Sunday, October 30, 2022

Week Of 103122


 Week Of 103122


Monday:


NO STRUCTURED CLASSES MONDAY OCT. 31ST 
DBSC MEMBERS (KIDS AND ADULTS) CAN COME IN FOR OPTIONAL OPEN GYM TIME BETWEEN 3:45PM AND 5:30PM TO GET A WORKOUT IN ON THEIR OWN 
ENJOY YOUR HALLOWEEN, AND YOUR BURPEES... 

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Squats 
20 Shoulder Taps 
20 Sec Plank
3 Burpees

Conditioning: 

As Many Reps as Possible in 30 Mins
 Working only for 30 seconds on and 30 seconds off of the following cycle: 

Bike Calories 
Walking Lunges 
Burpees 
Situps 
Wallballs 

*Each cycle through will take 5 mins
**Repeat same sequence for 6 complete rounds..


Strength: 

5 Mins to establish a 3 Rep Max Barbell Strict Press for the day 
then:
 5 Sets of 3 Using 80% of Days Max

* Rest 1:30 Between Sets
* Take Barbell from the Floor

Mobility: 

1 Min Puppy Dog Pose
1 Min Thread The Needle Each Side 
2 Min Seal Position
1 Min Leaning Dragon Each Side


 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 
5 Rollover V sits 
8 Inchworms 
16 Toy Soldiers 

Mobility: 

2 Min Seated Forward Fold 
1 Min Lizard Pose Each Side
2 Min Sumo Squat

 Conditioning: 

As Many Rounds as Possible in 15 Minutes of: 

5 Deadlifts @ 65% 1 Rep Max
13 Pushups 
9 Box Jumps 


Strength:

Weighted Pullups 
3-3-3-3-3-3-3

 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 
10 Broad Jumps 
5 Kip Swings 
10 Situps



Back Squat 
8-8-8-8


 Conditioning:  

On The Minute for 20 Minutes Complete: 

Min 1: 12/10 Calories Bike
Min 2: 12 Deadlifts 9 Hang Cleans 6 Jerks @ 60% Jerk Max
Min 3: 18 KB Swings 53/35
Min 4: Rest
 Mobility: 

2 Min Sumo Squat 
1 Min Wrist each side
2 Min Seal Pose  
1 Min Twisted Cross Each side

Saturday:

Class at 8:30am
 
Warmup With: 3-5 Min Run Then:
 
Dynamic Group Warm Up
 
Workout: No Time Cap

For Time: 

Run 400M
15 Toes To Bar 
30 Single Arm Devils Press 50/35
15 Toes To Bar 
30 Dumbbell Snatch 
15 Toes To Bar 
Run 400M 

Mobility: 

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Saturday, October 22, 2022

Week Of 102422

 Week Of 102422


Monday:


Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Step Back Lunges 
15 Toe Touches 
20 Shoulder Taps 
20 Sec Plank

Conditioning: 

As Many Rounds as Possible in 10 Minutes of: 


30 KB Sumo Deadlift High Pull 53/35
20 KB Pull Throughs 53/35
15 Goblet Squats 53/35



Strength: 

Dumbbell Bench Press

5 Sets of 12 Reps 
Using a weight, you could perform 15 reps with across all sets.. 

Mobility: 

1 Min Seal or Sphinx
1 Min Spinal Twist (each side)
2 Min Forward Fold


 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 
5 Kip Swings 
5 Empty Barbell Strict Press 
24 FlutterKicks 

Mobility: 

2 Min Puppy Dog Pose 
1 Min Thread the Needle Each Side
1 Min Twisted Lizard Each side 

 Conditioning: 15 Minute Cap 

3 Rounds for Time of: 

Run 400M 
12 Pullups 
12 Push Press Using 70% of Strict Press Max 
24 Situps 


Strength:

 5 Sets on the 1:30 of: 

3 Deadlifts 
3 Hang Power Cleans
3 Front Squats 

*Using 65% of Hang Power Clean Max

 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run Then 3 Rounds of: 

10 Alternating Toy Soldiers 
10 Inchworms 
10 Tempo Squats 


Front Squat 
4-4-4-4-4

*Pause in bottom for all reps 

 Conditioning:  15 Minute Time Cap 

4 Rounds for Time of: 

7 Hang Squat Cleans
21 Box Jump Overs 
7 Hang Squat Cleans 
21 Hand Release Pushups 

 * Use 40% Max Hang Squat Clean 
 Mobility: 

2 Min Sumo Squat 
1 Min Wrist each side
2 Min Seal Pose  
1 Min Twisted Cross Each side

Saturday:

Class at 8:30am
 
Warmup With: 3-5 Min Run Then:
 
Dynamic Group Warm Up
 
Workout: 

