1/23 Victory Club Workout

Warm-Up - https://www.youtube.com/watch?v=iaVXMV835z8&feature=youtu.be

10 minute flow

15 Seal Jack

10 Star Jump

8 Lunge Jump

6 Burpee

4 Deck Squat

Strength 

Part 1: https://www.youtube.com/watch?v=b2PnZGsV89Q&feature=youtu.be

Every 2:00  x 8

20 double Unders + 12 T2B

2 Power Snatch (Can be singles)

Start around 70% 1rm Snatch

Part 2: https://www.youtube.com/watch?v=TpcTw0KvudQ&feature=youtu.be

E:2:00 x 8

Bench Press x 4

AHAP

(start heavy and stay heavy)

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

8 minute AMRAP (As Many Reps As Possible) 

10 Ring Row

10 GHD Hip Extension

DB ONLY VERSION

Warm-Up:

Same as primary

Strength: 

Part 1: https://www.youtube.com/watch?v=vltYREiPDAw&feature=youtu.be

https://www.youtube.com/watch?v=PWu0HCx2ChU&feature=youtu.be

Every 2:00 x 8

20 Lateral jumps over the DB

12 V-Ups

4 Single Arm DB Power clean (4 each arm)

Part 2: https://www.youtube.com/watch?v=sZWFL3suybw&feature=youtu.be

E: 2:00 x 8

Bench Press x 4

AHAP

(start heavy and stay heavy)

WOD: https://www.youtube.com/watch?v=49qVaHLKXyE&feature=youtu.be

12 minute AMRAP

10 Single ARM DB Rows (Each arm)

15 supermans

 


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