Name: Playbook - Sarah Herse - W5/D6 HIIT, Core, & Optional Lifting
Uploaded: 2024-03-20T21:08:55.036Z
Duration: 60 min
Description: W5/D6 HIIT, Core, & Optional Lifting

Ashley Chapman

A. Warm-up x 3 Sets:
A1. Jumping jacks x 30 sec
A2. Plank hold x 30 sec
A3. Air squats x 30 sec
A4. Standing twists x 30 sec
*Rest 30 sec

B. Loredo Hero WOD
(This is one of my favorite body weight only WODs. It's a Crossfit classic! Enjoy the lower intensity today and get ready for a big final week next week!)
6 Rounds For Time:
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
 
C. Core Workout – Bench Ab workout 
Note: You can perform these same exercises on a mat if you don’t have a bench
4 Rounds:
C1. Bench crunches x 10
C2. Ab roll-ups x 10
C3. Flutter kicks x 30
*Rest 30 sec b/w rounds
 
Optional Olympic lifting:

D. Snatch
D1. 2 x 2 @ 70%
D2. 2 x 2 @ 75%
*Rest 60-90 sec b/w sets
 
E. Clean & Jerk
E1. 2 x (3+1) @ 75% (this means 3 cleans and 1 jerk)
E2. 2 x (2+1) @ 80%

A.    Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

- 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

- Start with feet shoulder width apart
- Squat down and send hips back until you are below parallel
- Push through your feet and explode up at the same time rotate 180 degrees so you are facing the other direction and once you land squat down below parallel again 
- That completes one rep
- Repeat for recommended amount of reps

180 Squat Jumps

- 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

Warm Up (Full Body)

B. 6 Rounds For Time
B1. Air Squats x 24 reps
B2. Push-Ups x 24 reps 
B3. Walking Lunges x 24 reps
B4. 400 meter Run

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

*Can do on knees if need to modify*

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

- Begin standing with your feet shoulder width apart and your hands on your hips.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.

Bodyweight walking lunges

Loredo Hero WOD

C. 4 Rounds
C1. Bench crunches x 10
C2. Ab roll-ups x 10
C3. Flutter kicks x 30
*Rest 30 sec b/w rounds

- Using a bench or box 
- Sit and lean back where your arms are holding the sides of the bench comfortably
- Raise your legs into a tuck position
- Leaning back straighten your legs so you are almost horizontal but not laying on bench 
- Come back to the tuck position to complete the rep

Bench crunches

- Laying on your back on a bench or box
- Hold the top of the bench for support with your hands
- Raise your legs and tuck them bringing your knees to your chest while raising your butt/low back off the bench 
- Lower your legs until they are hovering over the ground
- That completes one rep

Ab roll-up on bench

- Lie on a weight bench face up with your butt on the edge so your legs are free to move up and down. 
- Hold the front/sides of the bench for balance. 
- Lean back and raise legs until in a "v" shape position. 
- Keeping core engaged start slowly moving your legs over one another in an alternating motion.

Flutter kicks on bench

Bench ab workout!

D. Snatch
D1. 2 x 2 @ 70%
D2. 2 x 2 @ 75%
*Rest 60-90 sec b/w sets

- Hip-width stance
- Hands wide enough that the bar rests in crease of hips when legs and hips are extended
- Shoulders slightly in front of bar at set up 
- Hips and shoulders rise at the same rate and then hips extend rapidly 
- Heels down until hips and legs extend
- Shoulders shrug followed by a pull under with the arms  and bar is received at the bottom of an overhead squat 
- Squat complete at full hip, knee, & arm extension with the bar over the middle of the foot
- Stand up to full extension to complete rep

Squat Snatch (Barbell)

E. Clean & Jerk (perform a full squat)
E1. 2 x (3+1) @ 75% (this means 3 cleans and 1 jerk)  
E2. 2 x (2+1) @ 80% (two cleans & 1 jerk)

- Hands grip the bar overhead shoulder width apart (or a littler wider if needed) 
- Extend hips and legs rapidly
- Shoulders shrug followed by a pull under with the arms
- Bar is received in a full squat, then stand to full extension
- Torso dips straight down
- Hips & legs extend rapidly and then press under and receive bar in partial squat
- Stand up to full extension to complete rep

Barbell clean and jerk

W5/D6 HIIT, Core, & Optional Lifting

My day was kind of in a funk and I didn’t get through the whole workout but I got a good little pump in. Can’t wait to keep going 💪🏼

Jennifer

I think I'm going to love this program. That last circuit was no joke.

Amber

W1/D1 Lower Body

Left your app for a bit and now I’m back at it! 
Great multifunctional workouts are hard to come by.

Yessica Padilla

W1/D2  Upper Body

I know this is progressive so I didn't want to blow myself out the gate. 6.5mph the first two rounds, 7.0mph the second two and 7.5mph the last one. I haven't done any running other than hiit sprints in a minute so this felt solid. Can definitely push for more next time, if my old runner's knee cooperates.

Your workouts are put together so well! Loving them!

Apes

W1/D3 Cardio

Ahhh so sore but this program is killer 👏🏻👏🏻👏🏻

W1/D4 Lower Body

Whitney

W1/D5 Upper Body

Misha SWB

That was doable but sooooo tough. I needed a good burn today and this did not disappoint.

HIIT left me in a puddle of sweat but loved it 👏🏻👏🏻

W1/D6 HIIT, Core, & Optional Olympic Lifting

W1/D7 Rest Day

Awesome workout. Modified it for time constraints but I was able to complete almost all the movements in 70min. Loving the program so far!

W2/D1 Lower Body

Didn’t finish! It was a killer! Definitely going to push harder next time.

Definitely stepped it up a notch this week 🥵😅😁

DIDNT get to finish but great workout so far!

W2/D2 Upper Body

W2/D3 Cardio

Week 2 almost done! That last circuit was 🔥

W2/D4 Lower Body

W2/D5 Upper Body

I NEEDED this today! Loved every second! Well, loved/hated every second.

I love how these workouts push you hard and leave you feeling awesome at the end to
Complete!

Kelly

W2/D6 HIIT, Core, & Optional Olympic Lifting

W2/D7  Rest Day

The lunge and jump squat sets were 🔥 loved it

W3/D1 Lower Body

Excellent- and doable in a medium hotel gym

Nadine

Getting stronger! Using 25lb dumbbells for the shoulder finisher! Woohoo

W3/D2 Upper Body

W3/D3 Cardio

The high intensity finishers are such a game-changer.

W3/D4 Lower Body

Missy

W3/D5 Upper Body

I’m officially dead 💀 after this one

W3/D6 HIIT, Core & Optional Olympic Lifting

W3/D7 Rest Day

W4/D1: Lower Body

W4/D2 Upper Body

W4/D3 Cardio

Legs wobbling and hammies on fire 🔥 woohoo 🎉

W4/D4 Lower Body

W4/D5 Upper Body

W4/D6 HIIT, Core, & Optional Olympic Lifting

W4/D7 Rest Day

Some workouts leave you contemplating existence. This is it 🥵❤️👌

That lunge sequence was killer. Not sure I'll be able to sit tomorrow.

I am forever in love with your programming. BB squats up to 206. Pushing myself every week and it's such a love/hate thing... but more love. Lol!

W5/D1 Lower Body

W5/D2 Upper Body

W5/D3 Cardio

Finisher started like a picnic and ended like the Tropic Thunder bridge scene. 😅

W5/D6 HIIT, Core, & Optional Lifting

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