DSC Workouts – Week of 11/28/16

 In Daily Workout

Happy Week After Thanksgiving! Hope you all had a great holiday and are ready to get back in the swing of things at DSC. Here are this week’s workouts:

Over 80 participants came out to row to support House of Bread.

Over 80 participants came out to row to support House of Bread.

Monday

A. BB single leg, front foot elevated split squats @32X1; 8-10 reps/leg x4; rest 60 sec between legs
B. AMRAP 20 minutes
5 pull ups
10 push ups
15 air squats
C. EMOM x15
min 1 – 10 medball hammer throws
min 2 – 12 medball twists
min 3 – 30 sec amrap medball slams

Tuesday

A1. CGBP @22X1; 6-8 reps x4; rest 60 sec
A2. Pendlay rows @21X0; 4-6 reps x4; rest 60 sec
B1. DB bent over rows @20X0; 10-12 reps x3; rest 60 sec
B2. DB half kneeling OH press @20X2; 8-10 reps/arm x3; rest 60 sec
C. EMOM x10 – 3 dips + 3 pull ups

Wednesday

A. Back squat @20X1; 4-6 reps x5; rest 90 sec
B. Sumo deadlift – 5 reps every min x8
C. AMRAP 12 minutes
10 dips
20 walking lunges

Thursday

A1. Pull ups/negatives (mixed grip) – 6-8 reps x4; rest 60 sec
A2. DB seated OH press @21X1; 6-8 reps x4; rest 60 sec
B1. Banded straight arm pulldowns @2020; 10-12 reps x3; rest 60 sec
B2.Banded tricep pressdowns @2020; 10-12 reps x3; rest 60 sec
C. 4 rounds, for quality not time
5 serratus wall slides with foam roller
8 prone PVC passthroughs
15 banded face pulls

Friday

A. DB walking lunges – 20 steps x5; rest 60 sec
B. In teams of 2:
3 rounds for time
Partner 1 – 500m row
Partner 2 – double KB front rack hold
Switch
C. Accumulate 3 min FLR

Friday PM – GRIT TBD

Over 80 participants came out to row to support House of Bread.

Over 80 participants came out to row to support House of Bread.

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