Workouts
Need help understanding something? Check out this glossary
- AMRAP
- As Many Reps/Rounds As Possible
- FT
- For Time
- SDHP
- Sumo Deadlift High Pull
- STOH
- Shoulder To Overhead
- DB
- Dumbbell
- WB
- Wall Balls
- UB
- Unbroken
- GTOH
- Ground To Overhead
- DU
- Double Unders
- TGU
- Turkish Getups
- EMOM
- Every Minute On The Minute
- EOMOM
- Every Other Minute On The Minute
- CTB
- Chest To Bar
- K2E
- Knees To Elbows
- T2B
- Toes To Bar
- OHS
- Overhead Squat
- ME
- Max Effort
- AFAP
- As Fast As Possible
- BURPEE OTB
- Burpee Over The Bar
Extra Coaching Time:
- Shuttle Run Mechanics...footwork baby!
- Wall walk positioning
- Devils Press efficiency
27:00 EMOM
1: x5-7 50' shuttle runs (25'/25')
2: x2-4 wall walks
3: 6-8 SA alt devils press
Box Back Squats
8x2
This will be our last variation of back squat in this cycle. For those that have a "sticking point" in their squat - these are for you! Box squats remove the stretch/shortening portion of the squat and force the recruitment of muscularity to overcome the dead stop. These are great for power application, posterior chain development, and overall squat mechanics. Start light and stay snappy today.
12:00 AMRAP
60/50 C2 bike cals
60 wall balls
60 Kb swings (70/53)
ME C2 bike cals in remaining time
Accessory Oly Work
4x2 tall snatch
*Start light and work up slightly through each set
5:00 EMOM
x3 power snatch between 72.5%-82.5% of 1RM
4x1 power snatch between @ 85%-90% of 1RM, rest as needed between
3 rounds
ME for 1 minute at each movement
Sandbag cleans*
T2B
Double Unders
1 minute rest
*choose a weight that allows you to get at lease 8 reps
12:00 EMOM
1: 1 rope climb
2: 50' empty yoke carry
3: :45 sandbag bear hug hold
4: 100' heavy farmers carry
5 rounds with a partner (alternating movements)
x21 box jumps (30/25)
x15 HSPU
x9 clean and jerk (155)
E3MOM for 15:00 EMOM
ME (-3) strict press @ (95/65)
ss
x15-18 face pulls
3 rounds
x10 box jump overs
x8 power snatch (95/65)
x2 wall walks
rest 2:00
2 rounds
x12 box jumps overs
x10 power snatch
x3 wall walks
rest 1:00
x15 box jump overs
x12 power snatch
x4 wall walks
DSC Community:
We are doing a donation collection to support the families that have been impacted by the Spokane Complex Fires.
• Global Neighborhood Thrift: Clothing
• Spokanimal: Dog food, cat food, blankets, towels, etc
• Project Beauty Share: Toothbrushes, toothpaste, feminine hygiene products, soap, razors, lotion, lip balm, deodorant, hairbrushes, etc
Donations can be left downstairs, to the right of the lockers.
The items will be collected and dropped off on Friday morning.
Thank you all,
DSC Staff
Accessory Oly Work:
4x2 tall clean
*Start light and work up slightly through each set
6:00 EMOM
x2 power clean between 70%-80% of 1RM
4x1 power clean between @ 85%-90% of 1RM, rest as needed between
x70 WBs for time
*perform x7 T2B every break
rest 3:00
x30 T2B for time
*perform x10 WBs every break
*choose rep schemes total WBs under 120 and total T2B under 60
DSC Community:
We are doing a donation collection to support the families that have been impacted by the Spokane Complex Fires.
• Global Neighborhood Thrift: Clothing
• Spokanimal: Dog food, cat food, blankets, towels, etc
• Project Beauty Share: Toothbrushes, toothpaste, feminine hygiene products, soap, razors, lotion, lip balm, deodorant, hairbrushes, etc
Donations can be left downstairs, to the right of the lockers.
The items will be collected and dropped off on Friday morning.
Thank you all,
DSC Staff
Burpee "OVER" skill work
Coach will spend time working on efficient movement
28:00 AMRAP
x21 row cals
x15 burpees over erg
x9 double DB hang snatch (50s/35s)
x15 burpees over erg
x21 row cals
Rest 1:00