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