DSC Fitness Workouts – Week of 05/16/16

 In Daily Workout, Fitness

DSC Fitness Workouts for the week of May 16, 2016.

Monday

A1. CGBP @40X1; 2-3 reps x4; rest 1 min
A2. DB bent over rows (both arms together) @20X0; 8-10 reps x4; rest 1 min
B. Pull ups (mixed grip) @20X0; 4-6 reps x4; rest 2 min
***scale up (weighted) or down (3 second negative) as needed
C. 5 sets @high effort:
30 sec alt DB snatch
90 sec run
2 min rest walk

Tuesday

A. EMOM x10 – tall snatch + snatch balance
B. Back squat @30X1; 3 reps @80%1RM x5; rest 2 min
C. EMOM x20
min 1 – amrap pull ups in 20 seconds
min 2 – 12-15 unbroken wall ball
min 3 – 30 sec row @hard pace
min 4 – 30 sec burpees to 6″ OH
min 5 – 8-10 jump switch lunges
(scale down to walking lunges if needed)

Wednesday

GRIT

Thursday

A. Tall clean waveload 3,2,1,3,2,1; rest 1 min
B. Front squat @30X1; 3 reps @80%1RM x5; rest 2 min
C1. DB/KB goblet hold step ups – 20 reps x3; rest 1 min
C2. DB single leg RDL @40X1; 4-6 reps/leg x3; rest 1 min
D. 25 sec row sprint ALL OUT effort, every 3 min x4
E. 10 min cool down (row, ski erg, AD, whatever)

Friday

A. 2 sets:
20 sec duck walk
30 sec R side plank
10 sec rest
20 sec horse walk
30 sec L side plank
10 sec rest
20 sec lizard walk
30 sec plank
10 sec rest
20 sec ostrich walk
30 sec Russian baby makers
10 sec rest

B. EMOM x 40
TBA 🙂

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