DSC Workouts – 12/2/15

 In Bootcamp, Daily Workout, Fitness

DSC workouts for Wednesday, December 2, 2015.

Don’t forget: DSC Winter Open on 12/12 and DSC Christmas party that evening at the Beavercreek FOP Lodge. 

Bootcamp

A1. Push up negatives
6 reps
rest 1 min
A2. Hanging knees
8-10 reps
rest 1 min
x4

B.  EMOM 10 min
1:  3-5 man makers
2:  30 sec row

C.  100 jump ropes
50 sit ups
100 jump ropes
25 kbs
100 jump ropes

Max Effort

A.  KB Step ups
16 alternating reps
rest 2 min
* 15 hollow rocks during rest

B1.  Cossack Squats
10 reps
rest 30 sec
B2.  KB windmills
6 reps/side
rest 30 sec
x3

C. 2 wall walks
5 toes to bar
250 m row
Rest 2 min
X 4

D. Plank
15 sec right arm out
15 sec left arm out
15 sec superman hold
10 v ups
Rest as needed
X3-4

Fundamentals

A. OHS squat @ 3 0 1 0
6 reps
Begin a set every 2 min for 8 min

B1. Dip bar hold in hollow position
30 sec
rest 1 min
B2. Ring Rows
8 reps
1 min
x3

C.  With a Partner
Accumulate 100 AD cals
every 3 min
Each partner performs 8 no push up burpees

Intensity

A1. Deadlift @ 3 1 1 1
4 reps
rest 2 min
x5

B. Bench press @ 2 0 x 1
4-6 heavy reps
rest 2 min
x5

C.  GRACE
30 Clean and Jerks for time

D.  Shoulder Stretch
T-Spine Mobility

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