On the Minute for 20 Minutes Complete: 

Min 1: Dumbbell Overhead Carry 100 Foot 40/25
Min 2: 12 Burpees 
Min 3: D Ball Carry 100 Foot 
Min 4: Bike 10/8 Calories 
Min 5: 50 Double Unders 
Mobility: 

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Sunday, October 16, 2022

Week Of 101722

Week Of 101722


Monday:


Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Step Back Lunges 
10 Broad Jumps
30 Sec Plank

Conditioning: 

As Many Rounds as Possible in 10 Minutes of: 


5 Power Clean @ 55% 1 Rep Max
10 Pushups
15 Airsquats


Strength: 

Push Press

7 Sets of 4 Reps @ 80% of 1 RM Strict Press
*Take From Floor

Mobility: 

1 Min Sumo Squat 
1 Min Lizard Pose (each side)
 1 Min Each Side Forward Leaning Dragon 
1 Min Each Side Single Leg Forward fold
 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 
15 Tempo Air Squats
5 Kip Swings 
5 KB Deadlifts each side 
5 Burpees

Mobility: 

2 Min Forward Fold
1 Min Seal or Sphinx
2 Min Leaning Dragon each side
2 Min Puppy Dog Pose 

 Conditioning: 12 Minute Cap 

3 Rounds For Time of: 

Run 400M
21 KB Swings 
12 Pullups 

Strength:

 5 Sets of 5 Deadlifts

All sets @ 45% 1 Rep Max Deadlift 

 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 
10 Shoulder Taps 
10 Cossack Squats
10 Situps


Back Squat 
7-7-7-7-7

 
Conditioning: 12 Minute Time Cap

Every minute on the minute for 20 minutes complete:

6 Dumbbell Squat Clean and Jerks 35/20
5 Burpees

* Score is missed rounds 
 Mobility: 

2 Min Sumo Squat 
1 Min Saddle Archer Each Side
2 Min Saddle Pose  
1 Min Twisted Cross Each side

Saturday:

Class at 8:30am
 
Warmup With: 3-5 Min Run Then:
 
Dynamic Group Warm Up
 
Workout: 

Teams of 2 complete 2 rounds for time of:

50 KB Swings
50 Goblet Squats
50 OH Plate Lunges 45/25
50 Box Jumps
50 Weighted Situps

* 3 Burpees on the minute throughout

Mobility: 

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Sunday, October 9, 2022

Week Of 101022


 Week Of 101022


Monday:


Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Broad Jumps  
5 Kip Swings
10 Pushups 
5 Rollover V sits 

Conditioning: 15 Min Time Cap 

4 Rounds for time of: 

15 Wall Balls 20/14
12 Pull-ups 
12 Kettlebell Swings, 35/25 
12 Shoulder Press, 55% 1RM


Strength: 

Build up to 60% of your 1 RM and then perform all sets at that weight

Bench Press
4 Sets of 7-10 Reps @ 60% of 1 RM Bench Press

Mobility: 

2 Min Tall Saddle
1 Min Each Side Saddle Archer
 1 Min Each Side Forward Leaning Dragon 
2 Min Seated Straddle 
 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 
15 Tempo Air Squats
5 Box Jumps
5 High Reach Burpees 

Mobility: 

1 Min Wrist Strech Top and Bottom
1 Min Seal or Sphinx
2 Min Leaning Dragon each side
1 Min spinal Twist each side

 Conditioning: 

For time: 

10 Front Squats, (.3-.5 Bodyweight)
20 Box Step-ups 24/20 
Rest 3 mins – 
10 Front Squats, (.3-.5 Bodyweight)
25/18 Air Bike Calories
Rest 3 mins – 
10 Front Squats, (.3-.5 Bodyweight)
50 Sit-ups

Strength:

 5 Sets of 7 Barbell Row  

Use a load that can completed unbroken slow and controlled for all sets 


 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run Then 3 Rounds of: 

10 Tempo Squats 
10 Shoulder Taps 
10 Jump Squats 
15 Toe Touches

On The 2nd Minute for 10 Minutes Complete:
 
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean  

@ 55% Max Squat Clean 
 
Conditioning: 12 Minute Time Cap

10 rounds for time of: 

10 Left + 10 Right Dumbbell Deadlifts 35/25 
10 Dumbbell Floor Press, 35/25 
10 Burpees 
 Mobility: 

1 Min Wrist Stretches each side
2 Min Sumo Squat 
2 Min Saddle Pose  
1 Min Downward Dog 

Saturday:

Class at 8:30am
 
Warmup With: 3-5 Min Run Then:
 
Dynamic Group Warm Up
 
Workout: 
4 Rounds for time of: 

Run 400M 
50 Airsquats 
100 Meter Uphill Farmers Carry 2 X 53/35

Mobility: 

