Friday, January 30, 2015

January 30 2015



Conditioning:

As Many Rounds as Possible in 7 Minutes of:

15 Wallballs 20/14
15 Box Jumps

Rest 3 Minutes

As Many Rounds as Possible in 7 Minutes of:

15 KB SDHP 53/36
15 Pullups


Strength:

Bench Press

5-5-5-3-3-3

Wednesday, January 28, 2015

January 28 2015



Conditioning:

7 Rounds For Time:

7 DB Deadlifts
7 DB Squat Cleans
7 DB Push Press
7 DB Floor Press
7 DB Lunges (each side)
7 DB Renegade Rows
7 DB Snatches (each side)

* Dumbbell weight 35/20

Strength:

Barbell Row

5-5-5-3-3-3

Monday, January 26, 2015

January 26 2015



Conditioning:

Teams of 2 complete as many rounds as possible in 20 minutes of:

10  Push press 115/75
10 KB Swings 53/36
10 Box jumps 24/20

**1 Person completes full round and then other goes

Strength:

Back Squat
5-5-5-3-3-3

Friday, January 23, 2015

January 23 2015


1 Class at 5PM Today

Conditioning:

For Time:

100 Thrusters 75/55
100 SDHP 75/55
0 Whining
Strength:

Deadlift
5-5-5-3-3-3

**work on jumping rope between sets

Wednesday, January 21, 2015

January 21 2015



Conditioning:
With a running clock perform 

2 rounds for time of:
18 Burpees
15 DB Thrusters 40/25
12 Pullups

At 10 minutes perform 

2 rounds for time of:
18 Burpees
15 DB Thrusters 40/25
12 Pullups

Each triplet should be performed as an all out effort, if done efficiently you will have about an equal amount of rest between each 2 rounder.  If paced slowly, you will not have any rest time and the correct stimulus will not be achieved.  Think of this workout as two 800m sprints with rest in between- not as an easy 1 mile run.  


Strength:

Front Squat
5-5-5-3-3-3

Monday, January 19, 2015

January 19 2015


Conditioning:

Tabata Stations of:

Wallballs
Burpees
Ring Rows
Goblet Squats
Pushups
Box Jump Overs


Strength:

Strict Press
5-5-3-3-1

Push Press
3-3-3

Friday, January 16, 2015

January 16 2015


1 Class at 5PM Today

Conditioning:

5 Rounds of 

Minute 1: Max Reps Strict Pullups
Minute 2: Max Reps Bench Press 135/95
Minute 3: DB Hang Squat Clean Thrusters 40/25
Minute 4: Rest 

**Score combined total reps
Strength: 

Barbell Row
5-5-5-5-5
w/ 80 Foot Sled push between rounds (for load)

Wednesday, January 14, 2015

January 14 2015


Group Classes are currently at full capacity and are for current DBSC Members that are up to date with their memberships only.  We won't be accepting any new members until at least March 1st.  This is just one more way we are separating ourselves from every other gym out there.  We have always promised that the classes would never get so big that you would not get the attention you deserve.  The gyms and instructors that are looking to pack classes and get rich have to work to keep an illusion alive that they hold a secret to your success that is different than your own hard work.  The gyms and instructors like us, that get results, ignore that illusion and provide you with the motivation, tools and avenues to realize that you will only be successful through your own hard work and commitment.  This is the kind of club we have always wanted to build with committed members who want to be in the gym and we have no other goal than to help you learn to live a healthier life and have fun doing it. Congrats you're one of the lucky ones!!!

Conditioning:

With a continuously running clock, begin a new round every 3 minutes until you complete 10 rounds of:

25 KB SDHP 53/36
10 Burpees

*Each round of the SDHP & Burpees is a MAXIMAL EFFORT!! Rest the remaining time and go 100% everytime!!

Strength:

Strict Press
5-5-3-3-1-1-1



Monday, January 12, 2015

January 12 2015



Conditioning:

As Many rounds as Possible in 18 Minutes of:

5 Deadlifts 95/65
10 Hang Power Cleans 95/65
15 Wallballs

Strength:
On The Minute for 14 Minutes 

Odd Minutes : 5 Front Squat (From The Floor)
Even Minutes:  20 Double Unders (or 40 Singles)

Friday, January 9, 2015

January 9 2015

1 Class at 5Pm Today!

Conditioning:
Begin with:
20 Toes to Bar 

Then begin:

21-18-15-12-9-6-3 Of:
Push Ups 
KB Swings 

**20 KB Walking Lunges between rounds

end with:
20 Toes to Bar

Strength:

Barbell row
5-5-5-5-5
w/Strict Pullups between sets

Wednesday, January 7, 2015

January 7 2015


Conditioning:
4 Rounds of:

5 Minutes to complete:
75 SDHP 

Then In Remaining Time complete:

1st set: Max Wallballs
2nd set: Max Box Jumps
3rd set: Max Burpees
4th set: Max Push Press 95/65

**2 Minutes rest between rounds
***Score is total reps completed after 4 rounds 

Strength:

Strict Press
5-5-3-3-1-1-1

Monday, January 5, 2015

January 5 2015



Conditioning:

Teams Of 2 Complete
As Many Rounds/Reps as possible in 20 Minutes of:

30 Burpees
15 Man Makers 35/20
30 Burpees
30 TTB
30 Burpees
45 Wall Balls, 20/14
30 Burpees
45 KB Swings 53/36
30 Burpees
30 Ring Dips (or HR Pushups)
30 Burpees
15 Lunges 35/20
30 Burpees

Strength:

Back Squat
5-5-3-3-1-1-1

Friday, January 2, 2015

January 2 2015


1 Class at 5PM Today


Strength:
On The Minute for 20 Minutes

Odd Minutes : 3 Deadlifts (climbing)
Even Minutes: 20 Double Unders (or 40 Singles)
Conditioning:



Five rounds for time of:

15 Deadlifts 185/135
15 Toes to bar