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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: Tuesday July 26, 2016

STRENGTH:

3 Weighted Pull-ups, pick load

*Every 1:30 for 15 mins.

CONDITIONING:

Tabata Kettlebell Swing (Russian), pick load

The Tabata interval is 15 secs of work followed
by 15 secs of rest for 10 intervals.
Tabata score is the total reps performed in all of the intervals.

Complete as many rounds as possible in 16 mins of:
50 Double Unders
2 Rope Climbs
16 Weighted Step-ups
1 Rope Climb

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Dinami Workout of the Day: Monday July 25, 2016

STRENGTH:

Find your Sumo Deadlift 2 Rep Max.

CONDITIONING:

Run 800 m

-then-

Complete as many rounds as possible in 12 mins of:
20 Wall Balls
10 Burpees
Rest 1 min

-then-

Run 800 m

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Dinami Workout of the Day: Saturday July 23, 2016

Each for time:
Run: 8x 200 m

Perform at 100% effort / RPE 19.
Rest 2 mins between efforts.

*1:1 Work:Rest.

Complete as many rounds as possible in 9 mins of:
9 Push Press
8 Renegade Rows
12 Kettlebell Deadlifts

*Use same DB or KB for all 3.

4 rounds for time of:
Toes-to-bar, 20 secs
Rest 40 secs
Sit-up (standard), 40 secs
Rest 20 secs

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Dinami Workout of the Day: Friday July 22, 2016

STRENGTH:

Find your Back Squat 2 Rep Max.

CONDITIONING:

Every 4 mins for 24 mins do:
20 Row Calories
Dumbbell Walking Lunge, 15 yd
10 Burpee Box Jumps

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Dinami Workout of the Day: Thursday July 21, 2016

SKILL:

High Hang Muscle Clean 4-4-4

STRENGTH:

Hang Power Clean 3-3-3-3-3

*3 position reps = 1 high hang, 1 mid hang, 1 knee.

CONDITIONING:

Tabata Battling Ropes
Tabata Trx Mountain Climber
Tabata Rope Climb
Tabata Wall Ball
Tabata Single Arm Kettlebell Swing (Russian)

The Tabata interval is 30 secs of work followed
by 15 secs of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.

*3 rounds 30:15 work:rest (no rotating).
*Single arm swings are alternating.

Pull-ups 1×50

*Each break=20 double unders or barrier jumps.

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Dinami Workout of the Day: Wednesday July 20, 2016

STRENGTH:

Toes-to-bars 5x Max Rep

*Rest 2 mins between sets.

CONDITIONING:

Every 1 min for 10 mins, alternating between:
7 Front Squats, 135/95 lbs
Burpee, 30 secs

Each for time:
Row: 4x 500 m

*Rest 1 min between efforts.

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Dinami Workout of the Day: Tuesday July 20, 2016

STRENGTH:

Find your Bench Press 2 Rep Max.

CONDITIONING:

Farmers Walk (Kettlebell) 400 m

This is an all out effort for time.

*As heavy as possible.

Complete as many rounds as possible in 16 mins of:
25 Sit-up (standard)s
15 Box Jumps
9 Handstand Push-ups

*9 hspu (1:1 dips)

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Dinami Workout of the Day: Monday July 18, 2016

SKILL:

Halting Snatch Deadlift 3-3-3-3

STRENGTH:

Record your best Power Snatch (Touch & Go) 2 Rep Max lift.

CONDITIONING:

Tabata Air Squat

“HELEN”

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

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Dinami Workout of the Day: Saturday July 16, 2016

21-18-15-12-9 reps, for time of:
Burpee
Deadlift, 185/123 lbs
Box Jump, 24/20 in
Run, 400 m

*every 7min Run 400m.
*Challenge: add 6 & 3.

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Dinami Workout of the Day: Friday July 15, 2016

SKILL:

Jerk Dip Squat 3-3-3-3

STRENGTH:

Find your Push Jerk 2 Rep Max.

CONDITIONING:

5 rounds for time of:
Strict Pull-up
16 Single Leg Squats
50 Double Unders
Row, 300 m

*5 rounds (24 Min Time cap)
Max rep unbroken strict pull ups
16 single leg squats
50 double unders (3:1 singles)
300m Row

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