DSC workouts – Week of 08/07/17

 In Daily Workout

Dayton Strength & Conditioning workouts for the week of August 7, 2017.

Monday

A. EMOM x 16:
1. 4 Power Snatch (PS)
2. 8 Burpee
3. 1 PS + 5 OHS
4. 12 KBS (heav-ish)
B. 3 x 5 Dball Squat 52X1; hold last rep :20
C. 3 RFT
– 8 Push Press
– 150m Row
– 8 Thruster

Tuesday

A. IWT
3x
3x DL @ ~ 90%
:45 AB 92+%
R=1:30
-rest 5:00-
3x
5x Thruster
:45 AB 92+%
R=1:30
B. 1 Rounds
– 5.5 Hand-over-hand rope pull up (r = :20)
(R = :60)
– 7.7 Dips (r = :20)
(R:45)
C. Cooldown
– rope climbs as time permits

Wednesday

A. Shoulder & Core Prep:
1) 3 rounds:
10x Banded Scap Push up
10x Banded Whippet
10x Banded Vert. Pull-apart
10x Banded Horiz. P/A
2) 3 Rounds
10 Ring Rows
10 Knee Tuck
10 Shoulder Kip
B. EMOM x 10: 3 Kipping Pull-up (w/ Band as needed)
C. FT (time limit: 9:00)
– 200 Air Squat
-Rest 5:00-
C. AMRAP 17:00
– 3 Pull-ups
– 5 Wall Walks
– 7 Box Jumps 24/20

Thursday

A. 3 Rounds (heavier than last week)
– 4 PJ (R: 45)
– 6 BB B/O Row 4221 (R:45) Yates Row
– 8 BB RDL 53X1 (R:45)
B. Partner WoD: 2 RFT (I go, You go)
6 Dball Clean
12 C Row
6 Thruster
18 Thruster
6 Pull-up (kipping, banded allowed)
24 C AB
P1 does 6 ball cln, then P2. P1 does 12 C row, then P2…)
C. Locomotion/breathing cool down

Friday

A. 3 rounds
– 3x Back Squat , IMMEDIATELY into:
– 4x Depth Drop to Box Jump (as high as possible BJ)
– Rest 2:30-3:00
B. 2/3 Rounds, Quality (short rests b/t moves; Rounds dependent on Time)
– 50′ Bear Crawl
– 50′ Crab Walk
– 50′ Crossbody Stagger Carry, L OH
– 50′ Crossbody Stagger Carry, R OH
– :45 Static Hang
– 50′ Lateral Bear Crawl, L
– 50′ Lateral Bear Crawl, R
– 50′ Duck Walk
– 50′ Spider Crawl

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