1/25 Victory Club Workout

 

Warm-Up - https://www.youtube.com/watch?v=4B04NB6H-Rc&feature=youtu.be

15 minute flow

20 Walking Lunge

10 Scap Push Up

20 Stationary High Knee’s

10 Scap Pull Up

10 Turkish Get up (5 Each arm)

Strength - https://www.youtube.com/watch?v=S8x3gIU1ttc&feature=youtu.be

EMOTM (Every Minute On The Minute) x 8 Deadlift

First 4 minutes are for 2 reps

Next 4 minutes are 1 reps

Start at 80% and build as you see fit! Establish a heavy single  for the day.

WOD - https://www.youtube.com/watch?v=6CtMWd7SCKU&feature=youtu.be

In teams of 2: (If 1, take a break in time for how long it took you to complete. Only do 10 rounds)

You go, I go style.

8 Bar facing Burpee

8 Ground to over head

20 rounds for time.

95/65lb.

DB Only Version

Warm-Up

Same as primary

Strength - https://www.youtube.com/watch?v=ih76-GxYlZg&feature=youtu.be

EMOTM (Every Minute On The Minute) x 8 DB Load Jumps

Min 1-4 2 DB Load Jumps

Min 5-8 1 DB Load Jump

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

Establish Heavy 1 for the day.

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

In Teams of 2: (If 1, take a break in time for how long it took you to complete. Only do 10 rounds)

You go, I go style.

8 DB Facing Burpee

10 Single Arm Ground to overhead

20 Rounds for Time

(50/35)


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