1/14 Victory Club Workout

Warm-Up - https://www.youtube.com/watch?v=heGXxhnczng&feature=youtu.be

10 minute flow

10 Kipping Swings

5 Double Supinated Kip Swing

5 Inch worm

10 Walking Lunge

10 Scorpion 

10 Narrow based Air Squat

Strength - https://www.youtube.com/watch?v=MyGQ0NqyM3A&feature=youtu.be

Every 2:00 x 6

3 Back Squats AHAP

(75%+ building if you feel good)

WOD - https://www.youtube.com/watch?v=nf7jPjvCK2I&feature=youtu.be

15:00 AMRAP

6 Strict C2B Chin Up

9/6 Cal Row

12 Alternating DB Hang Power Snatch (50/35lb.)

Finisher - https://www.youtube.com/watch?v=N8O3PzE3GZk&feature=youtu.be

Tabata Russian twist

:20 work/ :10 rest x 8

20/14lb. Medball

Rest 2:00

Tabata Barbell Bicep Curl

:20 work/ :10 rest x 8

45/35lb.

DB Only Version:

Warm-Up: https://www.youtube.com/watch?v=9rBtMclVEIE&feature=youtu.be

10 Minute Flow

10 Supermans

5 Inch Worm

10 walking Lunge

10 Scorpion

10 Narrow based Air squat

Strength:

6 x 3 Double DB Front Rack Squats. Tempo.

4” Down

2” Pause

4” Up

Rest 2:00

AHAP (As Heavy As Possible) 

WOD: https://www.youtube.com/watch?v=6AMD6IASdO0&feature=youtu.be

15:00 AMRAP (As Many Rounds As Possible)

6 Devil Press (50/35)

9 Dbl DB Sumo Deadlift High Pull

12 V-Ups

Finisher: https://www.youtube.com/watch?v=_Spi112MaKA&feature=youtu.be

Tabata DB bicep curl

:20 work / :10 rest x 8