Name: Playbook - Obi Vincent - W5/D6
Uploaded: 2024-01-10T15:10:41.061Z
Duration: 45 min
Description: W5/D6

Luke

Charity Magwaza

Christmas Eve workout. Now cookie and eggnog time!

Chuck Roseman

Ok 👍🏻 good workout 🏋🏽‍♀️ but I’ve done more difficult

george drakonakis

i chose this workout because i’m traveling and it looked easier. boy was i wrong

Alfonso

Mathieu

Basti

Florian

Warmup
-Walk outs x 3
-Banded pull aparts x 10
-Gorilla squats x 10
-Cossack squats x 12
-Squat + external roations x 20
-Row or assault bike 20s work 10s rest x 5

Part 1 - (5 rounds for time)
-Assault bike or row (M:15cal | W: 12cal)
-Alternating DB burpee + clean and press x 10
(Recommended Weights, M: 20kg | W:8-10kg)

Rest 3-5mins

Part 2 - (5 rounds for time)
-DB Power cleans x 10
-DB front rack walking lunges x 10
(Recommended Weights, M: 2 x 20kg | W:2 x 8kg)

- 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

-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

BODYWEIGHT COSSACK SQUAT

- 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

Row (20s on: 10s off x 5)

Warm up

Assault bike

- Begin with DB in one hand
- Place hands on the ground and jump back into push up position 
- Jump feet up to your hands, grab DB and swing between legs to clean up to your shoulder
- Press DB overhead

DB burpee into clean and press

Workout 1: 5 rounds for time

- Start with feet hip width apart and dumbbells at shoulders
- Lower DB down by pressing hips back and keeping a slight bend in the knees
- Clean DB back up to starting position

DB power cleans

- Begin with DB at shoulders
- Step forward a few inches and lower down until 90 degrees
- Press through the front heel and stand up
- Repeat with the other leg

DB front rack walking lunges

Workout 2: 5 rounds for time

W5/D6

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

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/D6

Community

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