Name: Playbook - Obi Vincent - W5/D2 (FUNCTIONAL TRAINING)
Uploaded: 2023-10-09T12:35:39.099Z
Duration: 45 min
Description: W5/D2 (FUNCTIONAL TRAINING)

Charity Magwaza

Nice as always, really good sweat on this one

Bake

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

Wemi

Super good work from this! Felt great all the way through 😤

Timothy

Lisa Greg-uanseru

george drakonakis

Lily

Warm up:
10 Gorilla squats + overhead reach 
12 Hand to hand swings
12 Goblet squat
12 Kb death march 
12 Russian kb swings
12 American kb swings

Workout:
KB HALO 	3 x 10 CLOCKWISE/10 COUNTER CLOCKWISE
KB CLEAN INTO  WINDMILL	3 x 8 EACH SIDE	
40 - 60sec rest

KB CLEAN INTO  REVERSE LUNGES 	
4 x 5 EACH SIDE 	
KB FRONT RACK MARCHES	4 x 10	
40 - 60sec rest 

TURKISH GET UP	3 x 5 EACH SIDE	 
60sec rest 

KB AROUND THE WORLD 4 x10 CLOCKWISE/10 COUNTER CLOCKWISE 
KB RDL INTO LEG LIFT	 4 x 10 EACH SIDE	
40 - 60s rest 

Part 2
15 Minute EMOM:
1'	15 AKBS	                       
1'	12 THRUSTERS	               
1'	10 Burpees

M: 2 x 24-26kg
W: 2 x 10-14kg

- 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

-Kneel holding a kettlebell in the bottoms up position
-Slowly and safely circle your head with the bell
-Reverse the movement back to the starting position
-Repeat

Kettlebell halo

-Perform a kettlebell clean 
-Transition into a windmill
-Repeat

*Work both sides

Kettlebell clean to windmill

Superset 1

-Perform a kb clean
-Transition into a kb reverse luge

Kb clean into reverse lunge

-March slowly in place with two kettlebells in the rack position

Kettlebell front rack march  (double)

Superset 2

-Perform a turkish get up with a single kettlebell in hand
-Repeat for desired reps

Kettlebell Turkish get up

-Stand in a stable position
-With a kettlebell swing it around your body in a circular motion passing it from hand to hand and front to back 
-Repeat

Kettlebell around the world

-With a single Kettlebell in hand perform a single leg RDL into a knee lift
-Repeat

Kettlebell RDL into leg lift  (single arm)

Superset 3

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

Kettlebell thrusters

Burpees

15 Minute EMOM

W5/D2 (FUNCTIONAL TRAINING)

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!

W5/D2 (FUNCTIONAL TRAINING)

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