 2 sets
A1. Crawl to crabwalk x 4 sets of (1+1)
A2. Bent hollow hold x 10 seconds
A3. Hip CARs x 5 each direction, each leg (20 reps total)
A4. Windmill stretch x 10 sec/side
A5. Banded good morning x 10 reps
A6. Bottom of squat hold x 10 seconds

B. 20 min AMRAP (as many rounds as possible)
B1. Dumbbell hang snatch x 5/side
B2. Dumbbell push press x 5/side
B3. Dumbbell surrender x 5 reps
B4. Squat switches x 10 reps
B5. V-ups x 10 reps
B6. Burpees x 10 reps (or 200m run)
*use moderate weight dumbbells: 15-35# for women, 20-50# for men

C. Optional strength x 4 sets
C1. Dumbbell or kettlebell Turkish get-up x 4/side

A. Warm-up & activation x 2 sets
A1. Crawl to crabwalk x 4 sets of (1+1)
A2. Bent hollow hold x 10 seconds
A3. Hip CARs x 5 each direction, each leg (20 reps total)
A4. Windmill stretch x 10 sec/side
A5. Banded good morning x 10 reps
A6. Bottom of squat hold x 10 seconds

- Start on all fours and crawl a few steps forward (keeping back flat and core engaged)
- Flip over so you are in a crabwalk and move forward a few steps keeping shoulders stacked over your hands and hips up
- Repeat until all reps complete

Crawl to Crabwalk

- Lie on your back and extend your arms overhead. 
- Bend your legs so they are about a 90 degree angle and have your feet/calves off the floor 
- From there, tighten your core by drawing your ribs toward your pelvis and flexing your abdominal region.
Raise your head, shoulders, and upper back off the floor and hold for recommended time.

Bent hollow hold

- Start on hands and knees with hands directly under shoulders
- Bring one leg up and to the size with knee bent (like a fire hydrant motion)
- Rotate it forward in a circular motion until hip is back in front of you - repeat twice and then rotate it the other way twice
- Perform on other leg

Hip CARs

- Start in a shoulder width stance 
- Place one hand behind your head and other on your hip
- Rotate towards the hand behind your head and bend at the waist 
- Repeat on both sides until all reps complete

Windmill Stretch

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees or right below parallel 
- Hold position for recommended amount of time
- Be sure to keep core engaged and breathing the entire time

Bottom of squat hold

Warm Up (Full Body 5)

B. 20 min AMRAP (as many rounds as possible)
B1. Dumbbell hang snatch x 5/side
B2. Dumbbell push press x 5/side
B3. Dumbbell surrender x 5 reps
B4. Squat switches x 10 reps
B5. V-ups x 10 reps
B6. Burpees x 10 reps (or 200m run)
*use moderate weight dumbbells: 15-35# for women, 20-50# for men

- Stand on feet with hip-width apart
- Grip the center of the dumbbell, lumbar curve maintained
- Deadlift the dumbbell to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulder shrugs, followed by a pull under with the arms
- Dumbbell is received in a partial overhead squat
- Complete at full hip, knee and arm extension with the dumbbell over the middle of both feet

Dumbbell hang snatch

- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at your shoulder shoulder.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the dumbbell toward the ceiling Lower with control and pause at the shoulders before starting again.

Single arm dumbbell push press

- Start in a kneeling position with knees hip-width apart and hold a dumbbell in goblet position (against chest)
- Engage your core as you lift your right knee and bring your right foot forward, planting it on the floor.
- Keep your chest up and your shoulders back as you drive through the heel of your right foot, lift your left knee, and step your left foot forward into a low squat position.
- From the low squat position, step your left foot back and lower your left knee to the floor. Then do the same with your right knee.
- Lift your left knee and plant your left foot. Drive through your left heel and step your right foot forward into a low squat.
- Continue alternating legs, return to a standing position.

Surrenders with dumbbell

- Starting a shoulder-width stance
- Squat down until you are below parallel 
- Explode up and jump and cross your feet slightly rotating your hips
- Land back into a squat and repeat while crossing the other foot in front and rotating to the other side
- Complete the alternating motion until all reps complete

Squat Switches - Alternating

- 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

*Or 200m Run*
- 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

20 Min AMRAP

C. Optional strength x 4 sets
C1. Dumbbell or kettlebell turkish get-up x 4/side

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Weight remains overhead with shoulder pushing up
- Reverse steps to return to start position

Kettlebell Turkish get up

10/20 - Friday Full Body WOD

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

Just what I needed to get back into a routine after healing from a broken pinky ❤️‍🩹

Danielle

4/26- Friday Full Body WOD

4/27 - Core & Cardio WOD

4/28 - Follow-along full body stretch

4/15- Monday Leg WOD

4/16 - Tuesday Upper Body WOD

4/17 - Wednesday Booty WOD

4/18- Thursday Arm WOD

4/19 - Friday Full Body WOD

4/20 - Core & Cardio WOD

4/21 - Sunday Recovery & Mobility WOD (upper body)

4/8 - Monday Leg WOD

4/9- Tuesday Upper Body WOD

4/10 - Wednesday Booty WOD

4/11- Thursday Arm WOD

4/12 - Friday Full Body WOD

4/13 - Core & Cardio WOD

4/14 Sunday follow-along stretch-my back flexibility routine

4/1 - Monday Leg WOD

Jennifer

4/2- Tuesday Upper Body WOD

4/3 - Wednesday Booty WOD

4/4 - Thursday Arm WOD

4/5 - Friday Full Body WOD

4/6 - Core & Cardio WOD

That was great. Thanks so much for these stretching videos, Sarah!

Kate

4/7 - Sunday follow along stretch (16 min full body)

Loved it! I was going to start the Flex Express, but this workout was to good to pass up!  Thank you 😊

3/25 - Monday Leg WOD

3/26 - Tuesday Upper Body WOD

3/27- Wednesday Glute WOD

3/28 - Thursday Arm WOD

3/29 - Friday Full Body WOD

3/30- Core & Cardio WOD

3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

That was a great way to start the week!  Thank you 😊

3/18 - Monday Leg WOD

Whew… that was tough! Great workout!! 🔥

3/19 - Tuesday Upper Body WOD

3/20 - Wednesday Glute WOD

3/21 - Thursday Arm WOD

3/22 - Friday Full Body WOD

That was great!  I’ll be repeating that one!

3/23 - Core & Cardio WOD

3/24 - Sunday follow-along stretch (hips and hamstrings)

The “Death By Complex” was brutal!  I’m going to feel that tomorrow!  Thanks for the workout 🏋️‍♀️ 😊

10/20 - Friday Full Body WOD

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