DSC Workouts – 11/16/15

 In Daily Workout

Bootcamp:

A1.  Goblet squat w/ wall and 2 sec pause at bottom
5/side
rest 30 sec
A2. Dead bugs
12 reps
X4

B. Rotate through 1 min stations
jump rope
Alternating lunges in place
no push up Burpees
sit ups
rest
x5

D.  3 sets
30 sec climbing plank
30 sec superman hold

Max Effort:

A. Reverse DB lunges
20 alternating reps
*from 45#
rest 2 min
*during rest 2 laps low bear crawl

B.  1 min Max Burpees
rest 3 min
x 3

C.  W/ a partner
100 squats
100 DU
100 KBS

D. 4 sets
10 weighted deadbugs
30 sec single leg plank (alternate legs each round)

Fundamentals:

A.  Back Squat @ 2 0 x 1
10 reps *during rest 8-10 scap pull ups
rest 2 min
x 4

B1.  banded kneeling PVC lat pull downs
12 reps
rest 1 min
B2. 30 sec climbing plank
rest 1 min
x4

C.  Row 500 M first 2 sets…row 250 at sub 500 M pace 250 m easy
rest 3 min sets 3 and 4:  row 250 m easy and the last 250 at a sub 500 m row pace
x4

D. 3 sets
10 alternating toe touches
rest as needed

Intensity:

A.  1 clean pull + 1 squat clean
2 reps *increase weight each set
rest 1:30 min
x6

B.  Back Squat @ 3 2 x 1
3 reps
rest 2 min
x5

C. Row 500 M
build each 100 M
rest 3 min
x4

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