DSC Workouts – Week of 12/5/16

 In Daily Workout

DSC Strength and Conditioning class workouts for the week of 12/5/16.

Monday

A1. CGBP @22X1; 4-6 reps x4; rest 60 sec
A2. DB bent over rows @21X2; 4-6 reps x4; rest 60 sec
B1. DB strict press @20X0; 8-10 reps x3; rest 60 sec
B2. Band seated single arm lat pulldown @2020; 8-10 reps/arm x3; rest 60 sec
C. EMOM x10
min 1 – amrap strict press @75%1RM
min 2 – 20 sec amrap BB inverted rows (bar @hip height, scale as needed)

Tuesday

A. OHS @32X1 – 1 rep every min x10
B. Sumo deadlift – 10 tough n go reps x3; rest 2 min
C. AMRAP 15 minutes
30 box jump overs
30 wall ball
30 KB swings
30 cal AB
30 alt DB snatch

Wednesday

A. EMOM x20
min 1 – 3 weighted pull ups/negatives
min 2 – 3 weighted push ups
B1. Band PVC lat pulldowns @2020; 10-12 reps x3; rest 60 sec
B2. BB skull crushers @20X1; 8-10 reps x3; rest 60 sec
C. 4 rounds, for quality not time
10 banded face pulls
10/side KB windmills

Thursday

A. BB front rack Russian step ups 12,10,8 reps/leg; rest 60 sec between legs
***add weight each set
B. 21-15-9
thrusters (95/65)
pull ups
(10 minute time cap)
C. EMOM x15
min 1 – 10 floor wipers
min 2 – 20-30 sec FLR
min 3 – 30 sec amrap rotational medball slams

Friday

A1. Strict press @21X1; 5-6 reps x4; rest 60 sec
A2. Pull ups/ring rows – amrap in 20 sec x4; rest 60 sec
B1. DB glute bridge floor press @20X1; 6-8 reps x3; rest 60 sec
B2. Band seated single arm horizontal rows @2121; 8-10 reps/arm x3; rest 60 sec
C. EMOM x10 – 2-3 wall walks

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