DSC Workouts – 12/9/15

 In Daily Workout, Fitness

DSC Workouts for Wednesday, December 9, 2015.

Bootcamp:

A.  EMOM 10 min
1:  5 inch worms
2:  5 broad jumps

B.  EMOM 10 min
1:  10 KB Deadlifts
2:  20 sec elevated plank (feet on wall)

C.  EMOM 10 min
1:  5 banded pull ups
2:  12 walking lunges

D.  2 rounds
max right side bridge
max left side bridge

Max Effort:

A.  Deadlift
5 reps
rest 1:30
x6

B.  DB Single leg RDL
6/leg
rest 1:30
x4

C. EMOM 16 min
1: 2 wall walks
2: 8 row cals
3:  16 alternating lunges
4:  5-8 strict hanging straight l raises

D.  Accumulate
10 dragon fly negatives

Fundamentals:

A.  OHS
4 reps
rest 1:30
x4

B.  Snatch from Hip
3 reps
every 1:30 x 5

C.  Row 300 M
Low Bear Crawl down and back
rest 2 min
x4

D.  EMOM 6 min
1: Right side Bridge 30-40 sec
2: Left side Bridge 30-40 sec

Intensity:

A. Kang squats
5 reps
Rest 1 min
X3

B1. DB Single leg RDL
8 reps per side
Rest 1 min
B2. Barbell hip thrusts
8 reps
Rest 1 min
X3

C. Kipping practice
(Pull up , release grip, or MU)
10-15 sec
Rest 1 min
X4

D. EMOM 12 min
1: AD Cals 10/8
2: 20-30 sec belly to wall hold

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