DSC Workouts – Week of 06/26/17

 In Daily Workout

Dayton Strength & Conditioning workouts for the week of June 26, 2017.

Monday

A. EMOM x 12 Power Sn + OHS (build every 3rd min)
B1. Double KB FR squat -8 reps x 3; Rest 1 min
B2. Dball ground to shoulder – 5 reps x 3; Rest 1 min
C1. Elevated single leg glute bridge @30×2 (2 sec hold at top) 10 reps x 3; Rest 30 sec
C2. Bent knee hollow hold 20-30 sec x 3; Rest 30 sec

Tuesday

A. Rope climb technique work 10 min
B. Accumulate 10 seated-standing rope pulls; when not on rope, rest of class will accumulate 2 min dip support hold
–AB warmup for 60 sec cal test
C. 60 sec max calorie AB test
D. Cooldown

Wednesday

A1. 10-15 sec hollow hangs x 3; Rest 15 sec
A2. 5-8 arch/hollow swings x 3; Rest 30 sec
A3. 10 scap pullups x 3; Rest 60 sec
B. 10 min AMRAP @85%
15 calorie AB
15 cal Russian KBS
–Rest 10 min
C. 10 min AMRAP @85%
Run 400 m
10 slam ball
10 pushups

Thursday

A. Push jerk instruction 5-10 min
B. E90s x 8
strict press + push press + push jerk (1+1+1)
C. Partner WOD – AMRAP 20 min
Partner 1:
10 KB swings
10 DB deadlifts
50m farmers carry
Partner 2: OH medball hold/carry while partner 1 is working

Friday

A1. Back squat 5 reps x 4; Rest 15 sec
A2. Seated box jumps 3 reps x 4; Rest 2 min
B. Suitcase deadlift – build to 10RM each side
C. Hip flow cooldown

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