1/20 Victory Club Workout
Warm-Up - https://www.youtube.com/watch?v=ZFoLUjDabrY&feature=youtu.be
10 minute
AMRAP “Flow”
Pause Squat (3’’ in bottom) x 5
Lateral Jump x 10 (over bar)
Squat Jump x 5
Push up x 10
Deck Squat x 5
Strength - https://www.youtube.com/watch?v=c3JGvyqG9fs&feature=youtu.be
EMOTM (Every Minute On The Minute) - 12min
Odd: Run 200m
Even: Split Clean x 4 Touch and Go reps (start at 70% 1rm)
WOD: - https://www.youtube.com/watch?v=WHWt78TSKXM&feature=youtu.be
Deadlift x 6 (275/195lb.)
Strict HSPU x 6
3 minute AMRAP (As Many Rounds As Possible)
Rest 3:00
3 minute AMRAP (As Many Rounds As Possible)
**Start where you finished the previous 3 minute AMRAP.**
Finisher: - https://www.youtube.com/watch?v=nwSJK13J6nI&feature=youtu.be
GHD Sit Up x 15
HR Push Up x 15
10 minute AMRAP
DB Only Version:
Warm-Up:
Same as primary
Strength:
EMOTM (Every Minute On The Minute) x 12min
Odd: Run 200m
Even: 8 TnG DB Split Cleans (50/35)
EMOTM x 12
Odd: Run 200m
Even: 8 TnG DB Split Cleans (50/35)
WOD: https://www.youtube.com/watch?v=UjxCph9n66k&feature=youtu.be
Double DB Deadlifts x 12 (50/35)
Push Ups x 6 (Hands on DBs)
3 Minute AMRAP
Rest 3:00
X3
**Start where you finished the previous 3 minute AMRAP**
Finisher: https://www.youtube.com/watch?v=_0yaDXHLdbg&feature=youtu.be
Abmat Sit up x 20
Plank 1:00
x4 Rounds
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