DSC Workouts – Week of 01/02/17

 In Daily Workout
lulu workouts

Join us for workouts at lulu this month!

Announcements:
– Don’t forget that our Transformation Challenge starts next Monday! There’s still time to sign up – click here for more details.
– DSC will be running FREE workouts at lululemon Dayton the entire month of January. Come see us Sundays at 11 am for sweat and shopping! Click here for more details.

DSC Strength and Conditioning workouts for the first week of 2017!

Monday
A. Push press @11X1; 3,2,1; rest 90 sec
***work to a tough 1
B1. DB straddle Z press @21X1; 8-10 reps x3; rest 60 sec
B2. DB one arm rows @20X0; 8-10 reps/arm x3; rest 60 sec
C. 10 rounds
3/2 (guys/girls) wall walks
5 band pull aparts (alternate overhand and underhand grip each round)

Tuesday
A. EMOM x10
min 1 – 5 thrusters (same weight as in B)
min 2 – 10 KB swings (same weight as in B)
B. For time
500m row
21-15-9
thrusters
KB swings
500m row
C. 10 min AB cooldown @easy pace

Wednesday
A. 3 rounds @ a continuous pace
2 min row/bike
10 strict press
2 min bike/row
10 push ups (scale with incline push ups)
B1. CGBP @21X1; 8-10 reps x3; rest 60 sec
B2. Scap pull ups – 8-10 reps x3; rest 60 sec
C. Bottoms up KB press @21X1; 5-6 reps/arm x3; rest as needed

Thursday
A. DB rear foot elevated split squats @3010; 8-10 reps/leg x3; rest 60 sec between legs
B. 3 rounds for time
20 wall ball
10 pull ups
C. Accumulate 2 min side plank each side

Friday
A. Weighted pull up/weighted negatives @20X1; 3-5 reps x3; rest 90 sec
B. DB half kneeling OH press @21X1; 8-10 reps/arm x3; rest 60 sec between arms
C. EMOM x20
min 1 – 30 sec row @moderate pace
min 2 – 20 sec L arm DB OH hold
min 3 – 20 sec R arm DB OH hold
min 4 – 30 sec row @moderate pace
min 5 – 20 sec weighted plank hold

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