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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: Thursday May 5, 2016

STRENGTH:

Pause Back Squat 2-2-2-2-2-2

CONDITIONING:

Complete as many rounds as possible in 20 mins of:
12 Pull-ups
14 Burpees
16 Pistols (Alternating Legs)s

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Dinami Workout of the Day: Wednesday May 4, 2016

Skill:

Tall Muscle Snatch 6-6-6-6

STRENGTH:

1 Power Snatch

*Every 1:30 for 12 mins.

CONDITIONING:

Every 3 mins for 12 mins do:
25 Rows
9 Handstand Push-ups

*2 min time cap on row.

20-15-10-5 reps, for time of:
Box Jump
Kettlebell Swing (American)

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Dinami Workout of the Day: Tuesday May 3, 2016

STRENGTH:

3 rounds for time of:
Farmers Walk (Kettlebell), 200 m
Rest 3 mins

*AHAP goal is to be done without setting weight down if possible.

CONDITIONING:

4 rounds for time of:
Run, 400 m
7 Front Squats, 155/103 lbs
Rest 1 min

Complete as many rounds as possible in 8 mins of:
30 Double Unders
5 Burpees
1 Rope Climb

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Dinami Workout of the Day: Monday May 2, 2016

STRENGTH:

Find your Bench Press 5 Rep Max.

Strict Pull-ups 4x Max Rep

*Rest 1:30 between sets.

CONDITIONING:

Complete as many rounds as possible in 16 mins of:
21 Wall Balls
15 Toes-to-bars
9 One Arm Dumbbell Snatch (Alternating)s

*9 DB snatch as heavy as is reasonably possible.
*Sub for TTB is Barbell rollout.

 

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Dinami Workout of the Day: Saturday April 30, 2016

CONDITIONING:

25-20-15-10-5 reps, for time of:
Thruster, 95/65 lbs
Burpee Step Up

*Thrusters (45/30)(95/65)
*every 5 min stop to perform 60 double unders or 60 DB barrier jumps

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Dinami Workout of the Day: Friday April 29, 2016

STRENGTH:

7 Deadlifts

*Every 3 mins for 21 mins.

CONDITIONING:

For time:
Run, 800 m
Rest 2 mins
— then —
7 rounds of:
7 Medicine Ball Cleans, 30/20 lbs
7 Pull-ups
7 Push-up (hand release)s
7 Kettlebell Swing (American)s, 24/16 kg
— then —
Rest 2 mins
Run, 800 m

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Dinami Workout of the Day: Thursday April 28, 2016

SKILL:

Behind The Neck Strict Press 6-6-6-6

STRENGTH:

1 Push Jerk

*Every 1:30 for 12 mins.

Handstand Push-ups 4x Max Rep

Rest 2 mins between sets.

*Scaled: Dips

CONDITIONING:

Complete as many rounds as possible in 15 mins of:
Front Rack Walking Lunge, 15 yd
15 Row Calories
15 Sit-up (medicine ball)s

 

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Dinami Workout of the Day: Wednesday April 27, 2016

SKILL:

Tall Muscle Clean 6-6-6-6

STRENGTH:

1 Power Clean

Every 1:30 for 12 mins.

CONDITIONING:

Complete as many rounds as possible in 20 mins of:
5 Weighted Strict Pull-ups, 35/25 lbs
Box Jump, 30/24 in
15 Kettlebell Swing (American)s, 32/24 kg

*5 Weighted/”L”/Strict Pull-ups.

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Dinami Workout of the Day: Monday April 26, 2016

STRENGTH:

Back Squat 2-2-2-2-2

CONDITIONING:

4 RFT: 200 m, Max Effort Toes To Bars and Rests
4 rounds for time of:
Run, 200 m
Max Effort Toes To Bar
Rest, 30 secs

“Tabata” – Handstand Shoulder Touches, Single Leg Step Ups, Alternate Battle Ropes and Double Unders : 3 x 40 secs / 20 secs

Tabata Handstand Shoulder Touch
Tabata Single Leg Step Up
Tabata Alternate Battle Rope
Tabata Double Under

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Dinami Workout of the Day: Monday April 25, 2016

SKILL:

Hang Snatch High Pull 3-3-3-3

STRENGTH:

High Hang Power Snatch 3-3-3-3-3

CONDITIONING:

Complete as many rounds as possible in 10 mins of:
10 Wall Balls
5 Burpees
Rest 30 secs

Each for time:
Row: 3x 500 m

*Rest 1 min between efforts.

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