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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: Wednesday August 31, 2016

STRENGTH:

Find your Strict Press 3 Rep Max.

*10 min time cap.

Push Press 3×6

Use the same weight for each set.
Rest 2 mins between sets.

*3*6 push press @ 3rm strict press.

CONDITIONING:

Complete as many rounds as possible in 20 mins of:
Run, 200 m
8 Burpees
15 Kettlebell Swing (American)s, 24/16 kg

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Dinami Workout of the Day: Tuesday August 30, 2016

STRENGTH:

3 Weighted Pull-ups, pick load

*Every 2 mins for 12 mins.

CONDITIONING:

4 rounds for time of:
Row, 400 m
Front Rack Lunge, 20 yd
Strict Toes To Bar
Rest 2 mins

* FR Lunge AHAP.
*Strict TTB Max Rep.

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

*10min time cap.

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Dinami Workout of the Day: Monday August 29, 2016

STRENGTH:

Sumo Deadlift 5-5-5-5-5

CONDITIONING:

Complete as many rounds as possible in 15 mins of:
21 Push-ups
15 Wall Balls, 20/14 lbs
9 Box Jumps, 30/24 in

SKILL:

Handstand Hold 4x Max Hold

*Rest as needed between efforts.

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Dinami Workout of the Day: Saturday August 27, 2016

5 rounds for time of:
15 Burpee Pull-ups
21 Box Jumps, 24/20
27 Kettlebell Swing (American)s, 24/16 kg

*Modified
5 rounds
9 CTB pull ups
15 burpees
21 box jumps
27 american swings (16/12)

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Dinami Workout of the Day: Friday August 26, 2016

STRENGTH:

Find your Power Snatch 1 Rep Max.

Snatch Grip Deadlift 4×4 at 125% 1RM

CONDITIONING:

6 rounds for time of:
Run, 400 m
7 Strict Handstand Push-ups
14 Suitcase Lunges
21 Lateral Barrier Jumps

*7 strict hspu (dip sub 1:1)

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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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