1/16 Victory Club Workout

Warm-Up - https://www.youtube.com/watch?v=M2Om1tpUIJ8&feature=youtu.be

10 minute flow

5 banded or PVC Passthrough

10 Scap Push Up

10 Scape Pull Up

10 Hollow Rock

5 Air Squat

5 Over head squat

5 Over head Squat jump

Strength - https://www.youtube.com/watch?v=O5r8WuXOgEE&feature=youtu.be

EMOTM (Every Minute On The Minute) x 12

20 double Unders +

1 Power Clean and Power Jerk

Start around 70% 1rm Power clean and build as you can! 

Every 2:00 x 8

Bench Press x 6

AHAP (start heavy and stay heavy)

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

8 minute AMRAP (As Many Rounds As Possible) 

4 Strict Chin Up

8 Push Up

DB ONLY VERSION 

Warm-Up - https://www.youtube.com/watch?v=esXa8rvgl9s&feature=youtu.be

10 Minute Flow

10 Scorpion stretch

10 Scap push ups

10 hollow rocks

5 Air squats

5 light DB Over head squats

Each arm

Strength - https://www.youtube.com/watch?v=WLZ65cwO1YM&feature=youtu.be

EMOTM (Every Minute On The Minute) x 12

20 lateral jumps over DB +

2 DB Power Clean and Jerks (each arm. 4 total. Build in weight  as you see fit)

Every 2:00 x 8

DB Bench Press x 6

AHAP (Start Heavy and stay heavy)

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

8 Minute AMRAP

8 Slow bicep curls

8 push ups