DSC Workouts – Week of 10/10/16

 In Daily Workout

Strength and Conditioning class workouts for the week of October 10, 2016.

Our 6 am crew, going strong!

Our 6 am crew, going strong!

Monday

A1. DB bench press @21X1; 4-6 reps x5; rest 60 sec
A2. Weighted pull ups/negatives @20X0; 3 tough reps x5; rest 60 sec
B1. 10 BB inverted scap retractions x3; rest 30 sec
B2. 10 tricep push ups x3; rest 30 sec
C. Thrusters (95/65) – 10 reps AFAP x5; rest 1 min between

BONUS:
A1. Banded 90-90 hip stretch – 60 sec/side (and 60 sec per direction – int and ext rotation) x2; rest as needed
A2. Kneeling hip flexor stretch – 60 sec/side x2; rest as needed
A3. Half kneeling rock back adductor stretch – 10 reps/leg x2; rest as needed

Tuesday

A1. Russian step ups – 15 reps/leg x3; rest 60 sec (no rest between legs)
A2. Kang squats – 8 reps x3; rest 60 sec
B. BB inverted rows @21X2; 4-6 tough reps x5; rest 60 sec
C. 6 sets @high effort
10 cal AB
10 KB swings
10 burpees to 6″ OH reach
rest 60 sec

BONUS:
A1. 12 band pull aparts x3; rest as needed
A2. 5/arm bottoms up KB press x3; rest as needed
A3. 10 scap pull ups x3; rest as needed

Wednesday

A. 10-12 min DU practice
B. EMOM x12 – 1 HIGH box jump
C. AMRAP 15 minutes
3 step down box jumps
3/arm alternating DB snatch
6 step down box jumps
6/arm alternating DB snatch
9 step down box jumps
9/arm alternating DB snatch
….etc
D. 30 Turkish sit ups (15/arm) – not for time

BONUS:
A1. 10 pelvic tilts x3; rest as needed
A2. Pelvic tilt into 20 sec glute bridge hold x3; rest as needed
A3. Pelvic tilt into 30 sec bent knee hollow hold x3; rest as needed

Thursday

A. Goblet squat – work up to a tough 10
B. Same weight as in A – 5 reps @3030 tempo x3; rest 2 min
C. Single leg knees touching good mornings @2020; 6-8 reps x3; rest 60 sec between legs
D. AMRAP 1 min @high effort
50m row
burpees for the remainder
rest 30 sec x5
AMRAP 1 min @high effort
30 DUs/30 singles
walking lunges for the remainder
rest 30 sec x5

Friday

AM Classes
A. Strict press 5-4-3-2-1; rest 2 min
B1. Lean away pull ups @21X1; amrap x4; rest 60 sec
B2. DB push up + plank row (each arm) – 10 reps x4; rest 60 sec
C. 5 sets
10 air squats
rest 20 sec
5 jump squats
rest 30 sec

GRIT Hint: “Around the World”

The amount of participants will determine the amount of work this Friday evening. So, come join us and share the load!

 

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