Name: Playbook - Obi Vincent - W6/D3
Uploaded: 2024-01-10T15:10:41.096Z
Duration: 45 min
Description: W6/D3

1st workout : 6 sets, 2nd: 4.5 and 3rd 10
I feel pretty good about this 😤

Ozzy King 👑

Luke

Mistakenly left the DB alternating front rack lunges 🤦🏾‍♀️. It was an awesome session over all💪🏾🔥

Charity Magwaza

Not long but pretty effective. Got a good sweat

Sione

vincent

Alfonso

Basti

Chris

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

Part 1 - 5min AMRAP
-Row or assault bike or ski erg (M:10cal | W:8cal)
-Air squats x 10
3 min rest 

Part 2 - 5min AMRAP
-30 Double unders or 40 singles
-Down ups x 8
3 min rest

Part 3 - 5min AMRAP
-DB Deadlifts x 2
-DB Power cleans x 3
-DB Alternating front rack lunges x 4
(Recommended weights, M: 2 x 2kg | 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

- 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 
-Stand up out of squat to full hip extension
-Repeat

Air 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

Row (20s on:10off x 5)

Warm up

Assault bike

-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

Workout 1: 5 min AMRAP

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

Double unders

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

Down ups

Workout 2: 5 min AMRAP

- Begin with DB in each hand and feet hip width
- Lower DB to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- 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

- Start with both DB at your shoulder
- Step forward with one foot and lower down until both knees are at 90 degrees
- Return foot to starting and repeat on the opposite side

DB front rack alternating lunges

Workout 3: 5 min AMRAP

W6/D3

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 💪

W6/D3

Community

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