1/18 Victory Club Workout

Warm-Up - https://www.youtube.com/watch?v=rbnQ0t5dEaE&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=xGza9fPpQUU&feature=youtu.be

EMOTM x 8 Deadlift 

First 4 minutes are for 3 reps

Next 4 minutes are 2 reps

Start at 75% and build as you see fit! Establish a heavy 2 for the day.

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

In teams of 2: (If 1 person do 2 rounds of Cindy and then complete 15-20 calories on the bike until 150 cals)

Assault Bike 300 cals

In order to rotate each partner must complete 2 rounds of Cindy

5 Pull 

10 Push Up

15 Air Squat

Strength Finisher - https://www.youtube.com/watch?v=vHH0NfuWrvE&feature=youtu.be

EMOTM x 16

1. Ring Row max reps
2. Barbell Good morning x 8
3. Kipping Hand Stand Push Up
4. Rest

DB ONLY VERSION: 

Warm-Up:

Same as primary

Strength: https://www.youtube.com/watch?v=x0DXSr0gIDg&feature=youtu.be

EMOTM x 8 

Mins 1-4: 3 DB Load Jumps

Mins 5-8: 2 DB Load Jumps

DBs at your side load down into a jumping position and jump as high as possible

Establish a heavy 2 for the day.

WOD:

In Teams of 2 (If Team of 1 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

Strength Finisher: https://www.youtube.com/watch?v=ul4-K2ATxdo&feature=youtu.be

EMOTM x 16

1. HR Push Ups Max Reps
2. DB Romanian Deadlift x 12
3. DB Strict Press x 12
4. Rest.