Name: Playbook - Obi Vincent - Day 26 - Death by DB
Uploaded: 2024-01-10T15:10:41.143Z
Duration: 60 min
Description: Day 26 - Death by DB

Holy crap. i thought this would’ve been easy 🥴. boy was i wrong

Alfonso

Jo🌸

Kwabena

Easton

Timothy

What kind of evil genius plans thrusters and jumping lunges?

Caroline

Fabi

Good one for cardio but a little bit easier i think 😜

george drakonakis

Mathieu

Warm up:
- Walk outs x 3 
- Plank toe touches x 10 
- Gorilla squats x 10 
- Cossack squats x 12
- Db deadlifts x 10 
- Db push-ups x 10 
-Goblet  squats x 10

15 Minute ladder AMRAP: Add 2 reps on each set of thrusters each round
- Double unders x 50 or singles x 70
- Db thrusters 

15 Minute bodyweight AMRAP:
- Up downs x 8 
- Prisoner jumping lunges x 10
- V-ups or butterfly sit-ups x 12

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla squats

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack ( each side )

- Begin with DB in each hand and feet hip width
- Lower DB to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- Start in a push up position with both hands on DB
- Bend elbows to lower body down until chest touches the floor
- Straighten elbows to press body back up, keeping a neutral spine during the whole move

DB push ups

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

Warm up

Add 2 reps the the dumbbell thrusters with each round

-Jump rope where the rope passed under your feet twice with each jump

Double unders

-Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
-Stand back up 
-As you reach the top of the motion as you reach extension press the dumbbells overhead
-Lower the dumbbells back to your shoulders
-Repeat sequence

DB Thrusters

15 MInute ladder AMRAP

-Get down to the ground and get back up
-Like a burpee without the jump at the end

Down ups

-With your hands at your head perform jumping lunges back and forth

Prisoner jumping lunges

-Lay in full body extension on your back
-Raise your legs and upper body up into a V shape touching your toes
-Lower and repeat

V-up

15 Minute bodyweight AMRAP

Day 26 - Death by DB

Mathieu Schneider

Jorge

Aaron Molina

Day 1 - Death by DB

Tssf1990

Omg! *deep breath* That was intense. 💪🏾

Marcus

Day 2 - Death by DB

Elnaz

Patrik

Day 3 - Death by DB

Never underestimate Obis workouts 🥵😆

Roberto

Clif Moffitt 

Mason

Day 4 -Death by DB

S-miguel

What a burners! Took tons of breaks, but my 48 a@@ completed💪🏾!

Luaba

Day 5 - Death by DB

Kennia

Couldn’t finish but still had a good workout 🏋️‍♀️

Elodie

Day 6 - Death by DB

It is a fantastic workout that can be done even when traveling away from my base. Excellent!

Shannon

Day 8 - Death by DB

Luke

Obi is always testing my mental strength!!! 💪🏽🔥

Day 9 - Death by DB

The conditioning afterwards always kills it👌🏽 Love it!😎💪🏽

Henry

Day 10  - Death by DB

Callum

Lea Nakia

Day 11 - Death by DB

Edison

Day 12 - Death by DB

Jordan

Day 13 - Death by DB

Edgar

Day 15 - Death by DB

Amazingly hard! Metcon took me 40 min with minimal resting time 😅😭

Serena

Ran out of time but Great morning session before work!

Day 16 - Death by DB

Very hard but great. 

Ran out of time again

Good workout as always… but sometimes i don’t understand how many rounds i should do. You explained that the 21-15-9 should be repeated in rounds considering the whole 21-15-9 as one round, so when it says 21-15-9 times 3 rounds that should mean 9 sets.. but in this case i don’t understand, is it the five sets times five times, or is it the whole 25 sets times 5, as in 21-15-9 case? Thank you

Day 17 - Death by DB

Day 18 - Death by DB

Day 19 - Death by Db

Day 20 - Death by DB

oh wow. 1st workout after 4 day vacation. Ouch. but i needed that to kick the sh$t out of myself

Omg looks super easy until you do it 🥵

Day 22- Death by DB

Day 23  Death by DB

nice one. Heart pumping all workout. ❤️

Lynzy

Day 24 - Death by DB

took longer than 60. I think the reps are total (not each arm). or i’m too slow. lol

Day 26 - Death by DB

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