Serena

This was punishment🥵 I struggled the whole session 😰happy to get it done💪🏾

Charity Magwaza

Ayush

Trey Coody

Man oh man. Workout #1 had to be replaced due to a packed and updated gym. They took away the CrossFit area 😡😡😡😡

Jan Novotny

Michael

Did my best but this was serious .. hard   
But good . Room for improvement. Obi you kicked  my butt today .
Next time ..

DEAN

Killer killer killer🔥🔥🔥🔥🔥🔥🔥

Kwabena

Mezi

Erving

This workout killed me. Hardest Conditioning day by far. Switched Row with Assualt bike 😵

Nicolaus

Banga

I couldn’t do every set! It was hardcore!

Foster

Had sore shoulders of the day before.. so the hangs were suicide

Roy Orlando

Great conditioning. Couldn’t do all the reps. Give me something to work towards

Alfonso

🇫🇷🇫🇷🤢🤢🤮🤮🤢🤢🤮🤮🔥🔥🔥

Florian

Great workout. Just became a dad and trying to learn how to balance family, work, and fitness. Prob gonna take me a while 😅

Jack

This was really tough. I'm starting to learn that I need to control my breathing when I do these exercises. Crossfit it just as much about technique as it as endurance. Great workout Obi!

george drakonakis

Romeo

Jordan King

Cleansober2020

Mathieu

That was hard  5am  i'm still a life 😳😉💪🏼💪🏼💪🏼

Edgar

Matt

Chiara

Had to reduce row to 12cap and burpees to 10

*Warm up
- 500m Row or devil bike as quick as you can
- 5 Walkouts
- 10 Cossack squats
- 10 Gorilla squats
- 10 Lying hyperextensions
- 10 Banded front raises
- 10 Banded rotations
- 10 Banded pull aparts

*Prep work
- 10 x Deadlifts 
- 10 x Hang Power cleans 
- 10 x push press 

*Workout 1: 15 min EMOM
- Min 1	12x deadlifts
- Min 2	9x hang power cleans
- Min 3   6x push press (scale the weights if needed)
Rest 3-5 minutes

*Workout 2: 14-16min EMOM
- Row or Assault Bike 15 cal
- Burpees 12

*Workout 3:10-12 min EMOM
- 30 air squats
- 15 butterfly sit-ups
- 40 sec plank hold

- 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

- 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 )

- 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

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

- Raise your arms and legs 
- Engage your glutes as you raise
- Pause at the top

Lying hyperextensions

-Stand with a band in hands and around your feet bellow you
-Rise your hands to the front activating your delts
-Lower your hands 
-Repeat

Banded front raises

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

Warmup

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

Hang power clean

- Start with the bar in a front racked position
- Dip
- Drive the weight up
- Go up until your reach full extension at the arms

Barbell push press

Prep work

Workout 1

- Start with DB in both hands
- Lower DB to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

DB burpees

Workout 2

-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

-Lay on the ground with bent legs and the soles of your feet together
-Perform sit ups
-Repeat for desired reps

Butterfly  sit-up

-Get in to position o your hands and elbows
-Hold your shoe body tight as you hold position for time

Advance plank

Workout 3

W8/D2  Conditioning

Zeyad

Alice Farrow

Clif Moffitt 

W5/D1 Legs

By advicing us how much weight we should use for every exercise or how much percent in accordance with our strength.

