DSC Workouts – Week of 03/06/17

 In Daily Workout

Dayton Strength and Conditioning Workouts for week of March 6, 2017.

Monday
A. Front squat @20X1; 4-6 reps x5; rest 2 min
B1. Weighted pull ups/negatives (supinated grip) – 3-4 reps x4; rest 60 sec
B2. HSPUs/negatives cluster 1.1.1.1 x4; rest 10 sec/rest 60 sec
C. 6 sets @high effort
200m row
20 Russian KB swings
20 step down box jumps
rest 60 sec between

Tuesday
A. Clean grip deadlift @31X1; 4-6 reps x5; rest 2 min
B. AMRAP 20 minutes (in partners)
50 cal AB (one person working at a time)
100 DUs/singles (each)
50 cal row (one person working at a time)
100 DUs/singles (each)
50 burpees (one person working at a time)
C. Accumulate 60 sec L sit hang from pull up bar

Wednesday
Transformation Challenge workouts
A. BOTH GROUPS – Strict press x2/push press x3 – work up to something tough
***no more than 15 minutes here
B. AESTHETICS – BB back rack split squats @31X1 – work up to a tough 8/leg
***no more than 15 minutes here, do this while the amrap is going on
PERFORMANCE – AMRAP 15 minutes – 500m row, 10 burpees
C. BOTH GROUPS – TGU tough 1/arm

Thursday
A. EMOM x10
min 1 – 6-8 cal row
min 2 – 8-10 DB burpees (no jump)
B. EMOM x10
min 1 – 6-8 DB RDL
min 2 – 8-10 pull ups/ring rows
C. EMOM x10
min 1 – 6-8 cal AB
min 2 – 8-10 DB walking deadlifts (Death Marches)
D. 3-4 rounds for quality
4-6 hamstring slider curls
Slingshot walks – 10 forward + 10 backward + 10 shuffle steps each side

Friday
Coaches’ Choice/GRIT Open

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