1/21 Victory Club Workout

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

10 minute flow

10 Kipping Swings

5 Double Supinated Kip Swing

5 Inch worm

10 Walking Lunge

10 Scorpion 

10 Narrow based Air Squat

Strength - https://www.youtube.com/watch?v=Je7pSBcQ_5A&feature=youtu.be

Every 2:00 x 6

3 Back Squats AHAP

(75%+ building if you feel good)

WOD - https://www.youtube.com/watch?v=gG_KdvIuq9g&feature=youtu.be

15:00 AMRAP (As Many Rounds As Possible) 

6 Strict C2B Chin Up

9/6 Cal Row

12 Alternating DB Hang Power Snatch (50/35lb.)

Finisher - https://www.youtube.com/watch?v=xQCcJBje-L0&feature=youtu.be

Tabata Russian twist

:20 work/ :10 rest x 8

20/14lb. Medball

Rest 2:00

Tabata Barbell Bicep Curl

:20 work/ :10 rest x 8

45/35lb.

DB Only Version:

Warm-Up - https://www.youtube.com/watch?v=NfnQdDq-Bq8&feature=youtu.be

10 Minute Flow

10 Supermans

5 Inch Worm

10 walking Lunge

10 Scorpion

10 Narrow based Air squat

Strength - https://www.youtube.com/watch?v=dh33wRvYQ1M&feature=youtu.be

6 x 3 Double DB Front Rack Squats. Tempo.

4” Down

2” Pause

4” Up

Rest 2:00

AHAP (As Heavy As Possible)

WOD - https://www.youtube.com/watch?v=oHcpd6Hk_Xg&feature=youtu.be

15:00 AMRAP

6 Devil Press (50/35)

9 Dbl DB Sumo Deadlift High Pull

12 V-Ups
Finisher - https://studio.youtube.com/video/W6u4hIZTfbg/edit

Tabata DB bicep curl

:20 work / :10 rest x 8