Julian

Benjamin

W5/D2 Push/pull & core work

Great workout. Modified quite a bit to meet the minute time cap during each EMOM. Went down in weight to accommodate at least 10 seconds of rest time during first EMOM. Completed less reps during second EMOM to allow for 20 seconds of rest between exercises during second EMOM. Will definitely come back to this

W5/D3 Conditioning

It was fun and relaxing, away from heavy weights lol💪🏾

Turon Martin Johnson

Kelly Passfield

W5/D4 Active recovery

Tortured!🥵😅🔥💪🏾🍗🍗🍗quads are quading🔥overall it was fun. Happy Friday 💪🏾

W5/D5 Legs

It appeared straightforward, but it turned out to be quite challenging🔥🔥

Elnaz

Another Monday crazy pump 💪🏾⛽. Enjoyed the ladder🔥💪🏾

W5/D6 Push/pull

Ammar

Awesome session🔥,  it was such a cruise! When you're getting better at it 😅💪🏾

W6/D1 Full body workout

Great day , I enjoyed the aerobics 💪🏾🔥

This was great,  my body is in pain💪🏾

Cutting the yard today and still stretching. Salud 💪🏿

W6/D2 Aerobic intervals

Drumm

W6/D3 Full body

W6/D4 Active recovery & mobility

I'm taking a shape class today💪🏾💦 with a cycle spin class 😅 Happy Monday💪🏾💪🏾

I did one of Obi's BRUTAL CONDITIONING WORKOUTS from youtube! Absolutely BRUTAL 💪🏾💦 I enjoyed it

W6/D5 Free day

Super intense, it 2024 still can't pull up😅. Great session 💪🏾

Very intense !💪🏾💦 the pull ups still embarrasses me big time 😅💪🏾

Great workout but I wish there was more exercises focus on legs

Remy

W7/D1 Full body

Great session, so much fun 💪🏾💦👌🏾

Wow more of the same please. Really enjoyable workout. Tough one

Yods

W7/D2  Conditioning

The ultimate full body session,The punisher 😅it took me 2hours straight 🥵💦💪🏾

Megan

Sergey

W7/D3  Full body

Good massage was also needed on this day🧖🏾‍♀️🧘🏾‍♀️Happy weekend 👌🏾

Walked on incline treadmill for 30min before mobility work

W7/D4 Mobility

Explosive push ups, whispered , 'you're not that Explosive'!!😅🤣💪🏾this was a fun session I enjoyed it. Happy Friday 💪🏾👌🏾

Wow! That was super fun! 21 meter row switched to one min.

W7/D5 Explosive strength & conditioning

Conditioning part 1,was so much fun💪🏾great session for a Monday 🌶🔥💦

Great workout, I just finished and I can barely talk

W7/D6 Functional training & conditioning

The gains are gaining 💪🏾Great session!!

W8/D1 Full body

This took me 2hours straight! Tough one after yesterday's punishment💪🏾🔥I'm so hungry 😅

W8/D3  Full body

W8/D4 Mobility

This one is my favorite session🔥💪🏾Great session for a Friday 👌🏾

I had fun , great Monday session 💪🏾💦

W8/D5 Explosive strength & conditioning

1 year later, back at it💪🏾 the 2 conditionings were very spicy🌶 , super lit 🔥I struggled a lot 🏋🏿‍♂️💪🏾

W8/D6 Functional training & conditioning

I'm checking two hours,  I still need to go to finish!😅This was Epic🔥🔥I can't speak, I can't walk I'm starving!!

Replaces the lunges at the end with a superset of ext and curls . Also skipped the finisher

Sean

This was tough,🥵 yeah I struggled. It took me 2hours💪🏾my legs are on 🔥

W9/D1 Legs

W9/D2 Chest and arms

Today was just awesome 👌🏾💪🏾🔥

Great Friday session 🌶🔥💪🏾💦

W9/D3 Chipper conditioning

W9/D4 Mobility

The METCON was very spicy🌶🔥💪🏾Great Friday session 👌🏾

W9/D5 Push & pull

This was toture😰!Great start to the week!🔥💪🏾

Tremendous conditioning, I felt like throwing up

W9/D6 Conditioning

This was epic🔥💦🥵,  my legs are pumped 🍗🍗💪🏾💪🏾

Fatima

W9/D7 Legs (low volume) & conditioning

This was fun and i enjoyed it,  best program💪🏾🙏🏾.

W8/D2 Conditioning

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