DSC Workouts – 11/2/15

 In Daily Workout

Today’s workouts at DSC:November Challenge

Bootcamp:

A.  Squat w/wall
8 reps…
rest 30 sec
A2.  Hollow hold
20-30 sec
rest 30 sec
x4

B.  W/ a partner
Row as many calories as possible in 30 seconds
rest 15 sec
Switch partners
x4

C.  CRAZY 8’s
8 rounds
8 Squats
8 Russian
8 Straight Leg Sit ups

Fundamentals:

A.  Establish a Max REFSS
8 reps/ leg
rest 2 min

B1.  DB Row
8 reps/arm
rest 1 min
B2.  30 sec plank
rest 1 min
x3

C.  Row 100 M HARD!
rest 1 min
x3

* rest 5 min
D.  FOR TIME
500 M Row

Intensity:

A. EMOM 5 min
3 clean pulls

B.  Take 15 min to Establish 1 RM Back Squat
Rest 2 minutes

C.  Take 85% of B
AMRAP for max reps @ 2 0 x 1

D.  Row 100 m HARD
rest 1 min
x3
*rest 5 min

E.  FOR TIME
500 M Row

November Challenge:
Straight arm dumbbell hold at shoulder height. Elbow locked out, Palm down (see image). Band is set to collarbone height, once you touch it you’re done. Men use 10# DB, women use 8# DB.

 

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