Name: Playbook - Obi Vincent - W2/D3 (CONDITIONING)
Uploaded: 2023-10-09T12:35:38.905Z
Duration: 45 min
Description: W2/D3 (CONDITIONING)

Pete

Trey Coody

Charity Magwaza

Zuwi

Clif Moffitt 

Jan Novotny

Alfonso

4/3 done for this week! Feels like million dollar baby!

Glock

Gabriel

Bake

I managed this one, it was awesome.  I got a compliment today how I train so hard💪🏾😃. Thanks to you Obi💪🏾

Corbin

Logan

Big Puggs

Jasmine

Ivan

Managed to bang in 4 sets out of 5 and only 3 sets in 10mins.. can’t do doubleunders with a gun to my head but managed singles! 
I feel good with myself! 
Thanks bro!❤️

Wemi

Killllller workout! It was my 2nd time coming around to this and I love the ability I felt while getting pushed 💪💪

Timothy

Piotr

Gerrit

Really loved this one!! Pushed myself but also felt like I had great control to go harder

Alberto Perez

What can i say? Exceptional workout which make your heart bumping and feels great.

george drakonakis

Warm up:
Gorilla squats x 10 
Plank toe touches x 10 
Hand to hand swings x 10 
Goblet sumo squat x 10 
American kb swings x 12

Part 1: 5 rounds for time:
50 DOUBLE OR 70 SINGLE UNDER (50 HIGH KNEES IF NO ROPE)	
10 FULL KB CLEANS
50 DOUBLE OR 70 SINGLE UNDER (50 HIGH KNEES IF NO ROPE)		
10 KB SNATCHES 		
50 DOUBLE OR 70 SINGLE UNDER (50 HIGH KNEES IF NO ROPE)		
10 FRONT SQUATS		
(M: 1 X 24-26kg | W: 10-12kg)
Notes: You can use 2 x KB's for this workout also. 

Rest 3-5mins

Part 2: 10 Minute AMRAP:
10 AKBS
10 GOBLET SQUATS
10 KB REVERSE LUNGES 
10 BUTTERFLY SIT UPS
*Notes: you can hold the Kb in the Goblet position for the Reverse lunges

- 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

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

-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

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

Kettlebell American Swings

Warm up

-Jump rope where the rope passed under your feet twice with each jump

Double unders

-With two kettlebells perform full cleans from the ground
-Repeat

Kettlebell (full) double cleans

KETTLEBELL SINGLE ARM SNATCHES

-With two kettlebells in the rack position lower into the bottom of a squat
-Stand up out of squat to full extension
-Repeat

Kettlebell front rack squats

Circuit: 5 rounds for time

KB GOBLET SQUAT

Kb reverse lunges

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

Butterfly  sit-up

10 Minute AMRAP

W2/D3 (CONDITIONING)

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)

W1/D6

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)

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.

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😅

W2/D3 (CONDITIONING)

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