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes

Sunday, October 2, 2022

Week of 100122:

 



We’re all at different stages and levels in our fitness journey and we should accept that.  Trying to do some things will most definitely hurt you more than serve you.  A lot of times doing something just because you can do it, doesn't mean you should do it.  Most everyone here lives busy, stressful lives that don’t always allow for the greatest recovery in between workouts or the time to do the little things that really end up being the big things (FUELING/sleeping/recovering well, stretching, skill practice, meditating, getting up and moving around on rest days, etc..) and because of that, hammering your body with potent, progressive overload during your workouts is just not smart or productive or going to help you enjoy your time outside of the gym. Sure you might feel great for a few minutes because you put an extra 5 pounds on a bar and hit a lift but if it costs you the next 24 hours or more in pain, it just wasn't worth it.  It’s a strange role coaching and programming for a group of people with all different goals, intentions and from different walks of life.  For the most part, you don’t hear much at all from them when they're feeling good but you do hear a lot about, “My (insert body part here) hurts” or, “I can’t do this because of this” and it starts to feel like you are doing them more harm than good which is really just not why you do this kind of thing at all.  So, I’m slowing things down, I’m bringing things back to basics with the adult class and I will be structuring it with a bigger intention on maintenance over progress.  We will no longer be moving loads in the adult classes over 65% of 1 Rep maxes very much at all and accessory movements will not be done in unnecessary high volume or without perfect consistent execution before intensity (speed) – the conditioning work will be simplified, volume will be reduced, and every class will begin or end with dedicated time to mobilizing parts of the body that were most used on that day.  We should be training so that we can feel our best outside of the gym, not so that we can just survive the workout and then be forced to rest or to be laid up while we should be out living our lives.  I don’t want you to think of this as less work or less difficult work but more so as more appropriate work, deliberate work.  Our population is pretty consistent (for the most part) and we’re a small and exclusive group untied to any particular type of training so even though I realize this might not be exactly what EVERYBODY wants, it is how I want to serve this particular group of clients going forward, at least for the time being.  This change in programming starts immediately, be good to yourselves…
 
Week of 100122:

Monday:

Class at 5:00 PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Airsquats 
5 Tempo Pushups 
10 Situps 
5 Rollover V sits 

Conditioning: 

On The Minute For 20 Minutes Complete: 


 Min 1: 25 Wallballs
Min 2: 5 Strict Pullups + 5 Strict Toes To Bar
Min 3: Max Bike Calories
Min 4: Rest
Min 5: Rest
Strength: In a 12 Minute Window 


Build up to 50% of your 1 RM and then perform all sets at that weight

Strict Press
4 Sets of 7-10 Reps @ 50% of 1 RM Strict Press

*30 Double Unders or 1 Minute of Jumprope Practice between Each Set

Mobility: 

2 Min Tall Saddle
1 Min Each Side Saddle Archer
 1 Min Each Side Forward Leaning Dragon 
2 Min Seated Straddle 
 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Bike Then 3 Rounds of: 
 
20 Lunges 
10 Russian KB Swings 
10 Pushups 

Mobility: 

1 Min Wrist Strech Top and Bottom
1 Min Seal or Sphinx
1 Min Twisted Cross Each Side
2 Min Sumo Squat 


 Conditioning: 12 Min Time Cap 

7 Rounds For Time of:

14 Burpees
7 Left arm Dumbbell Hang Snatch
7 Right arm Dumbbell Hang Snatch 

Strength: In A 12 Minute Window
 
5 Sets of 7 Front Squats @ 40% 1 RM Back Squat 

*Use a Box, Ball or target to pause 1 sec at depth

 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run Then 3 Rounds of: 

10 Broad Jumps 
10 Shoulder Taps 
10 Jump Squats 
5 Strict Press (empty bar or broomstick)



Strength:
On The Minute for 12 Minutes Complete:
 
1 Power Clean and Jerk @ 65% 1 RM 
 
Conditioning: 15 Minute Time Cap 

12 Rounds For Time of: 

1 Deadlift @ 65% 1 RM Deadlift
5 Pullups 
10 Pushups 
15 Airsquats 

Mobility: 

1 Min Downward Dog 
1 Min Single Leg Forward Fold Each side
2 Min Puppy Dog 
1 Min Twisted Cross Each side
1 Min Downward Dog 

Saturday:

Class at 8:30am
 
Warmup With: 3-5 Min Run Then:
 
Dynamic Group Warm Up
 
Saturday Morning Grind Workout: 

For Time: 

Run 1 Mile 
100 Foot Farmers Carry 50/35
100 Foot Front Rack Carry 50/35
100 Foot Overhead Carry 50/35
Run 1 Mile 

Mobility: 

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes