Name: Playbook - Obi Vincent - W5/D1 (COMPLEX / METCON)
Uploaded: 2023-10-09T12:35:39.090Z
Duration: 45 min
Description: W5/D1 (COMPLEX / METCON)

Great session💪🏾🔥,  I was a bit lacking the energy today not sure why.

Charity Magwaza

Bake

Gabriel

Corbin

Lemuel

Luke

Wemi

Elhousiny

Timothy

Moises

What can I say obi’s workouts are the best👍👍👍🏋🏽‍♀️🏋🏼

george drakonakis

Warm up:
3 Walk outs
10 Gorilla squats + overhead reach 
10 hand to hand swings
10 Goblet squats
10 Kb death march
10 Russian kb swings
10 American kb swings

Part 1
10 Rounds for time: Kb complex 
1 X FULL CLEAN	
1 X FRONT SQUAT	
1 X PUSH PRESS		
1 X THRUSTER		

(Complete all 4exercise in one flow) 

M: 1 X 24-26kg	 Or M: 2 X 24-26kg
W: 1 x 10-12kg	 Or W: 2 x 10-12kg

Rest 3-5mins 

Part 2
Tabata Wod: 2-3 rounds 
AKBS	40s work | 20s rest
MOUNTAIN CLIMBERS 	40s work | 20s rest
GOBLET SQUATS	40s work | 20s rest
CLEANS	40s work | 20s rest
REVERSE LUNGES	40s work | 20s rest
SKIP OR HIGH KNEES	40s work | 20s rest
REST 60s

- 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

-Perform a single kettlebell swing passing off the kettlebell from hand to hand at the top of the swing 
-Repeat for desired reps

Kettlebell hand 2 hand swings

-Stand holding  kettlebell in ht bottoms up position by the handle
-Lower into a goblet squat
-Stand up out of squat to full extension
-Repeat

Kettlebell bottoms up goblet squat

-Stand holding a kettlebell in each hand
-Step forward into a stagger stance with one leg
-Hinge at the waist performing a stiff leg deadlift to the front foot
-Stand up 
-Repeat back and forth while moving

Kettlebell death march

-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 with feet shoulder width apart
-With either a single or double kettlebells perform full cleans from the ground
-Repeat

Kettlebell full cleans (single + double)

-With two kettlebells in the rack position lower into the bottom of a squat
-Stand up out of squat to full extension
-Repeat

Kettlebell front rack squats

-With a single kettlebell perform a kettlebell push press
-Repeat for desired reps

Kettlebell push press

-With a kettlebell in each hand perform double kettlebell thrusters
-Repeat for reps required

Kettlebell thrusters

Kb complex

-Start in push-up plank position 
-Drive your knees towards your elbows one at a time bak and forth rapidly 
-Repeat for reps or time

Mountain climbers

Kb reverse lunges

-Staying in a stationary position run in place with high knees for time or reps

High knees

Tabata Workout

W5/D1 (COMPLEX / 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)

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

Good workout but again, instructions / reps inconsistent

halo

W4/D5 (BODYBUILDING & METCON)

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)

Nice as always, really good sweat on this one

This was an awesome session,  💪🏾Turkish get ups will always giving me a hard time😅

W5/D1 (COMPLEX / METCON)

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