Name: Playbook - Obi Vincent - W4/D4 CHIPPER
Uploaded: 2023-03-13T19:53:57.580Z
Duration: 60 min
Description: W4/D4 CHIPPER

Warm Up:
- Row
- Band Pull Aparts
- Gorilla Squats
- Cossack Squats
- Squat + External Rotations
- Air Squats
- Hand Release Push Ups

CHIPPER:
A. Air Squats
B. DB Burpees
C. Air Squats
D. DB Alt Snatches
E. Air Squats
F. DB Push Ups
G. Air Squats
H. Butterfly Sit Ups
I. Air Squats
J. Burpees
K. DB Thrusters

- Row 500m
- Band Pull Aparts x10
- Gorilla Squats x10
- Cossack Squats x12 each side
- Squat + External Rotations x10 each side
- Air Squats x20
- Hand Release Push Ups x12

- 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

- 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

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Bodyweight Cossack Squats (ea)

- 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 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

- Start in a push up position
- Lower your chest to the floor and lift both hands up
- Replace both hands to the floor
- Then press your chest off the floor and your body back up to starting position

Hand Release Push Ups

Warm Up

A. Air Squats x50
B. DB Burpees x20
C. Air Squats x50
D. DB Alt Snatches x20
E. Air Squats x50
F. DB Push Ups x20
G. Air Squats x50
H. Butterfly Sit Ups x20
I. Air Squats x50
J. Burpees x20
K. DB Thrusters x20

(M:20kg/W:10-12kg)
(RX+ M:22.5kg/W:12-14kg)

(M:20kg/W:10-12kg)
(RX+ M:22.5kg/W:12-14kg)

- Start with DB in both hands
- Lower DB to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

DB Burpees

(M:20kg/W:10-12kg)
(RX+ M:22.5kg/W:12-14kg)

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

DB Alt Snatches

- Start in a push up position with both hands on DB
- Bend elbows to lower body down until chest touches the floor
- Straighten elbows to press body back up, keeping a neutral spine during the whole move

DB push ups

- Lay on the ground with bent legs and the soles of your feet together
- Perform sit ups
- Repeat for desired reps

Butterfly Sit Ups

Burpees

(M:20kg/W:10-12kg)
(RX+ M:22.5kg/W:12-14kg)

- 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

Chipper

W4/D4 CHIPPER

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/D4 CHIPPER

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