Name: Playbook - Obi Vincent - W5/D5 (PUSH/PULL/LEGS)
Uploaded: 2023-10-09T12:35:39.123Z
Duration: 45 min
Description: W5/D5 (PUSH/PULL/LEGS)

Charity Magwaza

Bake

Timothy

george drakonakis

Lily

Warm up:
10 Kb halo each direction 
10 Kb around the worlds each direction
10 Goblet squats
12 Russian kb swings 
12 American kb swings

Workout :
1A	BANDED SUMO SQUAT (Can perform without bands)	1st	12	@2s	
		2nd	 12	@3s	
		3rd	12	@4s	
1B	HALF KNEELING SHOULDER PRESS	
1st	12	@2s	
2nd	 12	@3s	
3rd	12	@4s	
1C	GORILLA ROWS (or single arm rows if only one kb)	 3sets x 12 ALTERNATING	@2s	
90s

2A	KB FRONT RACK Cossack SQUAT ( Single or double)	1st	12 Alternating	@2s Ecc, 2s Conc	
		2nd	 12 Alternating	@3s	
		3rd	12 Alternating	@3s	
2B	GLUTE BRIDGE CHEST PRESS	
1st	12	@2s Ecc, 2s Conc	
2nd 12	@3s Ecc, 2s Conc	
3rd	12	@4s Ecc, 2s Conc	

2C	BANDED PUSH UPS 	
1st 12	@3s Ecc, 	
2nd 12	@4s	
3rd 12	@5s
90s rest

FR KB SQUATS (*if performing with one KB alternating each side after every set	
1st	12	@2s Ecc, 2s Conc	
	2nd 10	@3s Ecc, 2s Conc	
	3rd	10	@4s Ecc, 2s Conc	
	4th	8	@5s Ecc, 2s Conc	
TOWEL BICEP CURLS 	
1st	10	@1s
	2nd	 10	@3s	
	3rd	10	@4s	
	4th	10	@5s	
DIAMOND PUSH UPS 	1st	10	3s	90s
	2nd	10	@3s	
	3rd	10	@4s	
	4th	10	@5s	

Metcon: Death by thrusters Ladder EMOM:
1 x Thruster in minute 1 , then add 1 thruster each minute until you can no longer complete the reps within the minute. 
Eg: 
Min2 = 2 x Thruster 
Min3 = 3 x Thruster 
Etc 

Use one or 2 x Kb

-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

-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

-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

-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

-With a band threw the handle of a kettlebell and looped around each foot
-Perform a goblet squat 
-Repeat

Banded sumo squats

-From the half kneeling position perform a single arm kettlebell press
-Press from the same side with the down knee
-Repeat

*Work both sides

Kettlebell half kneel shoulder press

- With your feet hip width, knees bent, and back flat, shift your hips back until your chest is facing the floor
- Hold a KB in each hand, pull your arms toward the ceiling bending your elbow until bent to 90 degrees and even with your ribs

KB gorilla rows

Circuit 1

-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 double kettlebells from a glute bridge position perform chest presses
-Repeat for desired reps

Kettlebell glute bridge chest press

-With the end of a band around each hand and around your back
-Perform push-ups with the added band tension

Banded push-ups

Circuit 2

-Run a towel through the handle of a kettlebell
-Perform curls holdnig on to the ends of the towel
-Repeat for reps desired

Kettlebell towel bicep curls

-With your thumb and pointer finger touching and making a diamond shape with your hands 
-Perform push-ups

Diamond push-ups

Circuit 3

With a running clock complete 1 thruster to start then rest the remained of the minute.
Then add 1 extra thruster each minute on the minute until you can no longer add 1 rep into the minute. 
Every round your rest gets shorter until you can not add a rep

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

Kettlebell thrusters

Death by thruster

W5/D5 (PUSH/PULL/LEGS)

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)

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

Gabriel

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/D5 (PUSH/PULL/LEGS)

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