19 March 2019

Strength: 16:00 x EMOM -2-6 Pulls (Ring Rows, Pull UP, C2B, Butterfly, MU/Bar MU) -5-10 Push (HSPU, Push Up, Push Up variations Conditioning: For Time: 35/30 calories ski/bike 21 clean & jerk 25/20 calories 15 clean & jerk 15/10 calories 9 clean & jerk

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18 March 2019

Strength: EMOM x 10:00 21 Kbs/25 air squats/:25 sled push followed by 3 sets in 14:00 of Bench Press/Strict Press: 3 @ 75% 3 @ 85% 1-2 @ 90-100%   Conditioning: 4 x 3:00 AMRAP/1:00 REST 12 Wall Balls 6 Burpee Power Cleans    

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DSC March Madness Bracket

Click the link below to fill out your bracket! http://defiancesc.mayhem.cbssports.com/e/c9328121e863ecdc9f4ad3a6b8cf2d660aae2d62804119c1?ttag=BPM19_fb_invite_new&fbclid=IwAR0pQd4co0mksQ7QXpSKu1RWiH6Nm-C0EMJqI0UF6CzqPjsaa1m06ykbA4U

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Thursday, March 14th

Strength 4 Rounds 10 Candlesticks 30 Grasshoppers 10/side Lateral Ball Slams 10 Back Extensions/Good Mornings   Conditioning For Time: 2000/1600 m row 20 Push Ups/15 HSPU 1000/800 m row 15 Push Ups/10 HSPU 500/400 m row 10 Push Ups/5 HSPU

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12 March 2019

Strength: 14:00 x EMOM -1-3 Wall Walks -5-7 Hang Cleans Conditioning: 10 Rounds, alternate rounds with a partner 7 Burpees 15 Wall Balls 100 M Sprint (ski, run) or 12/8 Calorie Bike    

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11 March 2019

Strength: 12:00 x EMOM 18 KBS/15 BS/21 Air Squats then, 14:00 to find new 1-3 RM in Bench or Strict Press: Minute 6: 7 @65% Minute 9: 3 @ 85% Minute 11: 5 @ 75% Minute 13-14: 1-3@100% Conditioning: Time Cap 14:00 100 Prayer Hold/Zercher Step Ups *emom 3-5 pull ups or 4-6 ring rows…

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Thursday, March 7th

Strength 12-1 Partner Ball Slams One partner does 12 Ball Slams, the other holds the ball overhead.  Once partner 1 completes 12 Ball Slams, Partner 2 does 12 ball slams and partner 1 holds the ball over their head.  When either partner has to break, both partners will accumulate :30 of an L sit.  …

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06 March 2019

Conditioning: 3 Rounds X 10:00 to complete: 500 M/400M Row 12 HSPU 12 Cossack Squats 12 Pull Ups   then, after third round REST 1:00 FINISHER: 100 Burpees for time

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05 March 2019

Skill: 15:00 Linking TTB or Ninjas: Kipping Complex 1 Bar MU 2 TTB 3 C2b 4 Pull Ups Conditioning: Tabata 8 rounds each :20/:10 -Double Unders -Thrusters (75/55) – Ice Skaters -Hang Power Snatch/Push Press    

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Tuesday, February 26th

Strength E2MOM (7 rounds) Spend :30-:45 Upside Down Wall Walks Handstand Hold Shoulder Touches Free Standing Handstand Walk   Conditioning 5 x 3:00 Run 200 m 10 Box Jump Overs ME Devils Press 1 min rest.

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