Name: Playbook - Obi Vincent - W3/D4 (FUNCTIONAL SESSION)
Uploaded: 2023-10-09T12:35:38.993Z
Duration: 45 min
Description: W3/D4 (FUNCTIONAL SESSION)

Clif Moffitt 

Trey Coody

Charity Magwaza

Glock

Gabriel

Bake

Boss moves!💪🏾the Turkish get ups are really no fun😅🤞

Lemuel

Jasmine

Wemi

Misha SWB

Feeling more confident with these movements. I feel like my core is stabilizing since the last attempt

Timothy

george drakonakis

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

Main workout:  4 sets of everything 
Kb clean in to 2 rotational presses x 10 
Front rack march  x 12 total 
Front rack leg lift & hold  x 20-30 sec
45-60 sec. rest

Turkish get up  x 6 each side
Rdl + leg lift offs x 6 each side 
60 sec rest

Front rack squats x 8-10
Kb renegade row x 10

- 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

-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

-Clean two kettlebells to the rack position or one
-Perform a rotational press overhead with the kettle bell
-When doing doubles perform a clean between reps 
-Repeat

Kettlebell clean + rotational press (single & double)

-March slowly in place with two kettlebells in the rack position

Kettlebell front rack march  (double)

-Stand holding a kettlebell in the overhead position and another in the rack position
-Lift the leg on the same side as the rack position kettlebell into the high knee position
-Hold position for time

Kettlebell front rack_overhead leg lift hold

Circuit 1

-Perform a turkish get up with a single kettlebell in hand
-Repeat for desired reps

Kettlebell Turkish get up

- Begin with KB in each hand and feet hip width
- Lower KB down to mid shin level while straightening your leg behind you
- Lift KB back up while bringing your knee in front of you bent to 90 degrees

KB RDL + leg lift off

Superset 1

-With two kettlebells in the rack position lower into the bottom of a squat
-Stand up out of squat to full extension
-Repeat

Kettlebell front rack squats

-With both hands on a kettlebell perform renegade rows alternating hands 
-Keep your core stable and minimize any rotation in your body

Kettlebell renegade rows

Superset 2

W3/D4 (FUNCTIONAL SESSION)

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)

Good but tabata was lame lol like come on

W3/D3 (BODYBUILDING & METCON)

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/D4 (FUNCTIONAL SESSION)

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