DSC Fitness Workouts – Week of 5/9/16

 In Daily Workout, Fitness

DSC Fitness Workouts for Week of 5/9/16

Monday

A1. CGBP @40X1; 3-5 reps x4; rest 1 min
A2. Ring rows @20X2; 4-6 tough reps x4; rest 1 min
B. Pull ups (supinated grip) @20X0; 4-6 reps x3; rest 2 min
C. 2 sets @high effort:
30 sec wall ball
90 sec row
rest walk 2 min
+
2 sets @high effort
30 sec single unders
90 sec AD
rest walk 2 min
+
2 min amrap – step down box jumps

Tuesday

A. Tall snatch – accumulate 30 perfect reps
B. Back squat @30X1; 4 reps @75%1RM x5; rest 2 min
C1. Pull ups (supinated grip) @20X0; 4-6 reps x3; rest 1 min
***scale up (weighted) or down (3 second negative) as needed
C2. DB half kneeling single arm OH press @20X0; 8-10 reps/arm x3; rest 1 min
D. EMOM x16 @high effort
min 1 – 8 thrusters
min 2 – 6 bar facing burpees
min 3 – 8 step down box jumps
min 4 – 6 bar facing burpees

Wednesday

GRIT

Thursday

A. Tall clean – accumulate 30 perfect reps
B. Front squat @30X1; 4 reps @75%1RM x5; rest 2 min
C1. Cossack squats (alternating sides) – 6-8 reps/leg x4; rest 1 min
C2. DB RDL @40X1; 8-10 reps x4; rest 1 min
D. 20 sec row sprint ALL OUT effort, every 2:30 x5
E. 10 min cool down (row, ski erg, AD, walking)

Friday

A. 3 sets:
20 sec duck walk
10 sec rest
20 sec horse walk
10 sec rest
20 sec lizard walk
10 sec rest
20 sec ostrich walk
10 sec rest

B. EMOM x40
min 1 – 2 bear complexes (don’t drop the bar in between)
min 2 – 30-40 sec goblet carry
min 3 – 30 sec hang from pull up bar (perfect hollow position)
min 4 – 20-30 sec R arm OH carry
min 5 – 20-30 sec L arm OH carry

 

Recommended Posts