Name: Playbook - Obi Vincent - W5/D3 Death by EMOM
Uploaded: 2024-01-10T15:10:41.048Z
Duration: 45 min
Description: W5/D3 Death by EMOM

Clif Moffitt 

Fuck! That killed me 
I really struggled. However, I feel amazing that I got it done

Ozzy King 👑

Luke

Mateo

This was really a painful death☠️😅💪🏾🔥💦

Charity Magwaza

I love ❤️ these workouts are perfect 👍🏻🏋️‍♂️🏋️‍♂️🏋️‍♂️

george drakonakis

Alfonso

Mathieu

Basti

I did not like going from front squats right back into thrusters

Andy

Florian

Fanny

Derek

Kasceim Graham

Warmup
-Row or assault bike (20s work 10s rest) x 5
-Banded  pull aparts x 10
-Gorilla squats x 10
-Squat + internal & Ext Rotations x 12
-Hand release push ups x 10
-Barbell only thrusters x 10

Part 1 - 15min EMOM (5 rounds)
1st Min: Barbell thrusters x 10
2nd Min: Box jumps x 12
3rd Min: Barbell squats x 13-15
(Recommended Weights, M: 42kg | W: 25kg)

Rest 3-5 minutes 

Part 2 - 12min EMOM (6 rounds)
1st Min: DB Alternating hang snatches x 12
2nd Min: Burpees box jump over x 10
(Recommended Weights, M: 1 x 22kg | W: 1 x 8-10kg)

-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

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and back to starting

Hand release push ups

- Keep your elbows and chest high
- Push your hips down and back
- Reach parallel and go up
- Press the bar up reaching full extension

Barbell only thrusters

Warm up

- Start with barbell up overhead 
- Lower down to your chest as you push your hips back and lower down until knees are at 90 degrees
- Press through your heels to stand up while pressing the barbell back up overhead

Barbell thrusters

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side to repeat jumps
- Next stand on the side of the box and lateral jump up on top of the box, lateral jump down on the opposite side and repeat

Box jump overs (2 ways)

- Hold the bar on the front of your shoulders keeping your elbows high
- Push your hips back as you come down 
- Reach parallel and extend your leg to come back up

Barbell front squats

Part 1: EMOM

- Snatch DB from the floor directly overhead
- Swap hands and repeat on the opposite side

DB single arm snatches (alternating)

Burpee box jump over

Part 2: EMOM

W5/D3 Death by EMOM

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

Lloyd Banks

W1/D5 Chipper workout

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 💪

W5/D3 Death by EMOM

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