Name: Playbook - Obi Vincent - W4/D2
Uploaded: 2024-01-10T15:10:41.005Z
Duration: 45 min
Description: W4/D2

Clif Moffitt 

Luke

Daniel

Charity Magwaza

David Nucifora

Jaquane Wyatt

What a beautiful workout 🏋🏽‍♀️  what a great pump men . Excellent work Obi!💪💪

george drakonakis

Jeisson

Florian

Warmup
-500m Row
-Air squats x 20
-Gorilla squats x 20
-Squat + external rotations x 20
-Banded pull aparts x 10
-Banded front raises x 10

Part 1 - DB complex (10 rounds)
A: DB deadlifts x 12
B: DB hang power cleans x 9
C: DB push press x 6

Note: complete A,B,C on one side which will count as ONE round, then repeat the same exercises on the other side and that will count as the second Round. Its 10 ROUNDS total (5 Rounds each side)					
(Recommended weights, M: 1 x 22kg | W: 1 x 10kg)

Part 2 - 5 rounds for time
-Alternating DB hang snatches x 12
-Burpees into pull ups x 8

-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

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

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

Banded front raises

Warm up

- 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

- Start holding two dumbbells 
- Clean the dumbbells up to your shoulders 
- Swing down to your sides and back up to your shoulders

DB hang power cleans

- Begin with DB in each hand overhead
- Lower down to your shoulders and press back up overhead

DB push press

Part 1: DB complex

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

DB single arm snatches (alternating)

- 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 up

Part 2: 5 rounds for time

W4/D2

Serena

Timothy Hollander

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

W1/D1 Benchmark WOD

Alfonso

W1/D2

Levon Lanius

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

Lloyd Banks

W1/D5 Chipper workout

Hell yea long route day but this was amazing

Darius

W1/D6 Maxed out

Don’t feel like working out and left it till late so got a stretch in ready for the coming week.

Ruvarashe

W1/D7 Rest/mobility day

Jan Novotny

W2/D1 Barbell complex

I did not want to train today. 
This is just what I needed! Great Workout!

W2/D2

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

W4/D2

Community

More workouts from Obi Vincent