DSC Workouts – Week of 02/06/17

 In Daily Workout

DSC Strength & Conditioning Class workouts for the week of February 6, 2017.

Monday

A. AMRAP 12 minutes @high effort
10 DB hang squat cleans
15 box jump overs
—rest 10 minutes (accumulate 2 min FLR during rest time)
B. AMRAP 12 minutes @high effort
20 DB single arm OH walking lunges (switch halfway)
10 cal row
C. 10-15 minute kipping pull up practice

Tuesday

A. Dball/medball hug squats – 8-10 reps x5; rest 60 sec
B. For time
6-12-18-24 cal row
15-12-9-6 burpees
C. For 10 minutes @ a cooldown pace
60 sec AB
15 BB glute bridges

Wednesday

A1. CGBP @20X1; 8-10 reps x4; rest 10 sec
A2. 20-30 sec hang from pull up bar in hollow position x4; rest 60 sec
B1. 1 1/4 goblet squats – 5 tough reps x4; rest 60 sec
B2. 30-60 sec wall sit x4; rest 60 sec
C. EMOM x15
min 1 – 30 sec assisted high pull up hold
min 2 – 1 wall walk + 20-30 sec HS hold (focus on “pushing” into the floor)
min 3 – 10 band pull aparts (5 with overhand grip, 5 with underhand grip)

Thursday

A. DB snatch/DUs – 15ish min technique work
B. Row/AB – 5 min @moderate pace
C. AMRAP 8 minutes
10 alt DB snatch
30 DUs/singles
D. TGU – 20 reps not for time

Friday

A. Strict press cluster 3.3 x4; rest 10 sec/rest 90 sec
B. EMOM x12
min 1 – 5 bench/bar/ring dips (choose one and make it tough)
min 2 – chin over bar hang amsap (supinated grip if needed)
C. BB RDL @3030; 6-8 reps x4; rest 90 sec
D. In partners – 100 cal AB

Friday PM – GRIT

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