Name: Playbook - Obi Vincent - W1/D5 ☠️DB
Uploaded: 2024-03-16T00:50:35.800Z
Duration: 60 min
Description: W1/D5 ☠️DB

Edison

Jo🌸

Ashley

Clif Moffitt 

Kwabena

Youba

Wharepuhi Takapuna

Charity Magwaza

On the floor, someone pick up the garbage…

Trey Coody

Serena

Warm Up:
- Walkouts
- Plank Toe Touches
- Thread The Needle
- Gorilla Squats
- Cossack Squats
- Double Unders or Single Unders
- High Knees

Metcon:
Buy in: Double Unders OR Single Unders
A. DB Front Squat
B. Double DB Clean & Press
C. Push Ups
D. FF Burpees Over DB
E. Butterfly Sit Ups
F. DB Front Rack Lunges
….
Cash Out: Double Unders or Single Unders

- Walkouts x5
- Plank Toe Touches x10 each side
- Thread The Needle x10 each side
- Gorilla Squats x10
- Cossack Squats x12 each side
- Double Unders x30 OR Single Unders x30
- High Knees x20

- 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
- Return to starting position and repeat on the opposite side

Plank Toe Touches (ea)

- Start on your hands and knees
- Lift one hand of the ground and thread it under and threw the gap between your other leg and hand taking your shoulder towards the ground
- Reverse the movement to the starting position

Thread The Needle (ea)

- 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

Bodyweight Cossack Squats (ea)

Double Unders: (30 reps)
- Jump rope with the rope passing under your feet twice with each jump

Single Unders: (30 reps) 
- Jump rope with the rope passing under your feet once with each jump

Double Unders or Single Unders

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

High Knees

Warm Up

Buy in: Double Unders OR Single Unders
A. DB Front Squat
B. Double DB Clean & Press
C. Push Ups
D. FF Burpees Over DB
E. Butterfly Sit Ups
F. DB Front Rack Lunges
….
Cash Out: Double Unders or Single Unders

Suggested weight:
(M:2x20-22.5kg | W:2x8-10kg)

Double Unders: (100 reps)
- Jump rope with the rope passing under your feet twice with each jump

Single Unders: (150 reps) 
- Jump rope with the rope passing under your feet once with each jump

- Hold the DB’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB Front Squats

- 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

Double DB Clean & Press

- 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

- Complete a burpee facing the DB 
- Jump over the DB 
- Jump or turn 180 degrees to face the DB in opposite direction and repeat movement
- Repeating back and forth for time or reps

Burpees Over DB (Forward Facing)

- Lay on the ground with bent legs and the soles of your feet together
- Perform sit ups
- Repeat for desired reps

Butterfly Sit Ups

- Start with both DB at your shoulder
- Step forward with one foot and lower down until both knees are at 90 degrees
- Return foot to starting and repeat on the opposite side

DB Front Rack Alternating Lunges

Metcon

W1/D5 ☠️DB

Elnaz

DEAN

Kennia

W1/D1 ☠️DB

Luke

S-miguel

Sarah

W1/D2 ☠️DB

Will Batts

Vacation Workout # 3 👏🏿🔥🔥🔥🔥

W1/D3 ☠️DB

W1/D4 ☠️DB

It looked like a piece of cake, but man, it was tough!🙌

Alfonso

W1/D6 ☠️DB

Omg ! What just happened? 🥵🥵🥵🥵🥵🥵 10 stars 🌟

W2/D1 ☠️DB

My favorite so far. Not complicated. Simple but tough.

Marisa Kopczinsky

W2/D2 ☠️DB

Mario

Only had enough time to compete 3 rounds of the metcon but still worked a sweat!

W2/D3 ☠️DB

W2/D4 ☠️DB

W2/D5 ☠️DB

Lloyd Banks

W2/D6 ☠️DB

That EMOM was tuff. I pushed myself and did 5 sets of everything in 15 😤🔥🙏🏾🙏🏾

W3/D1 ☠️DB

This was a good quick workout. Pushed myself to get this done in 1 hour

W3/D2 ☠️DB

Sauna for the win at the end of the workout. Loved this one and had to push and work on that TUT‼️‼️

W3/D3 ☠️DB

lucie

W3/D4 ☠️DB

W3/D5 ☠️DB

Of all the workouts in this series , this one by one of the most challenging ones for me.  #Letsgetit #keeppushingyourself #2024

W3/D6 ☠️DB

Awesome,  the rhythm was good 💪🏿💦

W4/D1 ☠️DB

Irmak

Great session,  I enjoyed it 💪🏿💪🏿🍗🍗💦🔥

W4/D2 ☠️DB

W4/D3 ☠️DB

W4/D4 ☠️DB

W4/D5 ☠️DB

Probably the hardest workout for me . I feel like superwoman after completing this one 🦸🏾‍♀️😤🔥🔥

This was tough , I struggled through out the entire session! The finisher was the devil punisher☠️

W1/D5 ☠️DB

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