Name: Playbook - Obi Vincent - W3/D1 EMOM
Uploaded: 2023-03-13T19:53:57.526Z
Duration: 45 min
Description: W3/D1 EMOM

Warm Up:
- Band Pull Aparts
- Walkouts 
- Gorilla Squats 
- Squat + External Rotations
- DB Goblet Cossack Squats
- Assault Bike or Row or Ski

36min EMOM:
1. Assault Bike or Row or Ski
2. DB Alt Snatches
3. Burpees Over DB
4. Assault Bike or Row or Ski
5. TTB or Butterfly Sit Ups
6. Rest

- Band Pull Aparts x10
- Walkouts x5
- Gorilla Squats x10
- Squat + External Rotations x10 each side
- DB Goblet Cossack Squats x12 each side
- Assault Bike or Row or Ski x500m @80% effort

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band Pull Aparts

- 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

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + External Rotations (ea)

- Start with a wide stance 
- Push your hips back as you come down toward one side, keeping the opposite leg straight
- Extend your leg to come up and repeat to the opposite side
- Keep your chest up throughout the movement

DB Goblet Cossack Squat (ea)

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike or Row or Ski @80% effort

Warm Up

At the top of each minute complete the following:

• Min 1. Assault Bike or Row or Ski 
(M:15cal/W:12cal)

• Min 2. DB Alt Snatches x14 
(M:22.5kg/W:10-12kg)

• Min 3. Burpees Over DB x12

• Min 4. Assault Bike or Row or Ski 
(M:15cal/W:12cal)

• Min 5. TTB or Butterfly Sit Ups x12-15

• Min 6. Rest x60sec

Repeating 1-6 until the 36 minutes is up

(M:15cal/W:12cal)

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike or Row or Ski

(M:22.5kg/W:10-12kg)

- Snatch DB from the floor directly overhead
- Swap hands and repeat on the opposite side

DB Alt Snatches

- Complete a burpee facing the DB 
- Jump over the DB 
- Jump or turn 180 degrees to face the DB in opposite direction and repeat movement
- Repeating back and forth for time or reps

Burpees Over DB (Forward Facing)

TTB:
- Start by hanging on the bar, kip your body until feet touch the bar

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

Toes To Bar or Butterfly Sit Ups

36min EMOM

W3/D1 EMOM

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W1/D2 CUPLETS

The burpees definitely raise the level 🔥

Adam

King

W1/D3 E5MOM

Absolute struggle, had to adjust my reps to keep up with the time 😅

W3/D1 EMOM

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