DSC Workouts – Week of 01/30/17

 In Daily Workout

DSC Strength and Conditioning Workouts for the week of January 30, 2017.

Monday
A. Strict press x5/push press x3 – every 90 sec x5
***start light, add weight each set
B. EMOM x10 – 1 wall walk + 3-5 pull ups/ring rows
C. Clean grip DL @21X1; 4-6 reps x5; rest 90 sec
D. In partners – accumulate
100 medball slams
100 KB swings

Tuesday
A. AMRAP 10 minutes @high effort
20 wall ball
20 alt DB snatch
—rest 10 minutes (accumulate 2 min FLR during rest time)
B. AMRAP 10 minutes @high effort
50 DUs/singles
10 sec all out AB sprint
C. 10-15 minute T2B/K2E practice

Wednesday
A. OHS – work up to a tough 5
B. 21-15-9
Russian KB swings
burpees
500m row
C. For 15 minutes @ a cooldown pace
60 sec AB
10/side Slingshot shuffle steps
10 Slingshot forward walks + 10 Slingshot backward walks

Thursday
A. CGBP @21X1; 4-6 reps x5; rest 90 sec
B1. Goblet squats @3030 – 8 tough reps x4; rest 60 sec
B2. Alternating Cossack squats – 10 reps x4; rest 60 sec
C. EMOM x15
min 1 – 10 band pull aparts
min 2 – 30 sec bent knee hollow hold
min 3 – reverse bear crawl length of gym

Friday
A. EMOM x12
min 1 – 5 S2O
min 2 – 5 deadlift (same weight as S2O)
min 3 – 6-8 step down box jumps
B. Row/AB – 60 sec on, 30 sec off x5
C. AMRAP 10 minutes
5 S2O (115/85#)
10 deadlift (115/85#)
15 box jumps (24/20″)

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