Name: Playbook - Obi Vincent - Day 36 - Death by DB
Uploaded: 2024-01-10T15:10:41.182Z
Duration: 60 min
Description: Day 36 - Death by DB

Kwabena

Luke

Trey Coody

Sebastian

Sónia Martins

Timothy

Great way to start the day .. got it done

DEAN

Mads

Vilja

Mathieu

40 minutes of hell 😂😂 but i like. Thanks Obi 💪💪

george drakonakis

Acquana

Warm up 1:
- High knees x 20 
- Walk outs x 5
- Squats x 30 
- Lunges x 20 
- Bear crawl x 20 sec. 
- Banded pull parts x 10 

Warm up 2: Fast as possible 
- High knees x 30 
- Air squats x 30 
- Bear crawl x 20 sec. 

For time: 
- Double unders x 50 or singles x 80 
- Db thrusters x 20 
- Double unders x 50 or sigles x 80 
- Db clean + overhead press x 20 
-Double unders x 50 or singles x 80 
- Renegade row x 20 
- Double unders x 50 or singles x 80
- Burpee over Db x 20 
- Double unders x 50 or singles x 80
- Db snatches x 20

-Staying in a stationary position run in place with high knees for time or reps

High knees

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

Air squats

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees, push through the front heel and stand back up to starting
- Repeat with the opposite foot

DB alternating lunges

-On your hands and feet crawl forward keeping your back flat 
-Continue for time or distance

Bear crawl

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

Banded pull aparts

Warm up

Warm up 2

-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

- Start with DB at your shoulders, lowering your chest, with a slight bend in the knee, touch the DB to the ground
- Clean the DB up to your shoulders
- Press dumbells up overhead using your legs for power

DB clean and press

- Pull the DB up keeping your elbow close to your body 
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

-Perform a burpee with a dumbbell on the ground next to you 
-Jump laterally over the dumbbell and repeat burpee
-Repeat back and forth

Lateral burpee over dumbbell

- Begin with DB in each hand
- Start with DB between both legs and snatch directly overhead

DB (double) snatches

For time

Day 36 - 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

Jo🌸

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

Alfonso

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 36 - Death by DB

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