Name: Playbook - Obi Vincent - W6/D5
Uploaded: 2024-01-10T15:10:41.105Z
Duration: 45 min
Description: W6/D5

Ozzy King 👑

Luke

Great session, I did decline DB push ups instead💪🏾🔥💦🏋🏿‍♂️

Charity Magwaza

Great great great 👍🏻 great 👍🏻 and great 👍🏻 workout 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

george drakonakis

Alfonso

Mathieu

Basti

Thanks for the last 6 weeks. I’ve got a week holiday starting Monday so looking forward to starting one of your other programs when I get back. Cheers

Chris

Florian

Warmup
-Row or assault bike 20s work 10s rest x 5
-Walk outs x 3
-Plank toe touches x 10
-Gorilla squats x 10
-DB Goblet cossack squats x 12
-Barbell only good mornings x 10

Workout 1 - prep work
-Deadlift x 10
-Decline pike push ups x 3-5
-Deadlift x 10
-Decline pike push ups x 3-5

Workout 1 (21-15-9-6)
-Deadlift x 21
-Decline pike push ups x 21
-Deadlift x 15
-Decline pike push ups x 15
-Deadlift x 9
-Decline pike push ups x 9
-Deadlift x 6
-Decline pike push ups x 6
3 min rest

Workout 2 (for time)
-Hang squat cleans x 15
-Hand release push ups x 15
-Hang squat cleans x 12
-Hand release push ups x 12
-Hang squat cleans x 9
-Hand release push ups x 9
-Hang squat cleans x 6
-Hand release push ups x 6

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

- 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

-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 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, keeping the DB at chest level

DB cossack squat

- Start with the barbell across the upper back
- Keeping a slight bend in the knee press your hips back and lower your chest towards the ground
- Bring your chest back up and press your hips forward to complete the move

Barbell good morning

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

- Start in a push up position with your hands on the floor and your feet on the bench
- Bend your elbows to lower your body down until your head just touches the floor
- Straighten elbows to press back up to starting

Decline pike push ups

Workout 1: Prep work

Workout 1: 21-15-9-6

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and back to starting

Hand release push ups

Workout 2: For time

W6/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

Lloyd Banks

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/D5

Community

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