DSC Workouts – 11/23/15

 In Daily Workout

Workouts for classes at DSC on Monday, November 23, 2015.

Reminder – Holiday Week Hours:

Monday and Tuesday – regular hours, with the Row Raiser on Tuesday at 5:45 instead of Fundamentals/Intensity class
Wednesday – regular hours and only one fitness (Fundamentals/Intensity) class at 5 pm. The gym will close at 6 pm (No Max Effort).
Thursday (Thanksgiving) – Open Gym ONLY 8 am – 10 am.
Friday – Open Gym ONLY 9 am – 12 pm.
Saturday – regular hours.

Bootcamp:

A1.  Goblet Squat @ 3 2 1 0
6 reps
rest 30 sec
A2.  Seated Banded abbductions
10 reps
X4

B.  W/ a Partner
10 junk yard dogs
10 partner sit ups
30 sec Back to Back partner squat sit
x4

D.  Bring Sally up…Bring Sally Down
Squats

E.  30 sec alternating single leg/single arm plank
30 sec alternating arms and legs supermans

Max Effort:

A. Goblet squat @ 3 2 X 0
6 reps
Rest 2 min
X4

B1. Banded pull ups as high as possible
6-8 reps
Rest 1 min
B2. Ring push ups/push ups/ or barbell push ups
6-8 reps
Rest 1 min

C. 100 wallballs for time

Fundamentals:

A.  Back Squat @ 2 0 x 1
8 reps
begin a set every 2 min
x 4

B1.  banded kneeling PVC lat pull downs
15 reps
rest 1 min
B2. 30 sec 3-point plank
rest 1 min
x4

C. 4 rounds
30 sec Wallballs
30 sec rest
30 sec sit ups
30 sec rest
30 sec AD
30 sec rest

Intensity:

A.  Squat Clean
1.1.1
rest 10 second…rest 2 min
x5

B. Back Squat @ 2 0 x 1
1 challenging rep every 30 seconds
x16

C.  AD 10 sec HARD
50 sec easy
x12

D.  30 sec plank
rest 30
x4

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