1/30 Victory Club Workout

Warm-Up - https://www.youtube.com/watch?v=3VoM1XQZskY&feature=youtu.be

8 minute flow

5 Push + Twist

10 Kipping Swing

10 Med Ball Strict Press

5 Strict Pull Up

Strength - 

1. https://www.youtube.com/watch?v=7RIHQwf9GZo&feature=youtu.be

Every 2:00  x 10

45 Double Unders +  3x Power Clean + Jerks

Start around 60% and build through the 5 sets.

2. https://www.youtube.com/watch?v=S2HYupdorJQ&feature=youtu.be

Every 2:00 x 10

Bench Press x 3

AHAP (start moderate and build to a heavy)

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

8 minute AMRAP

10 Ring Face pulls

10 GHD Back Extensions

DB ONLY VERSION

Warm-Up - https://www.youtube.com/watch?v=cKzG1fuh6Z8&feature=youtu.be

8 minute flow

5 inch worms

10 supermans

10 strict DB press

5 push ups

Strength - 

1. https://www.youtube.com/watch?v=2Uezu2asX2A&feature=youtu.be

Every 2:00 x 10

35 lateral Jumps over DB + 5 DB Power Clean  + Jerks

Build through the 5 sets

2. https://www.youtube.com/watch?v=GduGfH_-MQo&feature=youtu.be

E:2:00 x 10

DB Bench Press x 3

AHAP (start moderate and build to a heavy)

WOD - https://www.youtube.com/watch?v=B14-IuNaT98&feature=youtu.be

8 Minute AMRAP

10 DB Rows (each arm)

10 DB Deadlift (light - moderate)