Victory Club Workout 1/4
Warm-Up: https://www.youtube.com/watch?v=uy8Poe6L2qs&feature=youtu.be
10 minute flow
Inchworm x 5
Spiderman x 10
Scorpion x 10
Floor hip thrust x 10
Mountain Climber x 20
Strength:
EMOTM (Every Minute On The Minute) x 10
https://www.youtube.com/watch?v=jR80CVRbElg&feature=youtu.be
3 tough deadlifts
Start at 70% and build as you see fit! Establish a heavy 3 for the day.
EMOTM (Every Minute On The Minute) x 16
https://www.youtube.com/watch?v=76ecxKfjetg&feature=youtu.be
Min 1: Max strict Chin Up
Min 2: Back Rack Lunge x 8
Min 3: Max Ring Dip
Min 4: Rest
Repeat for 4 rounds
WOD:
https://www.youtube.com/watch?v=HREHLYbKfBw&feature=youtu.be
In teams of 2 (If you don't have two people, do half the reps):
Snatch (anyhow) x 30 (135/95lb.)
Wall Ball Push Press x 30 (20/14lb. To 10 ft. target)
Row 30 cals
Lunge Jump x 30
3 rounds for time
DB ONLY VERSION
WARM-UP:
Same as above
STRENGTH:
EMOTM (Every Minute On The Minute) x 10
3 DB load jump
DB’s at your side, load down into a jumping position and jump as high as possible
build as you go, better to be too fast/light vs too heavy
*If one DB, hold in front with 2 hands*
EMOTM (Every Minute On The Minute) x 16
Min 1: Max HR Push up
Min 2:DB walking Lunge x12
Min 3: Max dips (use chair, box, bench, whatever)
Min 4: Rest
Repeat for four rounds
WOD:
In teams of 2 (Half the reps if 1 person):
Alternating DB snatch x 50
(50/35)
Single Arm DB push press x 50
Man maker x 30
Lunge Jump x 30
3 rounds for time
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