Name: Playbook - Obi Vincent - W2/D4
Uploaded: 2023-10-09T12:35:38.915Z
Duration: 45 min
Description: W2/D4

Trey Coody

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

Charity Magwaza

Clif Moffitt 

There’s no instructions for reps/ sets on this one. Feels like nobody actually went through the workout

I finally got through a complete workout.

Cameron

Bake

Great Friday burn💪🏾💪🏾💪🏾

Lemuel

Corbin

Short and sharp - added extra in at the end

Kurt

Luke

All done with 20kg kettlebells.
Like this one! 👌🏻

Thomas

Xavier LECINA

Done and dusted! This is a set up Obi! Lol! Pain and pleasure!

Wemi

Timothy

george drakonakis

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

Part1: KB DT: 5 rounds for time 
12 KB DEADLIFTS		
9 KB POWER CLEANS		
6 KB PUSH PRESS		

(M: 2 x 24-26kg W: 2 x 10-12kg)
Notes: if you only have one kb then perform 10 rounds (5 each side)

Rest 3-5mins 

Part 2: Kb complex: 8-10 rounds for time 
KB COMPLEX:		
1 DEAD STOP SWING, INTO 1 KB POWER CLEAN,INTO 1 KB SNATCH, INTO 1 KB PUSH PRESS, INTO OH REVERSE LUNGES

- 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

GORILLA SQUAT + OVERHEAD REACH

-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

- In sequence perform
- 12 Kettlebell deadlifts
- 9 Kettlebell power cleans
- 6 Kettlebell push press

-With a kettlebell in each hand outside your legs 
-Perform a deadlift with the kettlebells
-Repeat

Kettlebell deadlifts

-With a single kettlebell perform a kettlebell push press
-Repeat for desired reps

Kettlebell push press

Kettlebell DT (12 deadlifts, 9 power cleans, 6 push press)

Kb Rkbs, clean, snatch , push press, Oh reverse lunge

W2/D4

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!

Pete

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)

W2/D3 (CONDITIONING)

Elnaz

W2/D5 (LEG DAY)

This was fun,  I enjoyed it 💪🏾👌🏾🔥

Alfonso

W2/D6 (FUNCTIONAL SESSION)

Zuwi

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😅

W2/D4

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