1/11 Victory Club Workout
Warm-Up - https://www.youtube.com/watch?v=EFIjq1f-lls&feature=youtu.be
10 minute flow
20 high knee
20 butt kick
25ft. Pike Crawl
10 Air Squat
10 Lateral Lunge (5 each)
Strength - https://www.youtube.com/watch?v=YrTMMpWzxZI&feature=youtu.be
EMOTM (Every Minute On The Minute) x 16
- Ring Row max reps
- Barbell Good morning x 8
- Kipping Hand Stand Push Up
- Rest
WOD (Teams of 2 - If alone do half) -
https://www.youtube.com/watch?v=ftglOLBJDs0&feature=youtu.be
In teams of 2:
Assault Bike 300 cals
In order to rotate each partner must complete 2 rounds of Cindy
5 Pull
10 Push Up
15 Air Squat
DB Only Version
Warm-Up
Same as above
Strength https://www.youtube.com/watch?v=_aB5MIy9FTc&feature=youtu.be
EMOTM (Every Minute On The Minute) x 16
- HR Push Ups Max Reps
- DB Romanian Deadlift x 12
- DB Strict Press x 12
- Rest.
WOD https://www.youtube.com/watch?v=ILT1Fn7xf-Y&feature=youtu.be
In Teams of 2 (If alone, do half)
Complete 3200M Run
200M Relay style
While one partner is running the other is completing
2 Rounds of:
5 Spartan Burpees
10 Push Ups
15 Air Squats
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