Name: Playbook - Obi Vincent - W2/D4 Bodyweight conditioning
Uploaded: 2024-01-10T15:10:40.921Z
Duration: 45 min
Description: W2/D4 Bodyweight conditioning

I really enjoyed this. It looked easy, yet it was the opposite. Great way to start the Friday morning.

Neil Reeves

Clif Moffitt 

Charles

Last one fucked me up. Did 44 sets in the first and 5 rounds in the 2nd

Ozzy King 👑

Great felt like my chest was going to explode

Cristian

Charity Magwaza

Zach

wow. didn’t think body weight would do me in. lol

Alfonso

Did the entire 15 EMOM without stopping finally. I been feeling stronger. Keep it comin

Sione

Jaquane Wyatt

vincent

incredible workout. sweating like in a sauna.

Pierre

ERESH

Crazy as always!! Though it’s conditioning I still feel so out of shape

Christian

Orlando

Florian

That second workout is impossible within 60 seconds

Lloyd Banks

I’ve switch with a AMRAP : 5 pulls up 10 push up and 15 air squat

Loic

I’ve been training for a semi-pro regional competition in CrossFit. I am an underdog. Your metcon s have been preparing me. Thank you

Nick Kitchens

15 box step overs in a minute? Who do you think I am, superman?! Great workout!

Mike

Robert

DERIC

Warmup
- Gorilla squats x 10
- Cossack squats x 12
- Air squats x 21
- Banded front raises x 10
- Hand release push ups x 10

Work out 1 - *Ladder trio (20min AMRAP)
A: Pull ups x 2
B: Push ups x 4
C: Air squats x 10
*Increase reps by 1 on every exercise after each round (A,B,C = 1 ROUND)	
		
Note: Complete the first round of 2 pull ups, 4 push ups and 10 Air Squats, then second round add 1 rep. e.g; ROUND 2 =  3 pull ups, 5 push ups, 11 Air Squats. Keep adding reps each round till 20mins time is up 			

Work out 2 - 15 min EMOM (5 rounds)
- Box jump overs x 12-15
- Burpees x 12-15
- Hanging toes to elbow or butterfly sit ups x 10-12

- 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

Bodyweight cossack squat

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat 
-Stand up out of squat to full hip extension
-Repeat

Air squats

-Stand with a band in hands and around your feet bellow you
-Rise your hands to the front activating your delts
-Lower your hands 
-Repeat

Banded front raises

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and back to starting

Hand release push ups

Warmup

- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Pull ups

Push Ups

Workout 1: Ladder trio

- 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)

Burpee

- In a hanging position kip your knees up to your elbows

Hanging knee to elbow

Workout 2: 15 min Emom

W2/D4 Bodyweight conditioning

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

W1/D2

Levon Lanius

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

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.

Ruvarashe

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 💪

W2/D4 Bodyweight conditioning

Community

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