Name: Playbook - Obi Vincent - W1/D4 Death by EMOM
Uploaded: 2024-01-10T15:10:40.846Z
Duration: 45 min
Description: W1/D4 Death by EMOM

Clif Moffitt 

ANTHONY

Stephen

Dammmm!!!!! Had a shower head open above my head with this workout. Sweat like whoaaa!!! Great workout!!!

Ariel

Luke

Ozzy King 👑

DEAN

Matt

Maxime

Charity Magwaza

Marceliures

Absolutely brutal…. But still love it, thanks, obi!

Timothy

Good one to add at the end of a workout 👌🏽

Raii

I didn’t wanna workout today but did it anyway. Burpees had me 😩😩

Ruvarashe

Kurt

Did 6 rounds pt 1, starting a 7th and 6 rds pt 2 and 6 box jumps from a 7th rd. Brutal. Lovin these ass kicking workouts. Keep it comin!!!

Sione

It hurt so good! Keep em’ coming Okie 💪

Sophia

Lloyd Banks

did backwards,superrrrr sweatyyyyy^aaaay^#mood4now▶️sundaymorning-the velvet underground

yangBAE

Had to scale the thrusters and burpees to 8 reps and 15kg bar but the second EMOM was fine

Caroline

Martin

David Nucifora

Prav

Jaquane Wyatt

Fun! It was a good break from yesterdays workout.

Alexander Fillman

Great 👍 and really enjoyed it!!! Thanks 🙏 Obi

george drakonakis

very tired ♠️🔥💪🏽💪🏾💪🏻💪🏿
Part1 40kg 3round
Part2 20kg 2Round

vincent

J Louis

Mohammad Idris

Let’s just say it really is DEATH! 😂🤣

Derrick

Fricken burpees are KILLER! Lol, loving this metcon series. Thanks Obi!🙏🏽

Julian

Megan

Robbie

Do you hate us?? 

Thrusters with death drops are awful

Andy

I should have had more advanced skills in barbell cycling for the thrusters

Jannik

EMOM was a bit challenging only because of the amount of rest I got. Little by little I’m getting the hang of those workouts

Christian

Henrique

New to box jumps so I had to use my bench. Tidy darts

Chris

ERESH

Joel

Marius

Florian

Ahmad Alkhalidi

Boyd

Not getting any easier, but working on improving

Dylan

Jack

Loic

Warmup
- Row/assault bike x 20s
- Banded pull aparts x 10
- Gorilla squats x 10
- Squat + external rotations x 10
- Barbell cossack squats x 12
- Barbell only thrusters x 10

Workout - 12 min EMOM
1” - Barbell thrusters  x 10
1” - Lateral burpees over bar x 10
(Recommended weights, M: 42.5kg | W: 25 - 30kg)

Rest 2-3 minutes 

Workout - 12 min EMOM
1” - DB Alternating snatches 6 x 12-15
1” - Box jump overs 6 x 10

Recommended weights, M: 1 x 22kg | W: 1 x 10kg)
Box : M: 24" | W: 20"

Assault bike (20s on: 10s off x 5)

-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

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + external rotations

- Push your hips back as you come down
- Keep your chest up
- Keep the opposite leg extended

Barbell cossack squats

- Keep your elbows and chest high
- Push your hips down and back
- Reach parallel and go up
- Press the bar up reaching full extension

Barbell only thrusters

Warm up

- Start with barbell up overhead 
- Lower down to your chest as you push your hips back and lower down until knees are at 90 degrees
- Press through your heels to stand up while pressing the barbell back up overhead

Barbell thrusters

Lateral Burpees over Bar

Part 1

- Snatch DB from the floor directly overhead
- Swap hands and repeat on the opposite side

DB single arm snatches (alternating)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side to repeat jumps
- Next stand on the side of the box and lateral jump up on top of the box, lateral jump down on the opposite side and repeat

Box jump overs (2 ways)

Part 2 W1/D4 Death by EMOM

Serena

Timothy Hollander

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

W1/D1 Benchmark WOD

Alfonso

W1/D2

Levon Lanius

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

W1/D5 Chipper workout

Hell yea long route day but this was amazing

Darius

W1/D6 Maxed out

Don’t feel like working out and left it till late so got a stretch in ready for the coming week.

W1/D7 Rest/mobility day

Jan Novotny

W2/D1 Barbell complex

I did not want to train today. 
This is just what I needed! Great Workout!

W2/D2

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

W1/D4 Death by EMOM

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