Name: Playbook - Sarah Herse - 12/12 - Tuesday Upper Body WOD
Uploaded: 2024-04-23T22:35:49.750Z
Duration: 30 min
Description: 12/12 - Tuesday Upper Body WOD

A.  Warmup x 3 sets
A1. Mock jump rope x 30 seconds
A2. Standing twists x 30 seconds
A3. Child’s pose to plank x 60 seconds

B. 20-16-12-8-4 reps of
B1. Dumbbell or barbell bench press (or floor press)
B2. Dumbbell alternating snatch
*try for a weight on bench press that you can get ~15 reps on your first set. Each round does not need to be unbroken. For snatch, women try for 15-35#, men try for 20-50#

C. 20-16-12-8-4 reps of 
C1. Ring/TRX rows (or dumbbell rows)
C2. Dumbbell plank drag through

D. Optional additional strength x 4 sets
D1. Pull-ups (or dumbbell pullovers) x 5-8 reps
*Rest 1 min between sets

A.  Warmup x 3 sets
A1. Mock jump rope x 30 seconds
A2. Standing twists x 30 seconds
A3. Child’s pose to plank x 60 seconds

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- Starting on all fours with hands planted on the ground and toes on the mat (heels towards ceiling)
- Push through your hands and bring your butt and hips back towards your heels slowly 
- Then push through your toes forward and get into a plank position with knees off ground and back down to childs pose to complete the rep. 
- Be sure to keep core engaged the entire time.

Childs pose to plank

Warm Up (Upper body 3)

B. 20-16-12-8-4 reps of
B1. Dumbbell or barbell bench press (or floor press)
B2. Dumbbell alternating snatch
*try for a weight on bench press that you can get ~15 reps on your first set. Each round does not need to be unbroken. For snatch, women try for 15-35#, men try for 20-50#

- Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing towards your feet slightly in the starting position, or you can have palms facing each other in a more neutral grip.
- Press the weights above your chest by extending your elbows and pushing up until your arms are fully extended, then bring the weights back down slowly to starting position.

Dumbbell bench press

- Start with a dumbbell directly below you so that you are standing over it evenly. Squat down so that you are in a similar start position to a deadlift, with the chest and head up and shoulders slightly higher than the hips.
-Lift the dumbbell with the legs and back, coming straight up with the dumbbell, making sure not to bend the arm early. The arm should remain straight until the dumbbell gets to about the hip, in which the momentum from the first part of the pull should seamlessly transition into the arm, pulling upward on the dumbbell to continue its ascent. Once you have pulled as high as you can, turn the elbow underneath the dumbbell to end up with the weight overhead.
-Once the dumbbell has traveled overhead, dip while receiving the dumbbell.

Dumbbell alternating snatch

Circuit 1

C. 20-16-12-8-4 reps of 
C1. Ring/TRX rows (or dumbbell rows)
C2. Dumbbell plank drag through

- Start with arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Ring rows (or dumbbell rows)

- Start on hands and feet in plank position with dumbbell to side of you
- Holding steady on one hand grab the dumbbell and drag it through to the other side
- Repeat with opposite hand 
- Complete alternating motion until all reps complete

Dumbbell Plank Drag Through

Ring rows

Circuit 2

D. Optional additional strength x 4 sets
D1. Pull-ups (or dumbbell pullovers) x 5-8 reps
*Rest 1 min between sets

- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

12/12 - 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 🏋️‍♀️ 😊

12/12 - Tuesday Upper Body WOD

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