Name: Playbook - Obi Vincent - W5/D4
Uploaded: 2024-01-10T15:10:41.052Z
Duration: 45 min
Description: W5/D4

Luke

Charity Magwaza

Finished pt 1 in 7 minutes and part 2 in 8. Fast but so so painful. Lol

Sione

Suprised i hit 21 deadlift at 255 without stopping. I was a little spooked about part 1. Lol

george drakonakis

Alfonso

Mathieu

Chris

Lloyd Banks

Warmup
-Walk outs x 3
-Plank toe touches x 10
-Squat + external rotations x 10
-Gorilla squats x 10
- Hip Internal & Ext rotations x 12
-Air squats x 20

Part 1 - prep work
-Deadlift x 10 ( Weights, M: 60kg | W: 25kg)
-Pull ups x 3-5
-Deadlift x 10 (Weights, M: 80kg | W:35kg)
-Pull ups x 3-5


Workout 1 (21-15-9-6 for time)
-Deadlift x 21
-Pull ups x 21
-Deadlift x 15
-Pull ups x 15
-Deadlift x 9
-Pull ups x9
-Deadlift x 6
-Pull ups x 6
(Recommended Weights, M: 110kg | W:45-50kg)

Workout 2 (21-15-9 for time)
-21cal Rower or assault bike
-Alternating pistol squats x 21
-DB Push press x 21
-15cal Rower or assault bike
-Alternating pistol squats x 15
-DB Push press x 15
-9cal Rower or assault bike
-Alternating pistol squats x 9
-DB Push press x 9
(Recommended Weights, M: 2x 22kg | W:2 x 8-10kg)

- 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

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + external rotations

- 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

- Start by sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor

Mobility - internal & external rotations

-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

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Pull ups

Part 1: Prep work

Workout 1: 21-15-9-6 for time

- Hold the dumbbell at chest height 
- Raise one foot of the floor 
- Push your hips back as you come down

DB goblet pistol squat

- Begin with DB in each hand overhead
- Lower down to your shoulders and press back up overhead

DB push press

Workout 2: 21-15-9 for time

W5/D4

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

Clif Moffitt 

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

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/D4

Community

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