Name: Playbook - Obi Vincent - W6/D2 - Barbell complex
Uploaded: 2024-01-10T15:10:41.091Z
Duration: 45 min
Description: W6/D2 - Barbell complex

Clif Moffitt 

Luke

Conditioning 101 
Seriously awesome .. 
Cheers

DEAN

Gregory

Oh men first part was from another 🌎 🏋🏽‍♀️🏋🏽‍♀️Great as always Obi 🔥🔥🔥

george drakonakis

Alfonso

Mathieu

Tough one… Looks easier… 🤦🏽‍♂️

Basti

Chris

Florian

Warmup
-Walk outs x 3
-Banded pull aparts x 10
-Gorilla squats x 10
-Squat + external rotations x 10
-Barbell cossack squats x 12
-Barbell only power clean x 12
-Barbell only kang squats

Part 1 - barbell complex ever 90s (8 rounds)
A - Deadlifts x 5
B - Hang squat cleans x 5
C - Push press x 5
D - Burpees over bar x 5
(Recommended weights, M: 50kg | W: 30kg)

NOTE:  Complete A - C within 90secs.. Ideally you should have about 20-30s rest between rounds. 		
			
REST 3 MINS 					

Part 2 - 10min AMRAP
- 40 Double unders or 50 singles
- Push ups x 12
- Alternating DB clean and press
(Recommended weights, M: 2 x 22kg | W: 2 x 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

-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

- 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

- Push your hips back as you come down
- Keep your chest up
- Keep the opposite leg extended

Barbell cossack squats

- Pull the bar straight up
- Catch on the front of your shoulders
- Focus on form
- Keep your chest up

Barbell only cleans

- Hinge at hips coming forward 
- Keep a neutral spine 
- Bend at the knees pushing your hips back coming down for a squat

Barbell kang 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

Barbell Hang Squat Cleans

-Dip at the knees
- Push the bar straight up overhead keeping elbows out in front of you
- press up till full extension at the top

Push press

- Perform a burpee facing the bar 
- Bring your body all the way down to the floor
- Jump over the bar and repeat

Burpees over the bar

Workout 1: Barbell complex

-Jump rope where the rope passed under your feet twice with each jump

Double unders

Push Ups

- Clean the DB up to your shoulders
- Press dumbells up overhead
- Switch hands and repeat with opposite hand

DB clean and press (single arm)

Workout 2: 10min AMRAP

W6/D2 - Barbell complex

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

Charity Magwaza

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 💪

W6/D2 - Barbell complex

Community

More workouts from Obi Vincent