DSC Workouts – Week of 10/24/16

 In Daily Workout

DSC Strength & Conditioning workouts for the week of October 24, 2016.

Monday

A. 13516468_1132888790067545_1445181640481321662_nRowing practice/instruction
20/16 (guys/girls) cal row for time, rest 2 min x3
B. EMOM x20
min 1 – 6 bar facing burpees
min 2 – 3-5 arch-hollow swings on pull up bar (scale as needed)
min 3 – 12 unbroken wall ball
min 4 – 30 sec DUs/single unders
C. Bottoms up TGU – 10/arm not for time

BONUS:
A. 10 pelvic tilts + 10 standing pelvic tilts
B. Bent knee hollow hold – 30 sec on, 30 sec off x5

Tuesday

A. Goblet squat @3131 tempo – 6 tough reps x4; rest 2 min
B. BB RDL @3030; 8-10 reps x3; rest 90 sec
C. AMRAP 10 minutes @high effort
10 deadlifts (135/95)
20 cal AB
—rest 5 min
***accumulate 60 sec FLR in this time
D. AMRAP 10 minutes @high effort
3 wall walks – scale with “tough” push ups here
10 KB swings
30 DUs/singles

Wednesday

A. CGBP @40X1; 4-6 reps x5; rest 90 sec
B1. Single arm ring rows @21X2; 4-6 reps/arm x4; rest 60 sec
B2. Push ups @2222; 6-8 tough reps x4; rest 60 sec
C. 6 sets
10 unbroken thrusters AFAP; rest 10 sec
60 sec AB @moderately tough pace
rest walk 60 sec

Thursday

A1. Single arm KB deadlift with rotation – 6 reps/arm x4; rest 60 sec
A2. KB goblet hold alternating step ups – 20 reps x4; rest 60 sec
B. Mixed grip pull ups/negatives – 4-6 reps x3; rest 2 min
C. 5 sets @high effort
60 sec row
30 sec rest
—rest 2 min
5 sets @high effort
60 sec row
30 sec rest
—rest 2 min
5 sets @high effort
60 sec row
30 sec rest

BONUS:
A1. Cable standing external rotation – 10 reps/arm x2; rest as needed
A2. Cable standing internal rotation – 10 reps/arm x2; rest as needed
A3. Single arm bottoms up KB hold – 10-15 seconds/arm x2; rest as needed

Friday (AM)

A. 10-12ish minutes of handstand progression instruction
B. Accumulate 2 min of HS hold, whatever is challenging
C. AMRAP 14 minutes
50 cal row
40 wall ball
30 box jump overs
20 burpees
10 pull ups
C. Bottoms up TGU – 15/arm not for time

BONUS:
A. 10 pelvic tilts + 10 standing pelvic tilts
B. Bent knee hollow hold – 30 sec on, 30 sec off x5

GRIT: TBA

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