Name: Playbook - Obi Vincent - W3/D1 (CONDITIONING)
Uploaded: 2023-10-09T12:35:38.946Z
Duration: 45 min
Description: W3/D1 (CONDITIONING)

Trey Coody

Charity Magwaza

Zuwi

Clif Moffitt 

Ntuthuko

halo

Kennia

Cameron

Glock

Gabriel

Luke

Jasmine

Brutal! Tapped out on last burpee’s amrap! Brutal …..

Wemi

Really really really liked this one. Killer workout but didn’t burnout like the last one

Timothy

Moises

Balint

Another great one workout 💪💪. Thanks Obi 💪💪

george drakonakis

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

Part1: 10 rounds for time:
5 RKBS	                                
5 KB SQUAT CLEANS	
5 KB THRUSTERS	

*All 3 exercises = One Round

Rest 3-5mins 

Part2: 12 Minute AMRAP:
15 KB GOBLET SQUATS	
12 KB SNATCHES	                
9 BURPEES OVER KB

M: 1 X 24-26kg  Or	2 X 24-26kg
W: 1 x 10-12kg	Or  2 x 10-12kg

- 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

- 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

-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

Kb squat clean

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

Kettlebell thrusters

10 rounds for time

KB GOBLET SQUAT

KETTLEBELL SINGLE ARM SNATCHES

-Perform a burpee facing a kettlebell
-Jump over the kettle bell and turn facing the kettlebell from the other side 
-Repeat back and forth

Kettlebell burpees over KB (forward facing )

12 Minute AMRAP

W3/D1 (CONDITIONING)

Anthony

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

W1/D1 (DEATH BY EMOM)

Jonathan

W1/D2

Sione

Caleb Magee

W1/D3 (FUNCTIONAL TRAINING)

Pete

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)

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

W2/D4

Elnaz

W2/D5 (LEG DAY)

This was fun,  I enjoyed it 💪🏾👌🏾🔥

Alfonso

W2/D6 (FUNCTIONAL SESSION)

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

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

Bake

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😅

W3/D1 (CONDITIONING)

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