Name: Playbook - Obi Vincent - W4/D1 (BODYBUILDING & METCON)
Uploaded: 2023-10-09T12:35:39.016Z
Duration: 50 min
Description: W4/D1 (BODYBUILDING & METCON)

Trey Coody

This was epic🔥💪🏾, I did half of the METCON 😰

Charity Magwaza

Elnaz

Double dead! 🤪 Whoa, it took me a loooong time to start and finally complete this, lol.

halo

Bake

Those single arm Bulgarian split squats were so effective,  it was my first time doing them wow!!! Great session 💪🏾💪🏾🔥

Corbin

Levon Lanius

Jasmine

Wemi

george drakonakis

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

Workout:
KB Front Squat 	1st 	x 15reps  @2s ecc Tempo
	                                2nd x 12.  @4s ecc
	                                3rd	x 10.  @5s ecc
KB Z Press	         1st x 12  @2s ecc
	                        2nd x 12 @3s
	                        3rd	x 12 @3s

KB Bulgarian Split squat               3sets	x 12 Each Leg	@3s ecc
KB Towel Curls                                  3sets	x 12	@4s Ecc
KB Glute Bridge Chest Press	3sets	x 12	@3s Ecc

Upside Sumo squat	1st	x 15	@2s ecc
	                                        2nd x 12	@3s ecc
	                                        3rd	x 10	@5s ecc
Gorilla Rows	3sets x	12	@2s ecc
Deficit Push ups 	
1st	x 12	@2s ecc Tempo                           
2nd x 12	@3s ecc
3rd	x 12	@4s ecc
(If you don't have two KB perform Decline push ups instead)


21-15-9 of each for time:
Full power cleans	          
FR Squats	                         
Push press

(Suggested weight  M: 1 X 24-26kg	or  2 X 24kg |   W: 1 x 10-12kg	W: 2 x 10kg)

- 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

GORILLA SQUAT + OVERHEAD REACH

-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

-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

-Sit with legs extended out in front of you with a kettlebell in each hand
-Press on kettlebell at a time overhead 
-Repeat back and forth

Kettlebell  Z Press

Superset 1

-Holding a single kettlebell at your side perform a Bulgarian split squat 
-Repeat

*Work both sides

Kettlebell single arm Bulgarian split squat

-Run a towel through the handle of a kettlebell
-Perform curls holdnig on to the ends of the towel
-Repeat for reps desired

Kettlebell towel bicep curls

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

Kettlebell glute bridge chest press

Circuit 1

-Stand holding a kettlebell by the horns 
-Perform a goblet squat
-Repeat for desired reps

Kettlebell upside goblet squats

- With your feet hip width, knees bent, and back flat, shift your hips back until your chest is facing the floor
- Hold a KB in each hand, pull your arms toward the ceiling bending your elbow until bent to 90 degrees and even with your ribs

KB gorilla rows

Kb deficit push-up

Circuit 2

-Stand with feet shoulder width apart
-With either a single or double kettlebells perform full cleans from the ground
-Repeat

Kettlebell full cleans (single + double)

-With a single kettlebell perform a kettlebell push press
-Repeat for desired reps

Kettlebell push press

21-15-9 For TIME

W4/D1 (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

Clif Moffitt 

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

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)

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

W3/D5 (CONDITIONING)

This is very deceiving!! I struggled a lot😅💪🏾🌶

W3/D6 (EMOM CONDITIONING)

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

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😅

W4/D1 (BODYBUILDING & METCON)

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