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Jack
Jack

Dinami Workout of the Day: Saturday June 25, 2016

PART I

For time:
Row, 1000 m
Rest 2 mins
Row, 750 m
Rest 1:30
Row, 500 m
Rest 1 min
Row, 250 m

PART II

12 rounds for time of:
12 Lateral Barrier Jumps
9 Kettlebell Swing (Russian)s
6 Pistols (Alternating Legs)s
3 Strict Handstand Push-ups

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Dinami Workout of the Day: Thursday June 24, 2016

SKILL:

Tall Muscle Clean 6-6-6-6

STRENGTH:

Hang Power Clean 1-1-1-1-1-1-1

CONDITIONING:

Complete as many rounds as possible in 24 mins of:
Run, 400 m
15 Burpees
Rest 1 min

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Dinami Workout of the Day: Thursday June23, 2016

STRENGTH:

Bench Press (close grip) 5-5-5-5-5, using heaviest weight per set
Max Effort Handstand Hold after each set
*Rest 2:30

CONDITIONING:

Every 1 min for 7 mins do:
7 Toes-to-bars
21 Air Squats

4 rounds for time of:
24 Jumping Pull-ups
18 Sit-up (standard)s
12 Kettlebell Swing (American)s, 32/24 kg

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Dinami Workout of the Day: Wednesday June 22, 2016

SKILL:

Tall Muscle Snatch 6-6-6-6

STRENGTH:

Hang Power Snatch 1-1-1-1-1-1-1

CONDITIONING:

Every 4 mins for 20 mins do:
15 Row Calories
12 Wall Balls, 30/20 lbs
9 Box Jump Overs
2 Rope Climbs

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Dinami Workout of the Day: Tuesday June 21, 2016

STRENGTH:

Back Squat 3-3-2-2-1-1-1\

CONDITIONING:

Each for time:
Sprint: 4x 200 m

*Rest 1:30 between efforts.

For time:
Run, 800 m
50 Push-ups
35 Burpees
20 Strict Toes To Bars

 

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Dinami Workout of the Day: Monday June 20, 2016

STRENGTH:

Find your Strict Press 1 Rep Max.

Push Press 3x Max Rep

*Rest 2 mins between sets.

*3 x max rep push press @ 1rm strict press.

CONDITIONING:

Complete as many rounds as possible in 20 mins of:
10 Strict Pull-ups
10 Front Rack Lunges
10 Medicine Ball Sit-up / Throws, 30/20 lbs
30 Double Unders

*30 double unders (100 singles).

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Dinami Workout of the Day: Saturday June 18, 2016

2 rounds for time of:
Run, 600 m
15 Handstand Push-ups
21 Box Jumps
Rest 2 mins
Run, 600 m
15 Burpee Box Jumps
21 Toes-to-bars
Rest 2 mins

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Dinami Workout of the Day: Friday June 17, 2016

STRENGTH:

Bench Press 4-4-4-4-4-4

CONDITIONING:

For time:
Row, 1600 m
50 Double Unders
12 Pull Up (L)s
100 Air Squats
50 Double Unders
12 Pull Up (L)s
50 Wall Balls
50 Double Unders
12 Pull Up (L)s
25 Goblet Squats

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Dinami Workout of the Day: Thursday June 16, 2016

STRENGTH:

Sumo Deadlift 4-4-4-4-4-4

CONDITIONING:

Tabata Trx Mountain Climber
Tabata Battling Ropes
Tabata Hollow Rock
Tabata Single Arm Kettlebell Swing (Russian)

The Tabata interval is 40 secs of work followed
by 20 secs of rest for 3 intervals.

Farmers Walk (Kettlebell) 600 m

This is an all out effort for time.

*Every Break 15 Lunge Jumps.

 

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Dinami Workout of the Day: Wednesday June 15, 2016

SKILL:

Clean Grip Segmented Deadlift 3-3-3

STRENGTH:

Power Clean (Touch & Go) 5-5-5-5-5

CONDITIONING:

Tabata Burpee

*The Tabata interval is 30 secs of work followed
by 30 secs of rest for 6 intervals.

Every 1 min for 15 mins, alternating between:
Shuttle Run, 120 yd
15 Wall Balls
Max Rep Pull Up

 

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