1/7/20 Victory Club workout

Warm Up

 (https://www.youtube.com/watch?v=6slNlJyccWc&feature=youtu.be)

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/watch?v=MyGQ0NqyM3A&feature=youtu.be)

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 Up

10 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)




1 comment


  • David Meade

    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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