DSC Workouts – Week of 12/26/16

 In Daily Workout

Strength and Conditioning Workouts for the week of December 26, 2016.

Monday

A. BB back rack split squats @2121; 8-10 reps/leg x4; rest 60 sec between legs
B. AMRAP 12 minutes
3,6,9,12,etc
cal row
HSPU
50 DUs/singles
C. EMOM x15
min 1 – 10 strict hanging leg/hanging knee raises
min 2 – 35-40 sec L side farmers carry
min 3 – 35-40 sec R side farmers carry

Tuesday

A1. Push press @11X1; 2-3 reps x4; rest 60 sec
A2. Pull up cluster @21X2 – amrap.amrap x4; rest 15 sec/rest 60 sec
***scale to a negatives cluster 3.3
B1. DB seated OH press @40X1; 4-6 reps x3; rest 60 sec
B2. DB one arm rows @31X3; 4-6 reps/arm x3; rest 60 sec
C. C. EMOM x10
min 1 – 1 wall walk + 10-20 sec HS hold
min 2 – chin over bar hang – amsap (30 seconds max)

Wednesday

A. Single arm KB thrusters – 5 reps/arm x4; rest 60 sec
B. EMOM x10 – 5 heavy Russian KB swings
C. AMRAP 10 minutes
12 cal AB
12 alt DB snatch

Thursday

A. EMOM x20
min 1 – 5 pull ups
***scale up with lean away pull ups, scale down with ring rows
min 2 – 10-20 sec BB OH hold with 110% of strict press 1RM
B. 21-15-9
CGBP
L arm DB row
R arm DB row
C1. 12 banded face pulls x2; rest as needed
C2. 10/arm bottoms up KB press x2; rest as needed

Friday

A. EMOM x10
min 1 – 10 walking lunges
min 2 – 10 alternating Cossack squats
B. AMRAP 16 minutes
8 push press
10 T2B/K2E/hanging leg raises
12 box jump overs
C. Accumulate 3 min FLR

PM – GRIT

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