Name: Playbook - Obi Vincent - Day 31 - Death by DB
Uploaded: 2024-01-10T15:10:41.163Z
Duration: 45 min
Description: Day 31 - Death by DB

Alfonso

Luke

Jo🌸

Kwabena

Xavier LECINA

Trey Coody

Sebastian

Easton

Had to mod a bunch of exercises due to knee injury but still got it in!

Timothy

DEAN

Literally almost death by dumbbell at the end 😅

Stephan

Mathieu

Fabi

Stephen

george drakonakis

Acquana

Warm up:
- Walk outs x 5
- Banded front raises x 10 
- Band pull aparts x 10 
- Gorilla squats x 10
- Cossack squats x 10 
- Plank toe touches x 10 
- Air squats x 20

Superset 1:
- Db halo 3 x 12
- Single arm overhead box squats 3 x 8-10 each side

- Heavy Db hang squat clean + split jerk 3 x 5 

Superset 2:
- Db death march 3 x 12
- Double Db overhead walk 3 x 12 steps 

Superset 3:
- Db push-up into renegade row 4 x 10 
- Front rack / overhead walking lunges 4 x 14 steps 

- Db RDL into leg lift offs 2 x 8 each side 

Conditioning: 5 rounds for time 
- Double unders x 50 or singles x 70 
- Db burpees x 5 
- Hang power cleans x 8 
- Push press x 10

- 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

-Stand with a band in hands and around your feet bellow you
-Rise your hands to the front activating your delts
-Lower your hands 
-Repeat

Banded front raises

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

- 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 )

-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

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat 
-Stand up out of squat to full hip extension
-Repeat

Air squats

Warm up

- Hold the db with both hands
- Rotate the db around your head 
- Keep your core engaged

DB halo

- Start with dumbbell in one hand overhead
- Press hips back and lower down until glutes touch the box
- Press through heels and stand back up

Single arm overhead box squats

Superset 1

- Start with DB at shoulder level, swing down and back up to shoulders while pushing hips back and lower down until knees are at 90 degrees
- Stand up, jump into a split stance while pressing DB up overhead

Hang squat clean and split jerk

- Begin with DB in each hand step forward a few inches
- Lower DB to about shin height keeping a slight bend in your front knee
- Stand back up and step forward and repeat

DB death march

- With DB in both hands directly overhead and walk
- Focus on form

Double DB overhead walks

Superset 2

- Begin in push up position with DB in each hand
- Lower body down to the ground
- Press back up and lift one DB up towards the ceiling
- Lower down again and repeat with on the opposite side

DB push up renegade row

- Begin with DB at shoulders
- Step forward a few inches and lower down until 90 degrees
- Press through the front heel and stand up
- Repeat with the other leg

DB front rack walking lunges

Superset 3

- Begin with DB in each hand and feet hip width
- Lower DB down to mid shin level while straightening your leg behind you
- Lift DB back up while bringing your knee in front of you bent to 90 degrees

DB RDL into leg lift off

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

Double unders

- Start with DB in both hands
- Lower DB to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

DB burpees

- Start holding two dumbbells 
- Clean the dumbbells up to your shoulders 
- Swing down to your sides and back up to your shoulders

DB hang power cleans

- Begin with DB in each hand overhead
- Lower down to your shoulders and press back up overhead

DB push press

Conditioning

Day 31 - 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

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 31 - Death by DB

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