Name: Playbook - Obi Vincent - W1/D6
Uploaded: 2023-10-09T12:35:38.820Z
Duration: 45 min
Description: W1/D6

Pete

Trey Coody

Charity Magwaza

Mohammad Idris

Zuwi

🤣😭🤣😭🤣😭🤣

That's all I've got to say

Bops

Clif Moffitt 

Glock

Joris-iyane

Matt

i pushed it. couldn’t finish in 45min. ouch!!!

Alfonso

Jack Ragsdill

Bake

Very challenging 💪🏾The Turkish get ups didn't like me today!!

Corbin

A killer obi workout always makes me feel better about spending the rest of my Saturday on the couch eating pizza and drinking beer…. Thanks obi!

Chuck Roseman

Excellent work out just not enough time for someone like me who is trying to get it done on my lunch break.

Zach

It took me 3 tries to get through this one. Did it 3 days in a row but finally made it 😂😂

Mario Devon

Mattias

Ceren

yangBAE

I was struggling to get through this workout. I had to make too many adjustments and overall I don’t feel like I’m at my peak at all! But I’m going to try and keep going .

Devin

Jasmine

That 12 minutes EMOM tried to take me out. I only made it to like 9:30

Shanice

Piotr

Turkish getups were better at the end after the emom. Awesome workout.

Misha SWB

Jared

Gaël

Alex

george drakonakis

Warm up: 
Gorilla squats + overhead reach x 10
Hand to hand swings x 12
Goblet squat x 12
Kb death march x 12
Russian kb swings x 12
American kb swings x 12

Main workout:
KB HALO 	10 CLOCKWISE/10 COUNTER CLOCKWISE x 3	
KB CLEAN INTO  WINDMILL	8 EACH SIDE x3	40 - 60s
KB SINGLE ARM SNATCHES 	5 EACH SIDE x 4	
KB FRONT RACK MARCHES	10 x 4	40 - 60s rest
TURKISH GET UP	5 EAH SIDE	x 3	60s rest 
KB AROUND THE WORLD	10 CLOCKWISE/10 COUNTER CLOCKWISE	x 4	
KB RDL INTO LEG LIFT	10 EACH SIDE x 4	40 - 60s rest 

12 minte EMOM:
20 RKB SWINGS	M: 1 X 24-26kg	M: 2 X 24-26kg
12 THRUSTERS   	W: 1 x 10-12kg	W: 2 x 10-12kg

- 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

-Perform a single kettlebell swing passing off the kettlebell from hand to hand at the top of the swing 
-Repeat for desired reps

Kettlebell hand 2 hand 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

-Stand holding a kettlebell in each hand
-Step forward into a stagger stance with one leg
-Hinge at the waist performing a stiff leg deadlift to the front foot
-Stand up 
-Repeat back and forth while moving

Kettlebell death march

-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

Warm up

-Kneel holding a kettlebell in the bottoms up position
-Slowly and safely circle your head with the bell
-Reverse the movement back to the starting position
-Repeat

Kettlebell halo

-Perform a kettlebell clean 
-Transition into a windmill
-Repeat

*Work both sides

Kettlebell clean to windmill

Superset 1

KB SNATCH + REVERSE LUNGES

-March slowly in place with two kettlebells in the rack position

Kettlebell front rack march  (double)

Superset 2

-Perform a turkish get up with a single kettlebell in hand
-Repeat for desired reps

Kettlebell Turkish get up

-Stand in a stable position
-With a kettlebell swing it around your body in a circular motion passing it from hand to hand and front to back 
-Repeat

Kettlebell around the world

-With a kettlebell in each hand perform a single leg RDL 
-As you stand upright raise your knee to the front
-Work back and forth

Kettlebell RDL Into leg lift  (double )

Superset 3

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

Kettlebell thrusters

12 Minute EMOM

W1/D6

Great morning cardio workout.. good playlist in the background.. still figuring out how to use the app but should become more familiar the more I use it

Remy Ngwanyam

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

David Yong

Did this in the Texas heat, BRUTAL 🔥🔥🔥🔥

Johnnie

W1/D1 (DEATH BY EMOM)

Tough.  As it should be.  Thanks for this mate!

W1/D2

Sione

Caleb Magee

W1/D3 (FUNCTIONAL TRAINING)

Very intense, I enjoyed the AMRAP🔥💪🏾👌🏾

W1/D4 (PUSH/ PULL/ LEGS)

Love the smell of failure in the morning!

W1/D5 (CONDITIONING)

Great session. Added Burpees and Ball Slams to the finisher.

Edward Douglas

W2/D1 (BODYBUILDING & METCON)

The flow was flowing,  great session 🔥💪🏾

Irmak

W2/D2 (FUNCTIONAL TRAINING)

W2/D3 (CONDITIONING)

I'm shitting my pants right now🔥💪🏾arms are heavy💪🏾💪🏾

W2/D4

Elnaz

W2/D5 (LEG DAY)

This was fun,  I enjoyed it 💪🏾👌🏾🔥

W2/D6 (FUNCTIONAL SESSION)

W3/D1 (CONDITIONING)

W3/D2 (CHIPPER WOD)

Good but tabata was lame lol like come on

W3/D3 (BODYBUILDING & METCON)

W3/D4 (FUNCTIONAL SESSION)

My arms had been working overtime😅💪🏾great fun session 🔥

W3/D5 (CONDITIONING)

This is very deceiving!! I struggled a lot😅💪🏾🌶

W3/D6 (EMOM CONDITIONING)

This was epic🔥💪🏾, I did half of the METCON 😰

W4/D1 (BODYBUILDING & METCON)

W4/D2 (FUNCTIONAL & CORE SESSION )

W4/D3 (CONDITIONING)

This was fun , great session 💪🏾🔥

Shawn

W4/D4 (CONDITIONING)

Great Monday session🔥, took me long but I'm glad I finished it 💪🏾

Good workout but again, instructions / reps inconsistent

halo

W4/D5 (BODYBUILDING & METCON)

The finisher was epic,🔥💪🏾Great session

Whoa! Wanted to give up during finished rounds but I finished all four with good form. Yay!

Serena

W4/D6 (LEG DAY)

Great session💪🏾🔥,  I was a bit lacking the energy today not sure why.

Gabriel

W5/D1 (COMPLEX / METCON)

Nice as always, really good sweat on this one

This was an awesome session,  💪🏾Turkish get ups will always giving me a hard time😅

W1/D6

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