Friday, April 24, 2020

April 24 2020

The gym is currently closed and all adult strength and conditioning classes are on hold during the Covid-19 situation.  You can find simple at home workouts on the DBSC Facebook page daily that can be done at any ability and with no equipment. Our regular programming including warmups, workouts and strength work will be posted in the private members only Facebook group. 

Wednesday, April 22, 2020

April 22 2020


3 Rounds For Time Of:

Run 800M
30 Pullups
15 Power Cleans 115/80

At Home/No Equipment Version:

4 Rounds For Time of:

Run 800M
30 Backpack Rows
15 Burpee Backpack Ground to Overhead

Fill Backpack to Roughly 20Lbs for Men 15 Lbs for women

Monday, April 20, 2020

April 20 2020

Strength and Conditioning:

20-15-10 reps for time of:

Thrusters 95/65
Toes to Bar 
Box Jumps

At Home/No Equipment Version:

30-20-10 Reps For Time of:

Backpack Thrusters 
Backpack Situps
Box Jumps

Fill a backpack with roughly 20 Lbs for men and 15 Lbs for women.  Make sure to squat below parallel each rep and press to full extension for each rep of the thruster.  On the situps start with arms extended lying flat on the ground with the soles of your feet together and situp until your shoulders come in line with your hips at the top of each rep. If you don't have a box find a set of stairs of an appropriate height that you can safely jump to and come to a full stand at the top of each jump.   

Friday, April 17, 2020

April 17 2020

Strength and Conditioning:

As Many Rounds As Possible in 18 Minutes of:

20 Dumbell Box Step Ups 
20 Dumbell Push Press (10 each side)
20 Dumbell Reverse Lunges 
10 Dumbell Power Cleans 


For the Box Step Ups and Push Press you are only using 1 single dumbell.  On the step ups you can hold it wherever you find most comfortable.  On the push press you will do 10 reps on one side and then 10 on the other.  For the Lunges and Power Cleans you will use a dumbell in each hand holding them in the front rack position for the lunges and returning to the floor for each rep of the power cleans.  

At Home Version:

As Many Rounds As Possible in 18 Minutes of:

20 Backpack step ups
10 Pike Handstand Pushups
20 Backpack reverse Lunges
10 Broad Jumps

Wearing a backpack loaded with roughly 50 lbs for men and 35 lbs for women progress through all the movements wearing the backpack for the entire workout.

Wednesday, April 15, 2020

April 15 2020

Strength and Conditioning:

5 Rounds for Time of:

20/15 Cals Bike
8 Front Squats 155/105
50 Meter Farmers Carry 50# Dumbells 

*Take the Front squats from the floor
**Carry two 50 LB Dumbells for the Farmers carry 

At Home No Equipment Workout:

5 Rounds for Time of:

100 Mountain Climbers 
10 Backpack Front Squats
100 Yard Backpack Bear Hug Carry 

*Fill Backpack with roughly 50 Lbs for Men and 35 Lbs for women 
**For the Front Squats Hold in front like a bear hug and squat below parallel  making sure to stand up completely between each rep
*** Holding the backpack in front the same way carry the load for 100 Yards 
****Do not advance unless carrying the load

Monday, April 13, 2020

April 13 2020


3 Rounds for Time of:

7 Clean and Jerks 135/95 
14 Deadlifts 135/95
21 Toes to Bar 
At Home/No Equipment Version: 

4 Rounds for Time Of: 

7 Burpee Backpack Ground to Overheads
14 Inchworms
21 Backpack Situps

Friday, April 10, 2020

April 10 2020


5 Rounds for time of:

15 Box Jumps
15 Deadlifts 225/155
12 KB Swings 53/35
12 Wallballs

Todays At Home No Equipment Workout:

As Many Rounds as Possible in 15 Minutes of:

15 Box Jumps
10 Inch Worms
12 Rollover V - Sits
12 BackPack Thrusters

* If you don't have a box find a set of stairs and jump to an appropriate step (Be Safe)
** Fill a back pack with laundry and books to roughly 25 Lbs for Men and 15 Lbs for women for the thrusters