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

Dinami Workout of the Day: Thursday August 25, 2016

SKILL:

Tall Jerk 6-6-6-6

STRENGTH:

Push Jerk 2-2-2-2-2

CONDITIONING:

Every 3 mins for 12 mins do:
Max Effort Toes To Bar
Row, 1 min

*Rest Remainder of 3 min.

As many reps as possible in 10 mins of:
1 Rope Climb
5 Wall Balls
7 Kettlebell Swing (Russian)s

*10 min ladder
1 rope climb (+1 every round)
5 wall ball (+5 every round)
7 Russian KB swing (+7 every round)

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Dinami Workout of the Day: Wednesday August 24, 2016

STRENGTH:

Front Squat 5-5-5-5-5

Strict Pull-ups 4x Max Rep

*Rest 1 min between sets.

CONDITIONING:

For time:
100 Double Unders
30 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs
12 Burpee Box Jumps
30 Pistols (Alternating Legs)s
24 Burpees
30 Pistols (Alternating Legs)s
12 Burpee Box Jumps
30 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs
100 Double Unders

*100 double unders (300 singles).

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Dinami Workout of the Day: Tuesday August 23, 2016

STRENGTH:

Find your Floor Press 3 Rep Max.

CONDITIONING:

Complete as many rounds as possible in 24 mins of:
Row, 250 m
15 Deadlifts, 135/95 lbs
12 Push-up (hand release)s
9 Toes-to-bars
Rest 1 min

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Dinami Workout of the Day: Monday August 22, 2016

SKILL:

Hang Clean High Pull 3-3-3

STRENGTH:

Clean (From Above Knee) 2-2-2-2-2

CONDITIONING:

Tabata Renegade Row
Tabata Thruster, 45/33 lbs
Tabata Battle Rope
Tabata Jumping Alternating Lunge
Tabata Handstand Hold

The Tabata interval is 45 secs of work followed
by 15 secs of rest for 2 intervals.
Tabata score is the total reps performed in all of the intervals.

Run 2 km

This is an all out effort for time.

*if unable to achieve a 10 min mile run only a mile.

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Dinami Workout of the Day: Saturday August 20, 2016

4 rounds for time of:
20 Pull-ups
30 Push-ups
40 Row Calories
50 Air Squats
Rest 3 mins

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Dinami Workout of the Day: Friday August 19, 2016

STRENGTH:

Find your Rack Pull (Deadlift) 3 Rep Max.

CONDITIONING:

Complete as many rounds as possible in 20 mins of:
25 Kettlebell Swing (Russian)s
15 Box Jumps
10 Push Press
Rest 1 min

*challenge: db hang clean + push press.

SKILL:

For time:
100 Hollow Body Rocks

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Dinami Workout of the Day: Thursday August 18, 2016

STRENGTH:

Record your best Weighted Pull-up 1 Rep Max lift.

*10 minutes to establish..

CONDITIONING:

Each for time:
Run: 3x 800 m

*Rest 3 mins between efforts.

Every 2:30 for 15 mins do:
9 Pull-ups
Walking Lunge, 30 yd
9 Burpees

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Dinami Workout of the Day: Wednesday August 17, 2016

SKILL:

Hang Snatch High Pull 3-3-3

STRENGTH:

Hang Power Snatch (From Above The Knee) 2-2-2-2-2

SKILL:

Handstand Push-ups 4x Max Rep

*Rest 1 min between sets.

CONDITIONING:

Complete as many rounds as possible in 16 mins of:
Run, 400 m
35 Double Unders
16 Wall Balls

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Dinami Workout of the Day: Tuesday August 16, 2016

STRENGTH:

Find your Back Squat 3 Rep Max.

CONDITIONING:

Go Every 1:30:
Row: 8x 200 m

21-18-15-12-9 reps, for time of:
Sumo Deadlift High-pull
Kettlebell Swing (American)

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Dinami Workout of the Day: Monday August 15, 2016

STRENGTH:

Push Press 6-6-4-4-2-2

SKILL:

Toes-to-bars 4x Max Rep

*Rest 1 min between efforts.

CONDITIONING:

Complete as many rounds as possible in 16 mins of:
8 Burpee Box Jumps
12 Dumbbell Snatches
16 Medicine Ball Cleans

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