Name: Playbook - Sarah Herse - 6/11 - Full Body Weekend Warrior WOD
Uploaded: 2022-07-10T16:17:42.847Z
Duration: 35 min
Description: 6/11 - Full Body Weekend Warrior WOD

Anke Schneider

A. 4 Rounds for time:
A1. 200m Run (or 100 single under jump rope)
A2. Dumbbell full body Complex x 5 Reps

Dumbbell Full Body Complex = 
1 Burpee Deadlift + 1 Dumbbell Deadlift + 1 DB Squat Clean + 1 DB Front Squat + 1 DB Thruster + 1 DB Push Press
*Try to use 15-30# For women, 30-45# for men*

Then Optional abs workout:

B. 3 Sets:
B1. Plank x 60 seconds 
B2. Side plank x 30 seconds each side 
*Rest 1:00 b/w sets*

A. 4 Rounds for time:
A1. 200m Run (or 100 single under jump rope)
A2. Dumbbell full body Complex x 5 Reps
*Try to use 15-30# For women, 30-45# for men*

200m

Modifications:
100 Jump Ropes
12 Burpees

Dumbbell Full Body Complex = 
1 Burpee Deadlift + 1 Dumbbell Deadlift + 1 DB Squat Clean + 1 DB Front Squat + 1 DB Thruster + 1 DB Push Press

- Start with DB by sides and perform a burpee deadlift 
- Then one dumbbell deadlift 
- Then one dumbbell squat clean 
- Then one dumbbell front squat
- Then one dumbbell thruster
- Then one dumbbell push press 
- Complete the whole complex without dropping the dumbbells or stopping (that completes 1 rep)

Dumbbell Full Body Complex

4 Rounds for Time

B. 3 Sets:
B1. Plank x 60 seconds 
B2. Side plank x 30 seconds each side 
*Rest 1:00 b/w sets*

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

(30 seconds hold/side - 60 seconds total)

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.

Side plank hold

Optional Abs

6/11 - Full Body Weekend Warrior WOD

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

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 🏋️‍♀️ 😊

6/11 - Full Body Weekend Warrior WOD

Community

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