Name: Playbook - Obi Vincent - W3/D5 (CONDITIONING)
Uploaded: 2023-10-09T12:35:39.000Z
Duration: 45 min
Description: W3/D5 (CONDITIONING)

Clif Moffitt 

Trey Coody

My arms had been working overtime😅💪🏾great fun session 🔥

Charity Magwaza

Bake

Lemuel

Levon Lanius

Wemi

Warm up:
10 Gorilla squats 
10 Plank toe touches
10 Hand to hand swings
10 Goblet sumo squats 
10 American kb swings
10 Hand release push-ups

Ladder workout For Time:
50 DOUBLE OR 70 SINGLE UNDER (50 HIGH KNEES IF NO ROPE)	
4 CLUSTERS	
50 DOUBLE OR 70 SINGLE UNDER (50 HIGH KNEES IF NO ROPE)		
6 KB CLUSTERS		
50 DOUBLE OR 70 SINGLE UNDER (50 HIGH KNEES IF NO ROPE)		
8 KB CLUSTERS		
50 DOUBLE OR 70 SINGLE UNDER (50 HIGH KNEES IF NO ROPE)		
10 KB CLUSTERS		
50 DOUBLE OR 70 SINGLE UNDER (50 HIGH KNEES IF NO ROPE)		
12 KB CLUSTERS		
50 DOUBLE OR 70 SINGLE UNDER (50 HIGH KNEES IF NO ROPE)		
14 KB CLUSTERS		

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

Rest 3-5mins 

Core workout: 3 rounds 
PLANK PASS THROUGH x 12
RUSSIAN TWISTS x 20 
KB DEAD BUGS x 20 
HOLLOW HOLD x 60 sec.

- 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

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

-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

-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

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

Double unders

In one motion perform a kettlebell clean into a front squat push press
-Repeat

Kettlebell cluster

Ladder workout for time

Kb plank pass through

-Sit on your butt with legs and torso elevated
-Hold a kettlebell in your hands
-Twist the kettlebell to the side touching the ground back and forth to both sides
-Repeat

Kettlebell Russian twist

Kb deadbugs

-Hold a single kettlebell in hands 
-Hold a hollow position for time

Kettlebell hollow hold

Core

W3/D5 (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)

Zuwi

W3/D1 (CONDITIONING)

W3/D2 (CHIPPER WOD)

Good but tabata was lame lol like come on

W3/D3 (BODYBUILDING & METCON)

W3/D4 (FUNCTIONAL SESSION)

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.

Gabriel

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/D5 (CONDITIONING)

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