Week of 092622:

 

Week of 092622:

Monday:

Class at 5PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

30 Sec Half Pushup Hold 

5 Burpees 

30 Sec Parallel Squat Hold 

10 Jump Squats 

Conditioning:
Every 5 Mins for 20 Minutes Complete: 

Run 400M or Bike 28/25 Cals 

Max set of Unbroken Push Jerks 135/95

*Score is total Push Jerks 

 

Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: 5 Bench Press @ 60% 1RM + Max Hand Release pushups 
Min 2: Rest
 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Jumprope
 
Then 3 rounds of:

10 Step Ups alternating 

10 Split Squats (deep)

10 Cossack Squats 

10 Boot Strappers 

 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1: 15-12-8-8-8 Deadlifts @ 40-50-60-70-70-70%
Min 2: 12 Box Step Downs (6 Each Side)
 
Conditioning:

3 Rounds for Time of: 

30 Pullups 

30 Front Squats 115/75

100 Double Unders 
 

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

3 Rounds of:

30 Sec Bar Hang Hold  

10 Tempo Airsquats 

10 Broad Jumps 

10 Pushups 

Strength:
On The Minute for 10 Minutes Complete:
 
Odd: 3 Power Cleans + 3 Jerks @ 55% Clean and Jerk Max 

Even: 8 Lateral Burpees over Bar 

 
Conditioning:

For Time: 

100 Foot Farmers Carry (Bodyweight)

50 Toes To Bar 

25 Burpee Box Jump Overs 30/24

Saturday:

Class at 8:30am

 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:

3 Rounds for Time of: 

48 Calories Bike 
24 Pushups 

48 Double Unders 

24 KB Swings 72/53

48 Walking Lunges 

24 Wallballs 
 

Weekly Static Stretching complex:
 
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

091922

Week of 091922:

 Monday:

Class at 5PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Squats
10 Lunges Each Leg 
10 Pushups 2 sec pause at top 

30 Mountain Climbers 

Conditioning:

10-9-8-7-6-5-3-2-1 Reps For Time of: 

Double Dumbbell Front Squat 50/35

Dumbbell Facing Burpees

*100 Ft Shuttle Run after each round
 
Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: Bike 10/8 Cals 
Min 2: 3- 7 Strict Press @ 70% 1RM 
 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Jumprope
 
Then 3 rounds of:
 
12 Tempo Air Squats
12 Bootstrappers

12 Situps 

30 sec Half Pushup Hold 
 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1: 10 Front Rack Step Back Lunges @ 40% Max Back Squat
Min 2: Rest
 
Conditioning:
 
25-20-15-10 Reps Fo Time of: 

Deadlifts 225/155
Wallballs  
2X Double Unders 
 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run
 
12 Split Squats (6 Each Side)

12 Cossack Squats

6 Pushups

6 high Reach Burpees
 
Strength:
On The Minute for 10 Minutes Complete:
 
Odd: 3 Front Squats  + 3 Back Squats @ 65%

Even: Rest

 
Conditioning:
 
4 Rounds For Time Of: 

Run 400M 

21 KB Swings 53/35

15 Pullups 

 

Saturday:
 
Class at 8:30am
 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:
 
Every Minute On the minute for 25 Minutes Complete: 

Minute 1: Bike 13/11 Cals

Minute 2: 7 Hang Power Cleans 115/75

Minute 3: 13 Burpees 

Minute 4: Max Reps Toes To bar 

Minute 5: Rest 
 
Weekly Static Stretching complex:
 
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

Week of 091222:

Your Choice.....

Week of 091222:

 Monday:

Class at 5PM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:

10 Tempo Medball Squats
10 Box Step Downs Each Leg
30 Singles
 
Conditioning:
 
5 Rounds for Time of:
 
10 Lateral Burpee Box Overs  
20 Medball Cleans
30 Double Unders
 
Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: 5-7 Unbroken Chin-ups
Min 2: 3- 3 Sec Pause Front Squats @70%
 
Wednesday:
 
Class at 5:00 PM
 
Warmup with 5 Mins of Jumprope
 
Then 3 rounds of:
 
12 Tempo Air Squats
6 Inchworms
12 Split Squats
6 Burpees  
 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1:  15 Tap, Tap Pushups + 3 Deadstop Deadlifts @ 70%
Min 2: Rest
 
Conditioning:
 
For Time:
 
Run 800M
 
Then 3 rounds of:
 
5 Double Dumbbell Devils Press 50/35
10 Hang Power Cleans 135/95
 
Then: Run 800M
 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run
 
Then 3 rounds with an empty bar of:
 
5 Tempo Deadlifts
5 Tempo Back Squats
5 Back Rack Shoulder Press
10 Alternating Elbow Rotations
 
Strength:
On The 3^rd Minute for 5 Sets Complete:
 
