Name: Playbook - Obi Vincent - W5/D5
Uploaded: 2024-01-10T15:10:41.057Z
Duration: 45 min
Description: W5/D5

Ozzy King 👑

Luke

Charity Magwaza

Alfonso

vincent

Chris

Lloyd Banks

Warmup
-Walk outs x 3
-Squat + external rotations x 10
-Plank toe touches x 10
-Cossack squats x 12
-Air squats x 20
-High knees x 20

Workout 1 - complete for time
-400M Run
-Air squats x 50
-Down ups x 20
-400M Run
-Air squats x 30
-Down ups x 15
-400M Run
-Air squats x 20
-Down ups x 10
-400M Run

Workout 2 - core workout
-Hanging knee toe tucks or toes to bar x 40s work 20s rest
-Plate overhead sit ups x 40s work 20s rest
-Alternating superman plank x 40s work 20s rest
-Hollow hold x 40s work 20s rest

- 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

- 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

-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

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack ( each side )

-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

-Staying in a stationary position run in place with high knees for time or reps

High knees

Warm up

-Run at a good pace for you 
-Increase speed and intensity as you progress

Running

-Get down to the ground and get back up
-Like a burpee without the jump at the end

Down ups

Workout 1: Complete for time

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

- Begin in a push up position
- Lift right arm and left leg
- Lower back down and repeat on the opposite side

Superman plank (core)

-Lay on your back in a hollow rock position and hold that position for desired time

Hollow hold

Workout 2: Core workout

W5/D5

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/D5

Community

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