Name: Playbook - Obi Vincent - W6/D3 E5MOM
Uploaded: 2024-01-10T15:10:41.131Z
Duration: 40 min
Description: W6/D3 E5MOM

Warm Up:
- Walkouts
- Band Pull Aparts
- Gorilla Squats
- Cossack Squats
- Squat + External Rotations

Prep Work:
A. Deadlift
B. Hang Power Clean 
C. Push Press

E5MOM: (BENCHMARK WOD)
A. Deadlift
B. Burpees Over Bar
C. Hang Power Cleans
D. Burpees Over Bar
E. Push Press
F. Burpees Over Bar

- Walkouts x3
- Band Pull Aparts x10
- Gorilla Squats x10 
- Cossack Squats x12 each side
- Squat + External Rotations x12 each side

- 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 tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band 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

- 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

Bodyweight Cossack Squats (ea)

- 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 (ea)

Warm Up

A. Deadlift x12
B. Hang Power Clean x9
C. Push Press x6

(M:40kg/W:15kg)

(M:40kg/W:15kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Deadlift

(M:40kg/W:15kg)

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang Power Clean

(M:40kg/W:15kg)

- 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

Barbell Push Press

Prep Work

At the Top of every 5 minutes you will complete all movements A-F: (4 rounds)

A. Deadlift x12
B. Burpees Over Bar x10
C. Hang Power Cleans x9
D. Burpees Over Bar x10
E. Push Press x6
F. Burpees Over Bar x10

The remainder of the time, after completing A-F, until the top of the next 5 min is your REST

(M:50-60kg/W:25-35kg)

NOTE: Try to be consistent with your timing in each round

Substitute with DB’s if you need to

Compare your time from W1/D3

(M:50-60kg/W:25-35kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

- Perform a burpee with a barbell on the ground next to you 
- Jump laterally over the bar 
- Repeating back and forth for time or reps

Burpees Over Bar (Lateral)

(M:50-60kg/W:25-35kg)

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

(M:50-60kg/W:25-35kg)

- 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

E5MOM (BENCHMARK WOD)

W6/D3 E5MOM

Great I appreciate all the hard work you put I to you videos ..
Away we go 8 weeks transformation

DEAN

Stephen

Sione

Introduction

Clif Moffitt 

3 sets done. First session back after no HIIT in 3 yrs

Ruby

Jasmine

W1/D1 AMRAP

W1/D2 CUPLETS

Neil Reeves

W1/D3 E5MOM

Not as bad as I thought it would be. No weight on bar

Ryan

W1/D4 DEATH BY EMOM

15mins wasn't too uncomfortable I would do 200 single skips next time and change weight to 8kg

Kinda was easy, obi your turning me into a savage

W1/D5 CHIPPER

Ozzy King 👑

Ashton

W1/D6 MAXED OUT

5min squat 30sec X 4 was all I could manage

Awesome. Never thought I was able to hold a squat for 5 minutes. 😅🏋🏾‍♂️

Maurice Cooper

W1/D7 REST/MOBILITY

Rhys

Wow .. crazy burn and on fire .
Again another Body  inferno. 
Cheers

Jose Soares

W2/D1 BARBELL COMPLEX

Rynard

W2/D2 METCONS

😮‍💨 will have to finished the round another day. I’m gassed

Herman

Gerrit

W2/D3 SPRINTERVALS

Dominick

W2/D4 BODYWEIGHT CONDITIONING + CORE

Sean

4x500m row
Couldn't do 8!
1:56:4 average
30s/m

W2/D5 BARBELL COMPLEX + AEROBIC CAPACITY

W2/D6 PICK ONE - TIME TRIAL

King

W2/D7 REST/MOBILITY

Mezi

W3/D1 EMOM

W3/D2 CHIPPER

1.58.3 average row
19.53 time
19cal bike
0.59 km

Alfonso

W3/D3 AEROBIC WORK

21mib e3mom hard
Completed 5 rounds in 10mins

Great week finisher 
Dau of rest well deserved 
OBI GET BETTER 
MY FRIEND
CHEERS

W6/D3 E5MOM

More workouts from Obi Vincent