Name: Playbook - Obi Vincent - W4/D5 (BODYBUILDING & METCON)
Uploaded: 2023-10-09T12:35:39.056Z
Duration: 45 min
Description: W4/D5 (BODYBUILDING & METCON)

Great Monday session🔥, took me long but I'm glad I finished it 💪🏾

Charity Magwaza

Good workout but again, instructions / reps inconsistent

halo

Jordi

The w/o as a whole definitely git different. However, the skate squats took things to a new level.

Cameron

Bake

This took me two hours to finish! I'm so lucky to finish it. It was tough 💪🏾

Loved the skate squats! Most challenging squat exercise I’ve learned thus far, keep up the awesome work!

Jose

Wemi

Only issue is when on the complex it says one rep for every round except the oh lunges. Great workout also added in burpees to the complex to spice it up give it a go 10 each time adds that extra chilli good workout feel so good after that

Andrew

That last complex is a lot harder than I thought it would be

Timothy

george drakonakis

Lily

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

Workout:
NARROW STANCE GOBLET SQUAT	1st	x 15	@ 2s Tempo
	                                                                2nd x 12	@ 3s ecc, 3s conc
	                                                                3rd	x 10	@ 4s ecc, 3s conc
	                                                               4th	x 8	@ 5s ecc, 3s conc
RKBS	  4 sets	X 15	
Half kneeling kb Press	                       1st	12 E.ARM	@2s ecc
	                                                               2nd	12 E.ARM	@3s
	                                                               3rd	12 E.ARM	@3s
	                                                               4th	12 E.ARM	@4s

SPLIT STANCE RDL	3 SETS	x 10 REPS EACH SIDE	@3s ecc, 
PIKE PUSH UPS 	3 sets	x 12 reps	@3s ecc
SINGLE ARM KB ROWS	3 sets	x12 Each Side	@3s ecc, 

Skater Squats	3 sets x	10 Each Leg	@2s ecc
Deficit Push Ups 	3 sets x 12	@3s ecc, 

Kb complex: 6 rounds for time 
3 X RKBS	                              M: 1 X 24-26kg	Or M: 2 X 24-26kg
4 KB CLEANS 	                      W: 1 x 10-12kg	Or W: 2 x 10-12kg
5 KB SNATCHES 		
6 OH LUNGES
* If using just one KB perform 6 rounds on both sides

- 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

- 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

-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

Warm up

-Stand n a narrow stance with your heels elevated 
-Perform a goblet squat using a kettlebell
-Repeat for desired reps

Kettlebell heel elevated narrow stance goblet squat

-From the half kneeling position perform a single arm kettlebell press
-Press from the same side with the down knee
-Repeat

*Work both sides

Kettlebell half kneel shoulder press

SuperSet

Kb split stance RDL

- With hands and feet on the floor straighten legs so your glutes are up in the air and your back is flat
- Lower your head down towards the floor until your elbows are bent to 90 degrees
- Press back up so that elbows are straight

Pike push ups

-Stand in a stagger stance with your upper body bent forward and your upper body supported with your arm
-With your freee rm perform a kettlebell row 
-Repeat

*Work both sides

Kettlebell single arm row

Triple Set

-Hold onto a stationary object for stability
- Perform A single Kettlebell skater squat 
-Repeat

*Work both sides

Kettlebell skater squats

Kb deficit push-up

Superset

- Keep a neutral spine 
- Push your hips forward as you clean 
- The KB should end right above your shoulders

KB Double cleans

-With a kettlebell in each hand perform kettlebell snatches
-Repeat for desired reps

Kettlebell double snatch

- Holding a kettlebell in one hand and extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

KB overhead reverse lunge (single)

Kb complex WOD

W4/D5 (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!

Trey Coody

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)

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

W3/D5 (CONDITIONING)

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)

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/D5 (BODYBUILDING & METCON)

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