DSC Workouts – 11/30/15

 In Daily Workout

Workouts for Monday, November 30, 2015:

Bootcamp

A.  Goblet Squats
10, 8, 6, 4, 2

B1.  10 banded glute bridges
rest 30 sec
B2.  10 seated, banded, lateral abbduction
rest 30 sec
x4

C.  Max Burpees in 15 seconds
45 seconds rest
x4

D.  Max squats in 15 sec
45 seconds rest
x4

E.  Tabata sit ups

Max Effort

A. Bench Press
10 reps @ 2 0 X 1
Rest 1:30
X4

B1. 8 ring push ups
rest 30 sec
B2. 1.1.1. Strict pull ups
Or 4 negatices
rest 2 min
X5

C. 7 Burpees AFAP + 15 sec prowler sprint (on gym floor…down and back until time is up)
x4

Fundamentals

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

B1. seated banded kneeling PVC lat pull downs
10-12 reps
rest 30 sec
B2.  15 straight leg sit ups
rest 1 min
x4

C. 4 sets
Max single Jump Ropes in 30 sec
30 sec rest
Max squats in 30 sec
30 sec rest
Max Row cals in 30 sec
rest 1:30

Intensity

A.  Take 15 minutes to work up to a TOUGH single Squat Clean

B.  Using the same weight as last week
1 tough back squat every 30 sec
x20

C.  Max DU in 30 sec
rest 30 sec
Max Russian KBs 30 sec
rest 30 sec
x4

Recommended Posts