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
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