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

DINAMI Workout of the Day: Friday April 28, 2017

SKILL:

Snatch Segment Deadlift 3-3-3

Use the heaviest weight you can for each set.

*Rest as needed between sets.

STRENGTH:

Power Snatch 1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

*Rest 1:30 between sets.

Handstand Push-ups 4x Max Rep

*Rest 1 min between sets.

CONDITIONING:

3 rounds for time of:

Row, 500 m

Front Rack Lunge, 16/12 kg, 15 yd

25 Wall Balls, 16/12 lbs

35 Jumping Pull-ups

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DINAMI Workout of the Day: Thursday April 27, 2017

STRENGTH:

Bent Over Barbell Row 10-10-10-10-10

Use the heaviest weight you can for each set.

*Rest 2 mins between sets.

Strict Pull-ups 5x Max Rep

*Rest 2 mins between sets.

CONDITIONING:

Each for time: Shuttle Run: 2x 400 m

*Rest 3 mins between efforts.

Complete as many rounds as possible in 16 mins of:

14 Box Jumps

12 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs

10 Toes-to-bars

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DINAMI Workout of the Day: Wednesday April 26, 2017

STRENGTH:

Floor Press 4-4-3-3-2-2

Use the heaviest weight you can for each set.

*Rest as needed between sets.

CONDITIONING:

2 rounds for time of:

15 Row Calories

15 Burpees

15 Wall Balls, 20/14 lbs

Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

Row 1000 m

*This is an all out effort for time.

 

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DINAMI Workout of the Day: Tuesday April 25, 2017

SKILL:

Clean Grip Segmented Deadlift 3-3-3

Use the heaviest weight you can for each set.

*Rest as needed between sets.

STRENGTH:

Power Clean 1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

*Rest 1:30 between sets.

CONDITIONING:

Complete as many rounds as possible in 20 mins of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings, 2/1.5 pood

*2 Muscle-ups scaled: 2 tire flips.

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DINAMI Workout of the Day: Monday April 24, 2017

STRENGTH:

Bench Press 4-4-4-4-4-4-4-4

Use the heaviest weight you can for each set.

*Rest 1:30 between sets.

CONDITIONING:

Every 1 min for 10 mins do:

Run, 100 m + 6 jump squats

-then-

2 rounds for time of:

4 Turkish Get Up Alternating Arms

Plank Hold, 45 secs

12 Weighted Hollow Rocks

Plank Hold, 45 secs

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