Name: Playbook - Obi Vincent - W4/D2 DB COMPLEX
Uploaded: 2023-03-13T19:53:57.572Z
Duration: 60 min
Description: W4/D2 DB COMPLEX

Warm Up:
- Row
- Air Squats
- Gorilla Squats
- Squat + External Rotations
- Band Pull Aparts
- Banded Front Raises

DB Complex:
A. DB Deadlift
B. DB Hang Squat Clean
C. DB Thruster

REST 10 minutes

MetCon:
A. Double Unders or Single Unders
B. DB Alt Snatches
C. Burpee Pull Ups

- Row x500m
- Air Squats x20
- Gorilla Squats x10
- Squat + External Rotations x10 each side
- Band Pull Aparts x10
- Banded Front Raises x10

- 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

- 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

- 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 (ea)

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band Pull Aparts

- Stand with a band in hands and around your feet bellow you
- Raise your hands to the front activating your delts
- Lower your hands

Banded Front Raises

Warm Up

A. DB Deadlift x12
B. DB Hang Squat Clean x9
C. DB Thruster x6

(M:2x22.5/W:2x10-12kg)

REST 10 minutes before beginning the next MetCon

(M:2x22.5/W:2x10-12kg)

- Begin with DB in each hand and feet hip width
- Lower DB to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB Deadlifts

(M:2x22.5/W:2x10-12kg)

- Start with DD at sides and feet close together
- Clean DB to your shoulders, step wide, press hips back and lower down until 90 degrees

DB Hang Squat Cleans

(M:2x22.5/W:2x10-12kg)

-Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
-Stand back up 
-As you reach the top of the motion as you reach extension press the dumbbells overhead
-Lower the dumbbells back to your shoulders
-Repeat sequence

DB Thrusters

DB Complex

5 Rounds FOR TIME:

A. 50 Double Unders or 80 Single Unders
B. DB Alt Snatches x12
C. Burpee Pull Ups x8

(M:22.5kg/W:10-12kg)
(RX+ M:25kg/W:14kg)

Double Unders: (50 reps)
- Jump rope with the rope passing under your feet twice with each jump

Single Unders: (80 reps) 
- Jump rope with the rope passing under your feet once with each jump

Double Unders or Single Unders

(M:22.5kg/W:10-12kg)
(RX+ M:25kg/W:14kg)

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

DB Alt Snatches

- Place your hands on the floor on front of you 
- Hop back bring your body down
- Hop forward and jump up holding on to the bar 
- Pull yourself up

Burpee Pull Ups

MetCon

W4/D2 DB COMPLEX

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W1/D2 CUPLETS

The burpees definitely raise the level 🔥

Adam

King

W1/D3 E5MOM

Absolute struggle, had to adjust my reps to keep up with the time 😅

W4/D2 DB COMPLEX

More workouts from Obi Vincent