Name: Playbook - Obi Vincent - W4/D5
Uploaded: 2024-01-10T15:10:41.023Z
Duration: 45 min
Description: W4/D5

Clif Moffitt 

Luke

daaayaaaaamnnnnn, that was delicious 🥴

Zanelle

Charity Magwaza

Jaquane Wyatt

The first part is like hell but I like it🌶🌶🏋️‍♂️🏋️‍♂️

george drakonakis

Alfonso

Chris

Florian

Warmup
-Banded front raises x 10
-30cal Assault bike or row (easy pace)
-Walkouts x 3
-Gorilla squats x 10
-Cossack squats x 12
-Air squats x 20

Workout 1 - ladder workout (5 rounds)
A: Assault bike or Rower (M:20cal | W:15cal)
B: *Manmakers x 2
(A+ B = ONE ROUND)

*This is a Ladder workout so start with 2 Manmakers and then increase by another 2 reps each round. Example: Round 2 = 20cal bike + 4 manmakers, Round 3 = 20cal bike + 6 Manmakers. Keep going till you complete for 5 rounds	
				
Recommended Weights M: 2x 20kg | W: 2 x 8kg)

Workout 2 - core work (3 sets)
-Hanging knee tucks or toes to bar x 40s work 20s rest
-Plate overhead sit ups x 40s work 20s rest
-Alternating superman plank x 40s work 20s rest
-Hollow hold x 40 s

-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

Assault bike

- 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

- 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

Cossack ( each side )

-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

Warm up

- Start in a high plank position 
- Lower by bending at the elbows keeping your core engaged 
- Come up and pull the Db toward you 
- Engage your lat as you pull

DB manmaker

Workout 1: Ladder workout

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

- Begin in a push up position
- Lift right arm and left leg
- Lower back down and repeat on the opposite side

Superman plank (core)

-Lay on your back in a hollow rock position and hold that position for desired time

Hollow hold

Workout 2:  Core workout

W4/D5

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

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

W1/D5 Chipper workout

Lloyd Banks

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/D5

Community

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