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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: Saturday October 1, 2016

STRENGTH:

Turkish Get Up Alternating Arm 4-4-4-4-4

Use the heaviest weight you can for each set.
Rest 1 min between sets.

*2 per arm.

CONDITIONING:

2 rounds for time of:
Row, 1000 m
Front Rack Lunge, 30/20 lbs, 30 yd
21 Toes-to-bars
15 Box Jump Overs

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Dinami Workout of the Day: Friday September 30, 2016

STRENGTH:

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

CONDITIONING:

Complete as many rounds as possible in 24 mins of:
21 Kettlebell Swing (American)s, 24/16 kg
15 Wall Balls, 20/14 lbs
9 Burpee Jump And Touches
Rest 1 min

*Burpee to 12″ Target.

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Dinami Workout of the Day: Thursday September 29, 2016

STRENGTH:

Rack Pull (Deadlift) 5-5-5-5-5

CONDITIONING:

Handstand Push-ups 4x Max Rep

*Rest 2 mins between sets.

-THEN-

Complete as many rounds as possible in 15 mins of:
30 Double Unders
20 Hollow Rocks
10 Pull-ups

*30 DU (Sub barrier jumps or 100 singles).

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Dinami Workout of the Day: Wednesday September 28, 2016

STRENGTH:

Floor Press 5-5-5-5-5

CONDITIONING:

Every 1 min for 8 mins, alternating between:
Shuttle Run, 200 yd
10 Medicine Ball Cleans

*Odd: 200yd shuttle run (20/20).

-THEN-

3 rounds for time of:
30 Single Leg Squats
20 Burpees
10 Toes-to-bars

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Dinami Workout of the Day: Tuesday September 27, 2016

Each for time:
Run: 3x 800 m

Perform at 100% effort / RPE 19
*Rest 3 mins between efforts.

-THEN-

Farmers Walk (Kettlebell) 600 m

This is an all out effort for time.

*Every Break = 24 Lateral Barrier Jumps.

-THEN-

Complete as many rounds as possible in 8 mins of:
1 Rope Climb
7 Push-ups
10 Russian Kettlebell Swings, 24/16 kg

 

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Dinami Workout of the Day: Monday September 26, 2016

SKILL:

Clean High Pull 3-3-3

STRENGTH:

Power Clean (Touch & Go) 3-3-3-3-3

CONDITIONING:

For time:
5 rounds of:
15 Row Calories
21 Unbroken Wall Balls
Rest 1 min
— then —
Row, 500 m
35 Box Jumps, 24/20 in
Row, 500 m

*1 min cap on 15cal row.

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Dinami Workout of the Day: Saturday September 24, 2016

Complete as many rounds as possible in 35 mins of:
Run, 200 m
3 Deadlifts, 275/185 lbs
6 Burpee (2 for 1)s
15 Air Squats
Rest 1:30
Run, 200 m
3 Deadlifts, 275/185 lbs
6 Strict Handstand Push-ups
15 Air Squats
Rest 1:30

*2 for 1 burpee = 2 push-ups / burpee.

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Dinami Workout of the Day: Friday September 23, 2016

SKILL:

Snatch High Pull 3-3-3

STRENGTH:

Power Snatch (Touch & Go) 3-3-3-3-3

CONDITIONING:

For time:
Row, 1000 m
Walking Lunge, 100 yd
Row, 500 m
— then —
6 rounds of:
9 Pull-ups
12 Box Jumps

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Dinami Workout of the Day: Thursday September 22, 2016

SKILL:

Tall Jerk 6-6-6-6

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

*2 from forehead, 2 from rack.

STRENGTH:

Push Jerk 3-3-3-3-3

CONDITIONING:

21-18-15-12-9 reps, for time of:
Thruster, 95/65 lbs
Kettlebell Swing (American), 32/24 kg

*Every 3 minutes 7 burpees.
*20 min time cap…any remaining time run 400s until 20min expires.

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Dinami Workout of the Day: Wednesday September 21, 2016

STRENGTH:

Back Squat 6-6-4-4-2-2-2

CONDITIONING:

Tabata Push-up
Tabata Push-up
Tabata Double Under
Tabata Double Under
Tabata Kettlebell Sumo Deadlift High-pull
Tabata Kettlebell Sumo Deadlift High-pull
Tabata Trx Mountain Climber
Tabata Trx Mountain Climber
Tabata Jumping Pull-up
Tabata Jumping Pull-up
Tabata Hollow Rock
Tabata Hollow Rock
Tabata Weighted Box Step-up
Tabata Weighted Box Step-up

The Tabata interval is 30 secs of work followed
by 15 secs of rest for 2 intervals.
Tabata score is the total reps performed in all of the intervals.

*2 rounds of full circuit (each exercise performed twice before rotating)
*Doubles unders (barrier jumps).

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