1/7/20 Victory Club workout
Warm Up
(https://www.youtube.com/
10 minute flow
Bike 10/7 cals
Air Squat x 10
Bent Row x 10
Strict Press x 10
Lateral shuffle x 10yrd. X 6
Strength
( https://www.youtube.com/
E:2:00 x 6
5 Back Squats AHAP
(70%+ building if you feel good)
Conditioning
18:00 AMRAP
Wall Ball x 24 (20/14lb.)
Pull Up x 12
Double Under x 36
Rest 1:00
Finisher
GHD Sit up x 15
KB Swing x 15 (53/35lb.)
8 minute AMRAP
DB Only Version
Warm Up10 minute flow
200M easy jog
Air squats x 10
Bent row x 10
Strict press x 10
Lateral shuffle x 10yrd. X 6
*If one DB, 10 reps each arm on bent row and strict press*
DB Strength
6 x 5 Double DB Front Rack Squats. Tempo.
4” down
2” pause
4” up
Rest 2:00
AHAP (As heavy as possible)
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Not an RX athlete, modified the conditioning to 14lb wall balls and 54 single unders. Completed 5 rds. Then did 5 rds plus 10 reps of situps and 35lb kb swings.
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