7 Unbroken Cycles of:
1 Power Clean+1 Front Squat+1 Jerk+1 Back Squat+ 1 Back Rack Jerk
 
*Climb to a max unbroken set
 
Conditioning:
 
8 Rounds Each of 20 seconds on 10 Secs off - of the following:
 
Echo Bike
Push Press 75/55
KB Sumo Deadlift High Pull
 
*Rest 1 Minute Between Movements
 
Saturday:
 
Class at 8:30am
 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:
 
As Many Rounds as Possible in 25 Minutes Of:
 
5 Strict Pullups
7 Burpees To A Target
16 Lateral Box Step Overs
 

• 3 Pushups On The Minute Including 0:00

 
Weekly Static Stretching complex:
 
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

Week of 090522:

Monday:

Class at 8:30 AM

Warmup with a 3-5 Min Jog

Then 3 Rounds of:
8 Dynamic Split Squats (each leg) (knee past toes)
8 Box Step Downs  (each leg)
8 High Reach Burpees
 
Conditioning:
 
5 Rounds for Time of:
 
20 Burpee Box Jumps
18 Single Arm Devils Press 50/35
16 Alternating DB Snatches 50/35
 
Strength:
On The Minute for 10 Minutes Complete:
 
Min 1: Accumuluate 30 Secs with Chin Over Bar (underhand Grip)
Min 2: 3-5 Front Squats @65%
 
Wednesday:
 
Class at 5:00 PM – I am planning to be 15 Minutes late for class today.  Please be smart, work as a group through the warm up and then begin to build up your Deadlift with a partner to roughly 65% of your max.  We will begin the Strength work when I arrive and then I will go over the workout.  Thank You for being flexible…
 
Warmup with 5 Mins of Jumprope alternating single unders on the first minute and Double Under Practice for the second (Cap at 30 Double Unders)
 
Then 3 rounds of:
 
12 Tempo Airsquats 
6 Inchworms
12 Lunges
6 Pushups
 
Strength:
 
On The Minute for 10 Minutes Complete:
 
Min 1:  30 Double Unders
Min 2: 3-5 Deadlifts @ 65%
 
Conditioning:
 
As Many Rounds as Possible In 20 Minutes of:
 
4 DB Thrusters 50/35
6 Toes To Bar
24 Double Unders
 
 
Friday:
 
Class at 5:00PM
 
Warmup with: 800M Run
 
Then 3 rounds of:
 
21 Banded Good Mornings
21 Banded Pull aparts
21 Situps
11 Tempo Airsquats
 
Strength:
On the 2^nd Min for 5 Sets Complete:
 
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Jerk
 
Conditioning:
 
3 Rounds For Time Of:
 
50/40 Cal Bike
30 Situps
15 Hang Power Cleans 115/75
10 Strict Press 115/75
Run 400M
 
Saturday:
 
Class at 8:30am
 
Warmup with: 3-5 Min Run
 
Dynamic Group Warm Up
 
Saturday Grind Workout:
 
For Time:
 
400M Farmers Carry 50/35
30 Wallballs
30 Pullups
30 KB Swings
60 Back Rack Step Back Lunges 95/65
30 KB Swings
30 Pullups
30 Wallballs
400M Farmers Carry 50/35
 
Weekly Static Stretching complex:
 
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

The Group Fitness classes for our loyal adult members will be returning at 5pm Monday, Wednesday, Friday and 8:30AM Saturday Morning. These classes are for current members only and we can not accept any drop ins and are not accepting any new members at this time.  To be placed on a waiting list when new class times or space becomes available please email: Breslin.dave@gmail.com  

New Members interested in remote programming for home can email for details. The monthly rate for the remote coaching will be $35/month and include the full weeks programming at the beginning of the week, access to the private facebook group and each days warm up, conditioning, strength and extra midline work with detailed instruction or video demos when needed.


Current Membership Options:

‪DBSC Unlimited – Access to all Remote and in person training including the private FB Group and Group classes MWF 5PM and Saturday 8:30AM - $75.00/Month Currently Sold Out

‪DBSC At Home – Access to all remote programming including upcoming weeks programming ahead of time, Detailed daily breakdowns to give you your full 60-90 Minutes of work to do at home, including Warm up, Conditioning workout, Strength work, options for scaling and equipment substitutions as well as daily extra Midline strength/accessory work $35/Month Email Breslin.dave@gmail.com for details

‪Small Group or 1 on 1 Personal Training – All Ages – Groups of 1-3 $50/Hour, Groups of 4-6 $75/Hour By appointment only


New members looking to to inquire
about small group or 1 on 1 Personal training, remote coaching or to be placed on a waiting list,
Email: Breslin.Dave@gmail.com

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. 

April 22 2020

Strength/Conditioning:

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