ESDBSNATCH-1024×682
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: Friday December 9, 2016

STRENGTH:

Clean Grip Segmented Deadlift 3-3-3

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

*3-pause.

Power Clean 2-2-2-2-2

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

CONDITIONING:

Tabata Burpee

The Tabata interval is 30 secs of work followed
by 30 secs of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.

2 rounds for time of:
25 Pull-ups
20 Alternating weighted Stationary Lunges
15 Handstand Push-ups

*If completed in under 8min add 3rd round.

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Dinami Workout of the Day: THURSDAY December 8, 2016

STRENGTH:

Max Reps Unbroken Strict Toes To Bar —-, using heaviest weight per set
Rest 1:30
Bent Over Barbell Row 7-7-7-7-7, using heaviest weight per set
Rest 1:30

 

CONDITIONING:

Complete as many rounds as possible in 20 mins of:
Row, 200 m
7 Box Jumps
7 Sumo Deadlift High-pulls, 135/95 lbs
Rest 1 min

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Dinami Workout of the Day: Wednesday December 7, 2016

STRENGTH:

100yd Farmer Carries, pick load

*Every 4 mins for 16 mins.

*AHAP

Strict Pull-ups 6x Max Rep

*Rest 30 secs between efforts.

CONDITIONING:

24-18-12-6 reps, for time of:
Dumbbell Snatch, 60/40 lbs
Burpee
Wall Ball, 25/16 lbs

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Dinami Workout of the Day: Monday December 6, 2016

STRENGTH:

Record your best Bench Press Narrow Grip 3 rep max lift.

Bench Press 2x Max Rep

Use the same weight for each set.
Rest as needed between sets.

*@ 3RM of Narrow Grip.

CONDITIONING:

Tabata Battle Rope
Tabata Renegade Row
Tabata Jumping Alternating Lunge

The Tabata interval is 40 secs of work followed
by 20 secs of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.

2 rounds for time of:
50 Row (calories)s
25 Toes-to-bars

*3:30 cap on row.

 

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Dinami Workout of the Day: Monday December 4, 2016

STRENGTH:

6 Front Squats, pick load

*Every 3 mins for 18 mins.

CONDITIONING:

Each for time:
Shuttle Run: 3x 320 yd

Rest 2 mins between efforts.

*20/20yd splits.

Complete as many rounds as possible in 12 mins of:
15 Box Jumps
1 Seated Legless Rope Climb
9 Kettlebell Swing (American)s, 32/24 kg

*12 ft. legless seated rope climb (all subs=2).

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