1/9 Victory Club Workout

Warm-Up: https://www.youtube.com/watch?v=XN4PhPkBsaU&feature=youtu.be

7 minute flow

3 burpee

6 backwards lunge 

6 scap push up

6 scap pull up

9 leg swings right

9 leg swings left 

Strength: 

https://www.youtube.com/watch?v=GUTK3I9fsGY&feature=youtu.be

Every 2 min x 10

10 Bar facing Burpee

4 Squat Snatch

**Treat these as singles not touch and go reps**

Start @60% 1rm Snatch and build as you see fit.

Every:2:00 x 8

Bench Press x 8

AHAP (start heavy and stay heavy)

WOD: 

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

6 minute amrap

8 Ring Row

8 Jack Knife

DB Only Version:

 

Warm-Up

 

Same as above

Strength - 

https://www.youtube.com/watch?v=uCIQ2TaQGEo&feature=youtu.be

Every 2:00 x 10

DB Facing burpee x 10

DB Overhead Squats x 12

(6 Right, 6 Left) Start 50/35 and build as you see fit.

Every 2:00 x 8

DB Bench Press x 8 AHAP

(Start heavy and stay heavy)

*If one DB, 8 right then 8 left*

WOD

6 Minute AMRAP

8 DB rows (each arm)

8 Jack Knife