DSC Workouts – 12/7/15

 In Bootcamp, Daily Workout, Fitness

DSC Workouts for Monday 12/7/15.

Bootcamp

A.  30 sec goblet squat
30 sec rest
x3
rest 3 min
30 sec KBS
30 sec
x3
rest 3 min

30 sec Double OH DB or KB carry
x3

B.  30, 20, 20, 10
bike cals
lunges

C. 10 in n outs
20 mason twists
30 sec plank
rest as needed
x3

Max Effort

A.  Strict press
8 reps
rest 1:30
x4
rest 30 sec

B.  EMOM 12 min
1:  30 sec wall sit
2: 30 sec inversion on rings practice

C.  10  min AMRAP @ 85%
5 burpee broad jumps
5 pull ups/ring rows
5 wall balls

Fundamentals

A.  ROM WOD
8 min
Hidden Dragon

B.  Front Squat
6 reps
begin a set every 2 min
x4

C.  5-7  barbell pull ups
rest 1:30
x4

D.  EMOM 10 min
1:  8-10 wallbals
2:  30 sec jump rope/DU practice

Intensity

A.  Take 15 minutes to build a tough single back squat

B.  Snatch @ 75%
3 reps (not touch in go)
rest 1 min
x6

C.  Snatch pulls
3 reps
rest 2 min

D.  Begin a set every 2 min
20 sec wall ball
x 6

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