ESDBSNATCH-1024×682
ESDBSNATCH-1024×682
ESPU1-e1373672936646-1024×997
ESPU1-e1373672936646-1024×997
DMSDBSNATCHC-1024×682
DMSDBSNATCHC-1024×682
Slide 5
Slide 5
Slide 5
Slide 5
Jack
Jack

Dinami Workout of the Day: Saturday May 28, 2016

7 rounds for time of:
15 Row Calories
Rest 1:1

*Rest 3min after completion.

5 rounds for time of:
5 Lateral Burpee (Over Barbell)s
7 Thrusters, 95/65 lbs
9 Knees To Elbows

*Rest 3min upon completion.

Row 1000 m

This is an all out effort for time.

*Rest 3min upon completion.

For time:
100 Sit-up (standard)s

*Every break = 30s plank.

Posted in | Leave a comment

Dinami Workout of the Day: Friday May 27, 2016

STRENGTH:

Muscle Snatch 3-3-3-3-3

Snatch Grip Deadlift 3×3 at 150% 1RM

Rest as needed between sets.

*150% Heaviest 3 rep muscle snatch.

CONDITIONING:

Tabata Pull-up
Tabata Squat Thrust
Tabata Renegade Row
Tabata skipping box step ups
Tabata Single Arm Kettlebell Swing (Russian)

The Tabata interval is 40 secs of work followed
by 20 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.

*Choose weight to be done unbroken for each 40s interval.

Posted in | Leave a comment

Dinami Workout of the Day: Thursday May 26, 2016

Each for time:
Run: 2x 800 m (Maximal Effort)

*Rest 4 mins between efforts.

Dips 4x Max Rep

*Rest 2 mins between sets.

21-18-15-12-9 reps, for time of:
Back Squat, 135/95 lbs
Push-up (hand release)

*Every 3 min 50 DU or db barrier jump.

 

Posted in | Leave a comment

Dinami Workout of the Day: Wednesday May 25, 2016

STRENGTH:

Push Press 2-2-2-2

Find your Push Jerk 1 Rep Max.

CONDITIONING:

For time:
Row, 500 m
30 Toes-to-bars
30 Box Jumps
Row, 500 m
24 Toes-to-bars
24 Box Jumps
Row, 500 m
18 Toes-to-bars
18 Box Jumps
Row, 500 m

Posted in | Leave a comment

Dinami Workout of the Day: Tuesday May 24, 2016

STRENGTH:

Record your best Deadlift 1 Rep Max lift.

CONDITIONING:

Tabata Jumping Alternating Lunge

Complete as many rounds as possible in 15 mins of:
21 Kettlebell Swing (Russian)s, 24/16 kg
7 Burpee Pull-ups
2 Rope Climbs

 

 

Posted in | Leave a comment

Dinami Workout of the Day: Monday May 23, 2016

SKILL:

Halting Clean Deadlift 4-4-4

STRENGTH:

Record your best Power Clean 1 Rep Max lift.

CONDITIONING:

6 rounds for time of:
Run, 400 m
6 Dumbbell Snatches, 60/40 lbs
9 Handstand Push-ups

*6 db snatch is total.
*Scaled 12 db snatch(total) 45/30.
*Scaled 2 wall walks for HSPU.

 

 

Posted in | Leave a comment

Dinami Workout of the Day: Saturday May 21, 2016

WOD FOR JOHN

12 rounds for time of:
3 Deadlifts, 275/185 lbs
8 Box Jumps, 24/20 in
13 Bumper Plate Sit Ups, 25/15 lbs

*Every 4min run 200m/

Posted in | Leave a comment

Dinami Workout of the Day: Thursday May 20, 2016

STRENGTH:

Bench Press Narrow Grip 5-5-5-5-5

CONDITIONING:

4 rounds for time of:
Row, 300 m
Chest-to-bar Pull-up
Rest 2 mins

Designed as a Sprint…
*CTB Pull-ups are max rep.

Complete as many rounds as possible in 8 mins of:
15 Burpees
15 Wall Balls

Posted in | Leave a comment

Dinami Workout of the Day: Wednesday May 19, 2016

STRENGTH:

6 Back Squats

CONDITIONING:

8 rounds for time of:

Sprint, 100 m

9 Kettlebell Swing (American)s, 32/24 kg

7 Medicine Ball Cleans, 30/20 lbs

*Rest by walking to 100m start each round.

SKIL

Handstand Hold 3x Max Hold

*Rest 2 mins between efforts.

*If 30 sec cannot be achieved perform a 4th set.

Posted in | Leave a comment

Dinami Workout of the Day: Wednesday May 18, 2016

SKILL:

Halting Snatch Deadlift 4-4-4

STRENGTH:

Find your Power Snatch 1 Rep Max.

CONDITIONING:

Each for time:
Farmers Walk (Kettlebell): 2x 200 m

*Rest 3 mins between efforts.

Complete as many rounds as possible in 12 mins of:
50 Double Unders
21 Push-ups
7 Strict Toes To Bars

*50 DU sub 150 singles or 50 Barrier jumps.
*7 Strict TTB or KTE.

Posted in | Leave a comment