DEUCE: Delta Bravo
DEUCE Gym
Functional Fitness, Weightlifting, General Fitness, Strength & Conditioning, Functional TrainingDelta Bravo is for those looking to stretch their potential, challenge what they thought was possible, and engage in an at-home training experience that gets you in the best shape of your life.
Using only a pair of dumbbells (which you can buy from DEUCE Gym), coach Ben Smith will lead you on a journey to your ultimate fitness.
Delta Bravo is a throwback to simpler times where training didn’t require a ton of equipment, where community was put first, where people held each other to a high standard, and where no one took themselves too seriously. Delta Bravo leverages hard-backed principles of exercise science and behavioral psychology to deliver legitimate strength and conditioning at home.
Blending strength, bodybuilding, and conditioning protocols in an array of movement patterns, Delta Bravo delivers results in 5 balanced days per week.
Simply put, it is the most effective strength and conditioning workout in the world.
If you don't have dumbbells, we got you. Once you register for Delta Bravo, we will send you a link to purchase Delta Bravo dumbbells online and we will ship them straight to your door.
A
Delta Bravo Dynamic Push Ups
5 x 5
B
Delta Bravo DB Floor Press
1 x MAX
C1
Delta Bravo DB Renegade Rows
4 x 10
C2
Delta Bravo DB Skullcrusher
4 x 10
Circuit
D
Then, complete 4 rounds for time: 15 Narrow Grip Pushup 25 Shoulder Press (empty hands) -Rest :60-
A
100 m Sprint
8 x 100
B
Delta Bravo Forward Plank Elbows
1 x 5:00
A
Delta Bravo Kneeling Jump
5 x 5
B
Delta Bravo DB Front Squats
1 x 1:00 @ MAX
C
Delta Bravo DB Deadlifts
6 x 10
D1
Delta Bravo DB Zercher Goodmorning
4 x 10
D2
Delta Bravo DB Reverse Lunges
4 x 10
Circuit
E
Then, complete 2 rounds for MAX reps: AMRAP 3 20 Lateral DB Jumps 10 DB Power Cleans -Rest 3 minutes-
A
400 m repeats
3 x 400
B
Delta Bravo DB Plank Pull Through
4 x 10
A
Delta Bravo Tuck Jumps
5 x 5
B1
Delta Bravo DB Offset Reverse Lunge
4 x 10
B2
Delta Bravo DB SA Push Press
4 x 10
C1
Delta Bravo Foot Elevated Push Up
4 x 12
C2
Delta Bravo Single Leg Glute Bridge
4 x 24
Circuit
D
Then, complete 3 rounds for time: 30 Step Death March 30 Lateral Skier Hops
E
Delta Bravo Sliding Hamstring Curls
1 x 50
DEUCE Gym
Delta Bravo programming developed by DEUCE Gym's elite coaching staff.
Thoughtfully designed programming that challenges completely. 5 Days/Week, less than an hour each time. No BS, just DBs.
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Ben Crookston
Washed Up Athlete, Tech Guy
Verified Athlete"Delta Bravo has been the ultimate therapy. Creative training, with efficient sessions I can get done over my lunch break. I almost feel like a real athlete again...almost."
Jun Endo
No gym? No problem.
Verified Athlete"Delta Bravo changed the game. When you don’t have time to go to the gym, or don’t have a gym to go to, especially of a pandemic, the at-home workout experience is right there, ready to go anytime, in the palm of your hands."
Kanani Harwood
CrossFit Coach, Mother of 2
Verified Athlete"Done these workouts in a park, garage, apartment, and full gym. Delta Bravo is the definition of adaptable, convenient, and truly functional fitness. Brilliant programming, full-on support, and the ability to connect with other members only adds to the experience of seeing your strength increase!"
Xea Myers
Learned self-love and lost 62 lbs.
Verified Athlete"I’ve been enrolled for 6 months and have lost a total of 62 lbs. Though my weight loss has been an incredible yet challenging experience, this program has taught me the true definition of consistency, hard-work, dedication, but most importantly self love. I am so grateful for DELTA BRAVO."
When you join a team you’re getting more than programming, you’re joining an online community.
DEUCE: Delta Bravo
DEUCE: Delta Bravo
DEUCE: Delta Bravo
