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