DSC Workouts – Week of 12/12/16

 In Daily Workout

DSC 2016 Winter OpenWelcome to another week! Congratulations to our lifters at the 2016 DSC Winter Open! Here are this week’s workouts:

Monday

A. OHS @21X1 – 2 reps every min 10
B. BB RDL @40X1; 4-6 reps x5; rest 90 sec
C. AMRAP 7 minutes
10 thrusters
100m row

Tuesday

A1. DB floor press @20X1; 8-10 reps x4; rest 60 sec
A2. Ring rows @21X2; 6-8 reps x4; rest 60 sec
B1. Band PVC lat pulldowns @2020; 10-12 reps x3; rest 60 sec
B2. Dips @22X2; 4-6 reps x3; rest 60 sec
C. 4 rounds, for quality not time
6-8 yoga push ups
12 banded face pulls
10/side KB windmills

Wednesday

A. Cossack squats – 10 alternating reps x5; rest 60 sec
B. AMRAP 12 minutes
50 DUs/singles
40 wall ball
30 cal AB
20 burpee box jump overs
10 pull ups
C. EMOM x15
min 1 – 12 floor wipers
min 2 – 30 sec anti rotational plank
min 3 – 30 sec amrap medball slams

Thursday

A1. Push press @11X1; 4-6 reps x4; rest 60 sec
A2. Pull ups/ring rows – amrap in 20 sec x4; rest 60 sec
B1. DB tall kneeling OH press @21X1; 6-8 reps x3; rest 60 sec
B2. DB one arm rows @21X21; 6-8 reps/arm x3; rest 60 sec
C. C. EMOM x10
min 1 – 30 sec wall walks
min 2 – 3 prone PVC passthroughs in regular grip + 3 prone PVC passthroughs in eagle grip (slow and controlled)

Friday

A. Frankenstein squats – 3 reps every min x10
***light to moderate weight
B. EMOM x5 – 5 heavy Russian KB swings
C. AMRAP 18 minutes
8 deadlifts
10 box jump overs
12 push press
*same weight for DL and PP

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