Name: Playbook - Obi Vincent - W1/D5 (CONDITIONING)
Uploaded: 2023-10-09T12:35:38.806Z
Duration: 45 min
Description: W1/D5 (CONDITIONING)

Clif Moffitt 

Love the smell of failure in the morning!

Pete

Trey Coody

This was torturing🔥💪🏾I suffered big time! (DeathbyKB)

Charity Magwaza

Tougher than it looked.  Superb workout as usual. Thanks

Edward Douglas

Sweaty and fun. I was asleep until the second round

Serena

Mateo

Kennia

Literally almost threw up. But it was worth it

Ozzy King 👑

The 2nd EMOM took me out. Can't wait until I'm able to complete this.

Cameron

Joris-iyane

Had to fake this one, too hard for me now, good target for the future

Bake

Absolutely getting roasted inside the oven right now!!!!🔥🔥🔥🔥 Horrendous in good way💪🏾🙌

Had to scale also didn’t finish cos im shit haha il come back to this one when im fitter fml🫠

Eduan

Jan Novotny

Pontus

Alfonso

That was killer…feeling the shoulders after that 🔥🔥🔥

Kurt

Noah Freitas

Lee WILKINSON

Pooped after the 2nd EMOM, missed last two sets of 3rd EMOM 🥵

Mattias

Matthew Parnell

Had to switch some movements as my hips are tight but it was a 🔥 workout

Thomas

Devin

Jasmine

Superrr pummmmped💛#friday🐝❤️‍🔥

yangBAE

I made it! That’s all that counts right now! Feel like a Jaguar!

Wemi

Moises

I used the dual KB and had to reduce the reps a bit. Focusing a little more on strength. Even with the higher weight/lower reps it was still a smoker and I’m already sore. Good combos

Jason

couldn’t make it through. i’m rating these based on how hard they kicked my ass. sighh. whatever it takes to be as beautiful as Obi

Adrian

Timothy

Thought I was dying and then I realized it was just the workout…got me there mate!

Brad

Harry

Alberto Perez

Luka Sea

Nothing on your end, just wasn’t feeling it today.

Jack

What’s a good cool down for these intense workouts?

Alex

Again obi you did your miracle!!! Great workout 💪💪💪

george drakonakis

Warm up:
Russian kb swings x 12
American kb swings x 12
Goblet  squat x 12
Kb cleans x 12
Kb snatches x 12

Workout 1- 10 min. EMOM:
1' - 15 AKBS 	
1' - 10 FORWARD FACING BURPEES OVER KB	
M: 1 x 24-26kg | W: 1 x 10-14kg

Workout 2 - 10 min. EMOM:
10 /12 THRUSTERS (6 each side if using one kb)	
12  15 push ups 	

Workout 3- 10 min EMOM:
10 CLUSTERS (Split equally if using one kb)	
15 - 20 Russian twist

-With a single kettlebell perform a swing to roughly head height 
-Repeat for desired reps

Kettlebell Russian swings

-Perform a kettlebell swing to full arm extension overhead
-Repeat

Kettlebell American Swings

-Stand holding  kettlebell in ht bottoms up position by the handle
-Lower into a goblet squat
-Stand up out of squat to full extension
-Repeat

Kettlebell bottoms up goblet squat

- Keep a neutral spine 
- Push your hips forward as you clean 
- The KB should end right above your shoulders

KB Double cleans

KETTLEBELL SINGLE ARM SNATCHES

Warm up

-Perform a burpee facing a kettlebell
-Jump over the kettle bell and turn facing the kettlebell from the other side 
-Repeat back and forth

Kettlebell burpees over KB (forward facing )

10 MInute EMOM

-With a kettlebell in each hand perform double kettlebell thrusters
-Repeat for reps required

Kettlebell thrusters

-With your hands under your shoulders perform push-ups

Push-ups

10 Minute EMOM

In one motion perform a kettlebell clean into a front squat push press
-Repeat

Kettlebell cluster

-Sit on your butt with legs and torso elevated
-Hold a kettlebell in your hands
-Twist the kettlebell to the side touching the ground back and forth to both sides
-Repeat

Kettlebell Russian twist

W1/D5 (CONDITIONING)

A beginner at 53 yrs old male...what a struggle but worth it...the sweat was awesome...thanks for keeping it real for beginners .

W1/D5 (CONDITIONING)

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