May 26 2016

1 Class at 4PM Today

Holiday weekend Schedule:

Friday: 1 CLASS AT 4PM

Saturday: 1 CLASS AT 8:30AM

Monday: 1 CLASS AT 9AM

Conditioning:

For Time in Teams of 2 Complete:

100 Walking Lunge steps

30 Power Snatches 95/65

25 Box Jumps

75 Double Unders

200 Walking Lunge steps

60 Power Snatches 75/55

50 Box Jumps

150 Double Unders

Split Work as desired

Strength:

5 Climbing sets of 

3 Strict Press + 3 Push Press

(From The floor)

May 25 2016

Class at 4PM, 5PM and 6PM Today 

Conditioning:

For Time:

Run 800M 

Then:

5 Rounds of:

12 Deadlifts

9 Hang Power Cleans

6 Jerks 

Then:

Run 800M 

Use a Barbell loaded with 135/95

Scale as needed

Strength:

Barbell Row

7-7-5-5-5

work on your pullup efficiency between sets 

Holiday weekend Schedule:

Friday: 1 CLASS AT 4PM

Saturday: 1 CLASS AT 8:30AM

Monday: 1 CLASS AT 9AM

May 23 2016

 Class at 4pm, 5pm and 6pm Today

Conditioning:

3 Rounds for Max Reps of:

Wallballs

Box Jumps

Barbell Ground to Overhead 75/55

Calories (Bike/Row)

Burpees

Rest

No rest between movements- 1 Minute each station - transition quickly to achieve max reps

Strength:

Back Squat

7-7-5-5-5

May 20 2016

Class at 4PM and 5PM Today

Conditioning:

Every 5 Minutes a new round begins of:

Run 400M 

Round 1) 50 KB Swings 53/35

Round 2) 40 Front Squats 75/55

Round 3) 30 Pullups

Round 4) 25 Strict Press 75/55

Rest for the remainder of the 5 minute round after run and all reps are completed.  Go Hard or get No Rest!

Strength:

On The Minute for 12 minutes

Odd: 6-8 Bench Press @ Bodyweight/.75 Bodyweight

Even:  6-8 Unbroken Toes to Bar

May 18 2016

 Class at 4PM, 5PM and 6PM Today

Conditioning:

 For Time: 

75 Wallballs (20/14)

80 Double Unders

25 Box Jumps

80 Double Unders

25 Box Jumps

80 Double Unders

75 Wallballs (20/14)

Strength:

Deadlift

5-3-3-1-1.....

1 Rep max attempts should only be attempted if you have been consistent in coming to class, if you are new or inconsistent and have not been here for the weekly deadlift sessions make this a 5 x 5 session.

May 16 2016

Conditioning:

For Time: 

800M Run

30 DB Thrusters 40/25

30 Situps

30 OH Plate Walking lunges (each leg)

30 Knees to elbows

30 KB SDHP

30 Burpees to a plate

800M Run

Strength:

Front Squat

5-5-3-3-3-3

May 13 2016

Class at 4PM and 5PM

Strength:

On the minute for 14 Minutes:

Odd: 5 Deadlift (Climbing)

Even: Max Unbroken Toes to bar

Conditioning:

For Time:

50 Box Jumps

40 Burpees

30 Ground to Overhead 95/65 (Athletes Choice)

20 Pullups

10 Deadlift 185/135

May 11 2016

Stef sent over her time to beat this morning...

Class at 4PM, 5PM and 6PM today

Conditioning:

5 Rounds for Time of:

24 Pushups

24 KB SWings

24 KB Walking Lunge Steps

Run 400M 

Strength:

Strict Press

7-7-5-5-5

Take it from the rack or the floor

May 9 2016

Class at 4PM, 5PM and 6PM today

Conditioning:

 As Many Rounds as possible in 15 Minutes of:

1 Deadlift

1 Hang Power clean

1 Front Squat 

1 Push Press

5 Burpees every time you put the bar down

Men Use either 75,95, 115 or 135

Women use either 45, 65, 75 or 95

*** Score is weight multiplied by the rounds

 


Strength:

Back Squat

7-7-5-5-5

Side Note:

I was tagged in this post over the weekend and while I know Erin/"Brandy" was making a joke I saw the opportunity to point something out here.  No one in our gym should ever consider branching out and exploring/experiencing other types of fitness as cheating on what we do or being disloyal to me.  The whole reason we train the way we do when we're in the gym is so that we are prepared for any type of training or test of fitness we might encounter.  The workouts at DBSC are your base or foundation to get out there and use your fitness in all types of ways.  If you are consistently coming to class you are building the capacity, endurance and strength to not just perform well at what we do but also at what other people are considering themselves specialists at. I am 100% confident that other specialist driven gyms or training routines don't provide their clients with that benefit so you should be happy to be able to jump right into someone else's routine and perform it well.  This is something that doesn't work the other way around and is proven every time someone who considers themselves fit in their area of fitness jumps into one of our classes and begins to fail.  Be proud that what we do doesn't make you only efficient at one area of fitness and go run some 5k's, take a spin class, do a mud run or join your friend at their big name gym and outlift them.  Get out their on your off days and use the fitness that we build in the gym, that's the whole point of living a healthy and fit lifestyle...

May 6 2016

Class at 4pm and 5pm Today

Conditioning:

3 Rounds for Time of:

Run 800M

32 Situps

8 Deadlifts 315/205

Strength:

Bench Press

7-7-5-5-5

** Work On Handstand Holds or Handstand pushups between sets

May 4 2016

 Class at 4PM, 5PM and 6PM Today

Conditioning:

 3 Minutes as Many rounds as Possible of:

3 KB Swings 72/53

6 Pushups

9 Airsquats

Rest 1 Minute, Repeat 5 Times

Strength:

Barbell Row 

7-7-5-5-5

**4-8 Strict Pullups Between Sets

May 2 2016

Class at 4PM, 5PM and 6PM Today 

Conditioning:

18-16-14-12-10-8-6 Reps For Time of:

Hang Power Clean 115/75
Front Squat 115/75lbs

15 Min Cap

Strength:

Strict Press 

7-7-5-5-5