2/1 Victory Club Workout
Warm-Up -
https://www.youtube.com/watch?v=s_np82kQpo4&feature=youtu.be
15 minute flow
6 Turkish Get up
6 Ring Row
12 Lateral Box step up and over
18 single unders each leg (jump rope)
Strength -
https://www.youtube.com/watch?v=HbxtPFZNYXg&feature=youtu.be
EMOTM x 12
First 4 minutes are for 3 reps
Next 4 minutes are 2 reps
Last 4 minutes are 1 rep!
Start at 70% and build as you see fit! Establish a heavy single for the day.
WOD -
https://www.youtube.com/watch?v=5ErSQ1_knqM&feature=youtu.be
In teams of 2: Complete work however you see fit! (If 1 person, do half)
200 Wall ball
150 Toe to Bar
100 HSPU
For time.
DB ONLY Version
Warm-Up -
https://www.youtube.com/watch?v=oMn2pnQQHeI&feature=youtu.be
15 Minute Flow
6 DB Turkish Get ups
8 Dble DB Rows
14 walking Lunges
20 hops over DB
Strength -
https://www.youtube.com/watch?v=b3RAKQbOZts&feature=youtu.be
EMOTM x 12 DB Load Jumps
Min 1-4 3 DB Load Jumps
Min 5-8 2 DB Load Jump
Min 9-12 1 DB load jumps
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=okn4u8zEwSQ&feature=youtu.be
In Teams of 2: Complete work however you see fit! (If 1 person, do half)
200 Single Arm DB Thruster (50/35)
150 Ab Mat sit up
100 DB Push Press
For Time.
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