The Ready Room At DSC

Friday - January 15th, 2021 1.)10 Rounds / 15 Minutes - 4 KB Swings (or Double KB Clean) - 4 Squats (BW, Goblet, or Double Front Rack)... - 4 Push-ups - 4 TRX Row or Pull-up - Walk or Jog Turf 2.)10 Minutes - Rope Climbs, Yokes & Ladders 3.)Arms & Abs w/Coach

Monday January 4th 2021 1. Squat (DB, KB MB, BB) 5 sets, 5 reps , tempo 3-0-1-1 2. 4 rounds 16 alternating Reverse Lunges 8/8 R/L ... 8 TRX Rows 16 alternating thigh taps 8/8 R/L 3. Single brief case carry 5 sets each arm with partner See more

Monday January 11th 2021 1. 3-5 rounds 8 squats 8 thigh taps 8 RDL ... 2. 3-5 rounds 16 alternating step ups 8/8 8 TRX Rows 8 Kettlebell Swings 3. 3 Rounds Single arm brief case carry L/R Double Brief case carry -Partner up! Grip it up! Move your ass with vigor on the turf, try and smile ! See more

Wednesday January 13th 2021 1. Deadlift 5 sets, 6 reps, tempo 3-0-1-2 2. 3 rounds 10 bent over rows ... 10 squat to press Turf walk between sets 3. Sleds - 6 minutes short heavy fast 4. Arms and abs with Coach See more

Flex Friday - January 8th, 2021 10 Rounds or 15 Minutes -3 Shoulder Taps or Push-ups -3 DB Cleans... -3 DB Squat to Press -3 Pull-ups or 6 TRX Row -Yoke Over/Under Arms & Abs w/Coach

All classes are canceled for Saturday in The Ready Room. If we stay open we can lose the gym. If we close we can lose the gym. We must remain tactical and patient on this one Team. It’s a fight , and we go this! All classes are canceled for Saturday in The Ready Room. If we stay open we can lose the gym. If we close we can lose the gym. We must remain tactical and patient on this one Team. It’s a fight , and we go this!

Tuesday January 12th 2021 1. 4 rounds 10 single arm flat DB press L/R 10 half kneeling lateral ball slams 2. 4 rounds ... 10 incline DB press 10 half kneeling battle rope slams L/R 3. Push up Ladder: 3,6,9,6,3 reps + 9 banded press + Chop L/R 4. Row: 100m Sprint + nostril breathing turf walk See more

Ok, friends here we go again. Please know that On Track will stay open. Please text or callahead with your orders. While we can’t dine in you can come in... and order, visit while we make your order,then take it to go. Remember to wear your mask Rose Monday- Friday Callie Saturday and Sunday We will create grab and go smoothie bowls so that we can serve you fast! We will do everything we can to get through these next few weeks. We got this!!! See more

Wednesday January 6th 2021 1. Deadlift 5 sets, 5 reps, tempo 3-1-1-2 (kB, MB, BB) 2. 3 rounds 10 Bent Over DB Rows ... 10 Squats 3. Kettlebell Swings 3,6,9,12,15 reps + nostril turf walk 4. Sleds and Curls See more

You may not know this but my birthday and Ethan’s are less than a week apart. It was always like birthday week in our house. I thought I would be much older t...han 22 before I ever had to spend it without him. The one thing I want for my birthday is something I can’t have. The only thing I can ask is for you to think about how your words and actions affect other people. You don’t know their story.

Perfect day for a parfait

Ooooooooohhhhhh baby!

Tuesday January 5th 2021 1. 4 rounds 10 DB Flat Bench Press 10 half kneeling ball slams L/R 2. 4 rounds ... 10 incline DB press alternating 10 half kneeling battle rope slams 3. Push Ups 1-6,6-1 reps + 6 leg lifts between each set See more

As a reminder all classes are canceled until the lockdown is over. Speak easy on the subject and don’t ask American questions.As a reminder all classes are canceled until the lockdown is over. Speak easy on the subject and don’t ask American questions.

Killer 10am group class today! The Ready Room at Delco Strength & Conditioning Class Schedule: ... Monday-Tuesday-Wednesday-Friday-Saturday AM: 5,6,8,9,10 PM: 12,4,5,6 Text your full name and Interested In Group or Personal Training to 610-675-6272 and get started today! The Ready Room Get Ready for Life Best of Delco 2020 BEST GROUP FITNESS PROGRAM Proudly Veteran owned and operated. Strength Community Conditioning #tdsc #thereadyroom #strength #strong #delco #conditioning #GYM #fatloss #heart #hustle #fitfam #health #fitness #gymrat #gym #gymlife #workout #train #fitfam #rltw #ryourogue #raw #usapl #lift #usawl #sprinfield #rosevalley #strongfirst #personaltrainer #fearisaliar @roguefitness @delcostrengthandconditioning @samnarditraining @everybeatathletics @thomasdevietro

Wednesday December 9th 2020 1. 3-5 rounds: 10 Flat DB Bench Press 10 Step Ups alternating L/R 20 total 10 TRX Rows ... 2. 5 rounds: 10 Push Ups 20 Kettlebell Swings or Ball Slams 1 lateral ladder drill L/R 3. Sleds- short- heavy- fast See more