Name: Playbook - Obi Vincent - W3/D2
Uploaded: 2024-01-10T15:10:40.945Z
Duration: 45 min
Description: W3/D2

Irmak

Ozzy King 👑

Luke

Eduan

Eric

Charity Magwaza

I did 25minutes wow 😯 Thank You Obi ….. keep the good Workouts

Daniel

Sónia Martins

Main workout in 16 min 45 sec. Nice sweat

Sione

Chimudi Egbuna

Jaquane Wyatt

Nice workout 🏋🏽‍♀️🏋🏼🏋🏼🏋🏼

george drakonakis

Jumping is easy for me in today's activity, but not easy either

vincent

David Nucifora

Mathieu

Basti

Joan Pauline

Orlando

Florian

Amazing bro this exercise really made me sweat

ísak

Warmup
-50 Double unders or 70 singles
-Banded pull aparts x 10
-Gorilla squats x 10
-Cossack squats x 12
-Squat + external rotations x 10
-Air squats x 20

Main workout (Chipper for time)
-100 Double unders or 150 singles
-Alternating DB lunges x 20
-Alternating DB snatches x 20
-Box jumps x 20
-DB Single arm alternating cluster x 20
-60 DU or 80 singles
-Alternating DB lunges x 12
-Alternating DB snatches x 12
-Box jumps x 12
-DB Alternating cluster x 12
-60 DU or 80 singles
-Alternating DB lunges x 10
-DB Alternating snatches x 10
-Box jumps x 10
-DB Alternating hang cluster x 10
-100 Double unders or 150 singles

(Recommended Weights: M: 2 x 20kg | W: 2 x 8 - 10kg)

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

Double unders

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

- 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

- 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

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat pushing your back and down
-Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your feet

Air squats

Warm up

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees, push through the front heel and stand back up to starting
- Repeat with the opposite foot

DB alternating lunges

- Hold the DB with your arm extended 
- Pull straight up leading your elbow
- Get underneath the DB when it goes over your head
- Extend your arm

DB single arm alternating snatches

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

-Alternating arms take a dumbbell from the ground to your shoulder
-Perform a squat 
-At top of squat press the dumbbell overhead
-Repeat alternating arms back and forth

Single DB alternating clusters

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

DB single arm snatches (alternating)

Main workout: Chipper for time

W3/D2

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

Clif Moffitt 

W1/D1 Benchmark WOD

Alfonso

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

Lloyd Banks

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 💪

W3/D2

Community

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