Name: Playbook - Sarah Herse - 11/7 - Tuesday Upper Body WOD
Uploaded: 2024-04-23T22:35:49.897Z
Duration: 30 min
Description: 11/7 - Tuesday Upper Body WOD

Cori

Jessi Mollak

A. Warm-up x 3 sets
A1. Down dog to up dog x 5 reps
A2. Plank jacks x 10 reps
A3. Cat/cow x 5 reps
A4. Weighted YTLs x 5 reps
*Rest 30 seconds between sets

B. Optional buy-in: 400m run (or max plank hold)

Then
B1. Dumbbell (or barbell) clean & push press x 20 reps
B2. Run/Row x 400m (or 1 min plank hold + 1 min rest)
B3. Dumbbell (or barbell) thrusters x 20 reps
B4. Run/Row x 400m (or 1 min plank hold + 1 min rest)
B5. Dumbbell burpee + bent over row x 20 reps
B6. Run/Row x 400m (or 1 min plank hold + 1 min rest)
B7. Push-ups x 20 reps
*Use light-moderate dumbbells: women try for 10-25# each, men try for 15-35#. If using a barbell, women try for 35-65#, men try for 65-95#.

C. Optional additional strength x 4 sets
C1. Incline (or regular) bench press (barbell or dumbbell) x 12 reps

A. Warm-up x 3 sets
A1. Down dog to up dog x 5 reps
A2. Plank jacks x 10 reps
A3. Cat/cow x 5 reps
A4. Weighted YTLs x 5 reps
*Rest 30 seconds between sets

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

- Standing straight with feet under hips, and arms down by side with palms facing towards you and weight in each hand.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "I" and hold for a few seconds.
- Spread arms over your head to form letter "Y" (Squeeze shoulder blades together)
- Then, form the letter "T" by extending your arms fully out to the side so they form a 90 degree angle and your palms face the ground.
- Return to starting position to complete the movement.

Weighted YTLs

Warm Up (Upper body)

B. Optional buy-in: 400m run (or max plank hold)
Then
B1. Dumbbell (or barbell) clean & push press x 20 reps
B2. Run/Row x 400m (or 1 min plank hold + 1 min rest)
B3. Dumbbell (or barbell) thrusters x 20 reps
B4. Run/Row x 400m (or 1 min plank hold + 1 min rest)
B5. Dumbbell burpee + bent over row x 20 reps
B6. Run/Row x 400m (or 1 min plank hold + 1 min rest)
B7. Push-ups x 20 reps
*Use light-moderate dumbbells: women try for 10-25# each, men try for 15-35#. If using a barbell, women try for 35-65#, men try for 65-95#.

Optional Run or Plank hold

- Place dumbbells on floor. If you can’t pick up the dumbbells without rounding your lower back, start with the dumbbells hanging at your sides.
- Grip the dumbbells with your arms straight. Your head, spine, and pelvis should all be aligned.
- Draw your shoulders back and downward (think “proud chest”),
- Push your feet hard into the floor and squeeze your abs and glutes. Extend your hips and knees to get the dumbbells moving upward.
- As the weights pass knee level, shrug your shoulders hard, squeeze your glutes again.
- Thrust your elbows forward so that they come under the dumbbells and you “catch” the weights at shoulder level, bending your knees to drop into a quarter squat. 
- Brace your core, press the weights straight overhead to lockout while keeping your ribs down. Reverse the motion to bring the weights back to shoulder level, and then bend your hips back to lower them to the floor (or your knees) again.

Dumbbell (or barbell) clean and push press

Run/Row 400m or 1 min plank hold + 1 min rest

Run or Plank

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell (or barbell) thruster

Run or plank

- Keeping your back flat, bend forward and squat down, grasping the dumbbells.
- Initiate the movement by kicking legs back, so that you’re in the push-up position, holding onto the dumbbells.
- Make a push-up, hop your feet forward and rise until your torso is parallel with the ground and knees slightly bent and hinged at the hips
- Bring both elbows up towards the ceiling to perform the "row" portion and bring them back down until your arms are extended
- Repeat sequence for recommended amount of reps

Dumbbell Burpee + Bent Over Row

- Lie on the floor face down and place your hands about shoulder width apart
- Lower yourself downward until your chest almost touches the floor
- Push through your hands and press your upper body back up to the starting position when arms are fully locked out 
- Repeat for recommended amount of reps
*Can do on your knees if need to modify

Push-ups

Circuit 1

C. Optional additional strength x 4 sets
C1. Incline (or regular) bench press (barbell or dumbbell) x 12 reps

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Optional,incline bench press

11/7 - Tuesday Upper 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 🏋️‍♀️ 😊

11/7 - Tuesday Upper Body WOD

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