ESDBSNATCH-1024×682
ESDBSNATCH-1024×682
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ESPU1-e1373672936646-1024×997
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DMSDBSNATCHC-1024×682
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Slide 5
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Jack
Jack

Dinami Workout of the Day: Saturday January 21, 2017

Tabata Burpee

The Tabata interval is 30 secs of work followed
by 30 secs of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.

4 rounds for time of:
Run, 400 m
21 Kettlebell Swing (American)s, 24/16 kg
12 Box Jumps, 24/20 in
L Sit Hold, accumulate 2-3min

 

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Dinami Workout of the Day: Friday January 20, 2017

STRENGTH:

Farmer Carry 120-120-120-120-120

Use the heaviest weight you can for each set.
*Rest 3 mins between sets.

CONDITIONING:

Every 2 min for 24 min alternate:
Row, 250 m
then 2 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats

*Pick up AMRAP where previously left off.

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Dinami Workout of the Day: Thursday January 19, 2017

SKILL:

Halting Clean Deadlift 3-3-3 (Singles)

Use the heaviest weight you can for each set.
Rest as needed between sets.

STRENGTH:

Halting Clean Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

CONDITIONING:

Toes-to-bars 4x Max Rep

*Rest 1 min between efforts.

7 rounds for time of:
21 Lateral Barrier Jumps
14 Russian Kettlebell Swings, 32/24 kg
7 Medicine Ball Clean + Wall Balls, 30/20 lbs

*21 Lateral Barrier Jumps or 30 DU.

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Dinami Workout of the Day: Wednesday January 18, 2017

STRENGTH:

Bench Press 10-10-8-8-6-6-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

CONDITIONING:

Each for time:
Shuttle Run: 6x 100 m

*Rest 45 secs between efforts.

Complete as many rounds as possible in 12 mins of:
15 Handstand Push-ups
20 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs
30 Single Leg Squats

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Dinami Workout of the Day: Tuesday January 17, 2017

STRENGTH:

Deadlift 5-5-4-4-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

CONDITIONING:

15-12-9 reps, for time of:
Chest-to-bar Pull-up
Box Jump, 30/24 in

Each for time:
Row: 3x 500 m

*1:1 work:Rest

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