Name: Playbook - Obi Vincent - W5/D3 (CONDITIONING)
Uploaded: 2023-10-09T12:35:39.109Z
Duration: 45 min
Description: W5/D3 (CONDITIONING)

Charity Magwaza

Zuwi

29 min… so hard! 100 push ups was the worst for me 😭😂

Serena

Hard AF! Shout out to anyone who was able to complete this. One day, I'll be in your class.

Cameron

Bake

Kurt

Gabriel

Lemuel

Ruben

Timothy

Lisa Greg-uanseru

Absolutely amazing test of physical endurance

Alberto Perez

george drakonakis

Lily

Warm up:
12 Russian kb swings
12 American kb swings
12 Goblet squats 
12 Kb cleans
12 Kb snatches

Chipper Workout For Time:
80 AKBS	
100 PUSH UPS	           
100 KB SNATCHES		
100 AIR SQUATS		
100 KB FRONT RACK  LUNGES		
100 PRISONER JUMP SQUATS		
100 DOUBLE OR 150 SINGLE UNDERS (100 High knees if no rope)

*if using one kb split the reps evenly 

(M: 1 X 24-26kg or 2 X 24-26kg)

W: 1 x 10-12kg	Or  2 x 10-12kg

-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

-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

KETTLEBELL CLEANS

Kettlebell snatch

Warm up

Elbows in slightly and make sure to bring your chest to the floor.

Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Up

KETTLEBELL SINGLE ARM SNATCHES

-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

-Stand with two kettlebells in the rack position
-Perform lunges 
-Repeat back and forth between legs

Kettlebell front rack lunges

-With your hands at your head perform squat jumps

Prisoner jump squats

-Jump rope where the rope passed under your feet twice with each jump

Double unders

Chipper for time

W5/D3 (CONDITIONING)

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)

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!

W4/D6 (LEG DAY)

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

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😅

W5/D3 (CONDITIONING)

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