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 June 24, 2017

For time:

Run, 1 mi

10-9-8-7-6-5

Toes-to-bars

Handstand Push-ups

Run, 800 m

L Sit Hold, 1 min

Handstand Hold, 2 mins

Run, 400 m

50 Russian Kettlebell Swings, 32/24 kg

Run, 200 m

30 Hollow Rocks

40 Handstand Shoulder Touches

Superman Hold, 50 secs

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DINAMI Workout of the Day: Friday June 23, 2017

STRENGTH:

Sumo Deadlift 6-6-6-6-6-6 Use the heaviest weight you can for each set.

*Rest as needed between sets.

CONDITIONING:

Complete as many rounds as possible in 20 mins of:

8 Burpee Box Jumps

10 Pull-ups

12 Front Squats, 75/53 lbs

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DINAMI Workout of the Day: Thursday June 22, 2017

SKILL:

Snatch High Pull 3-3-3

*Rest as needed between sets.

STRENGTH:

3 Power Snatches, pick load

*Every 1 min for 8 mins.

CONDITIONING:

Row 3000 m This is an all out effort for time.

*Partners rotate every 500m.

** Every rotation collectively accumulate:

60 barrier jumps/100 DU.

45 Push ups.

30 American swings.

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DINAMI Workout of the Day: Wednesday June 21, 2017

STRENGTH:

Pull Up (L)s 6x Max Rep

*Rest 2 mins between sets.

*Sub:Strict

CONDITIONING:

Each for time: Run: 3x 800 m

*Rest 3 mins between efforts.

2 rounds for time of:

Walking Lunge, 35/25 lbs, 50 yd

25 Wall Balls, 16/12 lbs

3 Legless Rope Climbs

*Sub: 5 Rope climbs from floor.

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DINAMI Workout of the Day: Tuesday June 20, 2017

STRENGTH:

Back Squat 6-6-6-6-6-6 Use the heaviest weight you can for each set.

*Rest as needed between sets.

SKILL:

Handstand Push-ups 4x Max Rep

*Rest 1 min between sets.

CONDITIONING:

Complete as many rounds as possible in 18 mins of:

15 Burpees

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

9 Box Jump Overs

 

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