Workouts – 11/9/15

 In Daily Workout, Fitness, Max Effort

DSC Workouts for Monday, November 9, 2015.
Don’t forget: Military Family Appreciation workouts will be programmed Tuesday and Wednesday this week (11/10-11/11) for classes. Come in and show your love for all our military families!

Bootcamp:

A1. Goblet squats w/wall – 8 reps x 4
Rest :30
A2. Hanging hollow hold – :30 x 4
Rest :30

B. AD Reverse tabata – 10 sec on/20 sec off

C. 15:00 EMOM
min 1 – 10 KBS
min 2 – 30-50 jump rope
min 3- 5 hard ring rows

D. 3 sets:
:30 walking plank
:30 v-ups

Max Effort:

A.  Reverse DB lunges
16 alternating reps
*from 45 + 25# plate
rest 2 min
*during rest 2 laps low bear crawl

B.  30 sec Max Burpees
rest 2 min
x5

C.  3 rounds
10 inverted Barbell Row
10 wallballs
10 row cals

D.  4 sets
10 weighted deadbugs
30 sec single leg plank (alternate legs each round)

Fundamentals:

A.  REFSS
8 reps/ leg
rest 2 min
x 4

B1. DB Row
6 reps/arm
rest 1 min
B2. 30 sec weighted plank
rest 1 min
x4

C.  Row 500 M @ 85%
rest 3 min
x4

D.  3 sets
10 alteranating toe touches
rest as needed

Intensity:

A.  Clean Pull
3 reps
Rest 1:30
x5

B.  Back Squat @ 3 1 1 1
4 reps
rest 2 min
x 6

C.  Row 500 M @ 85%
rest 3 min
x4

D.  4 sets
10 weighted straight leg sit ups
10 banded hip extensions
rest as needed

 

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