1/17 Victory Club Workout

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

12 minute flow

Walking Lunge x 25ft. 

Inch worm x 25ft.

Bear Crawl Forward x 25ft.

Bear Crawl Backward x 25ft.

Lateral Bear Crawl x 25ft.

Lateral Bear Crawl x 25 ft. 

Broad Jump x 25ft.

Strength: - https://studio.youtube.com/video/GMFJ-e0fLH0/edit

Every 2:00 x 5 sets

Push Press

Execute 5 Push Press @70% of last weeks 1 rep. 

*or a previously established 1rm. 

If you’ve never maxed out your Push Press then simply select a weight and build as you go, but always get 70%.

WOD: - https://www.youtube.com/watch?v=9TrsyewSHOQ&feature=youtu.be

Fight Gone Badder

1:00 Wall Ball (20/14lb.)

1:00 SDHP

1:00 Box Jump (20’)

1:00 Push Press

1:00 Row (Cal)

1:00 REST

5 rounds for max reps!

75lb./ 55lb.

DB Only Version

Warm-Up:

Strength: https://www.youtube.com/watch?v=IULDyUzN13E&feature=youtu.be

Every 2:00 x 5 sets

DB Push Press

Execute 5 push press @70%

Of last weeks 1 rep

*or a previously established 1rm.

WOD: https://www.youtube.com/watch?v=iMYO5K0vs0w&feature=youtu.be

Fight Gone Badder (DB Version)

1:00 Alternating DB Snatch (50/35)

1:00 Dbl DB SDHP (35/25)

1:00 Spartan Burpee

1:00 Single Arm Push Press (50/35)

1:00 25ft Shuttle run (25 ft = 1 rep) 

1;00 REST

5 rounds for max reps