DSC Bootcamp Workouts for Week of 8/10/15

 In Bootcamp, Daily Workout

Bootcamp workouts for August 10-14, 2015.

Day 1
A. 10 Min: Turkish Get-Up Skill Work

B.20 Min EMOM of:
Min1-4 Turkish Get-Ups (two per side- only go to pos they are comfortable with. Check off in part A)
Min 2-30 sec. Jump Rope
Min 3-15 Russian KBS
Min 4-30 Sec Bike

C1.200m Sprint w/ partner (tag team style) x4 each
C2. 10 Glute Bridges w/ 2 sec hold at top
-One run, One glute Bridge”

D. Tabata

Day 2
A.10 Min AMRAP:
10 DB Push Press
10 Sit-Ups
10 Ring Rows
–Rest 5 min

B. w/a partner: both work
Partner A.
500m Row
Partner B.
20 Alternating Lunges
10 Deadbugs
x4(ea. person row twice)
–Rest 5 min

C. Tabata-
Mountain Climbers

Day 3
A.Warm-Up: Build-Ups
100m x4
200m x4
*1st rep:50%
*2nd @ 65%
*3rd @ 80%
*4th @ 100%”

B. 21-15-9
Buy in: Farmer Carry
DB Deadlift
Box Step Ups
Cash Out: Farmer Carry
–Rest 5 min
C.E3MOM x4 (depending on time)
30 Sec. plank hold
30 Sec Wall Sit
30 sec. wall ball OH

Row Cool Down

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