Name: Playbook - Obi Vincent - W3/D3 (BODYBUILDING & METCON)
Uploaded: 2023-10-09T12:35:38.982Z
Duration: 45 min
Description: W3/D3 (BODYBUILDING & METCON)

Good but tabata was lame lol like come on

Clif Moffitt 

Trey Coody

Charity Magwaza

Joris-iyane

Cameron

Gabriel

Bake

Lemuel

Big Puggs

Moises

Lily

Warm up:
3 Walk outs
10 Banded pull aparts
10 Gorilla squats + overhead reach
12 Kb swing into goblet squat 
10 Russian Kb swings
10 American Kb swings 
10 Hand release push-ups 

Bottoms up kb goblet squat 
1st set x 12,  @3s Tempo
2nd x 12,  @4s Ecc & 2s conc
3rd x 10,  @5s Ecc & 3s conc
KB halo  3 x 10 each direction 
KB deficit push-ups  
1st set x 12,  @2s Tempo
2nd x 12,  @3s
3rd x 10,  @4s

Double or single overhead alternating lunges  3 x 12
Single Arm Rows  3 x 12 at 3,3, 4 sec
1st set x 12,  @3s Tempo
2nd x 12,  @3s
3rd x 10,  @4s
Half kneeling KB Shoulder press 
1st set x 10 E.side,  @3s Tempo
2nd x 10 E.side,  @4s
3rd x 10 E.side,  @4s

Kb Front Rack Cossack squat  3 x 12, @2s Tempo
Lying Floor kb Chest Press 
1st set x 12,  @3s Tempo
2nd x 12,  @4s
3rd x 10,  @5s
Diamond push-ups 
1st set x 12,  @3s Tempo
2nd x 12,  @4s
3rd x 12,  @5s

Tabata Metcon:
3 rounds of 40 sec work and :20 sec rest on each exercise. 	  
RKBS                       
GOBLET SQUAT	 	
CLEANS 	 		
THRUSTERS 		
60s rest

Suggested Weights: 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

-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

-Perform a single arm kettlebell swing 
-Catch the kettlebell in the goblet position
-Repeat back and forth switching arms

Kettlebell single arm  swing to 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

- 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

Warm up

-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

-Kneel holding a kettlebell in the bottoms up position
-Slowly and safely circle your head with the bell
-Reverse the movement back to the starting position
-Repeat

Kettlebell halo

Kb deficit push-up

Circuit 1

- Holding a kettlebell in one hand and extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

KB overhead reverse lunge (single)

-Stand in a stagger stance with your upper body bent forward and your upper body supported with your arm
-With your freee rm perform a kettlebell row 
-Repeat

*Work both sides

Kettlebell single arm row

-From the half kneeling position perform a single arm kettlebell press
-Press from the same side with the down knee
-Repeat

*Work both sides

Kettlebell half kneel shoulder press

Circuit 2

- Begin with your feet wide, and toes slightly turned out and KB in each hand
- Keep one leg straight and bend at the knee, keeping the KB at chest level

KB double front cossack

-With double kettlebells from a glute bridge position perform chest presses
-Repeat for desired reps

Kettlebell glute bridge chest press

-With your thumb and pointer finger touching and making a diamond shape with your hands 
-Perform push-ups

Diamond push-ups

Circuit 3

KB GOBLET SQUAT

- Keep a neutral spine 
- Push your hips forward as you clean 
- The KB should end right above your shoulders

KB Double cleans

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

Kettlebell thrusters

Tabata

W3/D3 (BODYBUILDING & METCON)

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)

Zuwi

W3/D1 (CONDITIONING)

W3/D2 (CHIPPER WOD)

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.

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/D3 (BODYBUILDING & METCON)

Community

More workouts from Obi Vincent