May 30 2014

*****5PM Class Only Today

Conditioning:

As many rounds as possible in 15 Minutes of:

10 Toes to bar

15 Box Jumps

20 Wallballs

Strength:

Front Squat

5-5-5-5-5

May 28 2014

Conditioning:

With a running clock 

At 0:01 begin:

10 Down to 1 

KB Swings

Goblet Squats

Burpees

At 12:00 begin 

1 up to 10 of:

KB Swings

Goblet Squats

Burpees

At 24:00 Stop

Strength:

Push press

5-5-5-5-5

Dips

3-3-3-3-3

Special 8 Week Trial for New Members!!

8 Weeks of Adult Group Fitness classes At Doughboy Wrestling Club

When:

Mondays – 5:00-6:00p

6:00-7:00p

Wednesdays – 5:00-6:00p

6:00-7:00p

Fridays – 5:00 – 6:00p

Saturdays – 8:30-9:30a

Who is it for:

Anyone looking to increase their overall fitness level, lose weight and/or gain strength.  Whether you are getting in shape for a challenge, a sport or just to feel better about yourself this is the class for you.  All ages and fitness levels welcome.

What you can expect:

Each workout will be different from the last and you will never get bored or plateau in your training as a result.  Every movement is scalable for anyone’s fitness level and will be gone over during class so that no one feels unsure or unsafe.  With a mixture of weightlifting, gymnastics, strongman/woman and cardio there is no better way to become all around fit and physically prepared.

Pricing:

8 Week Trial - $125.00

Monthly Unlimited Membership –$75.00/month (at 4 classes/week that’s only $4.35 per class!!!)

For more info or questions contact: Breslin.Dave@gmail.com or Marshall@doughboywrestling.com

May 23 2014

Memorial Day Weekend Schedule:

Friday -  5PM

Saturday - 8:30AM

Monday - 1 Class at 9:00AM (no 5pm or 6pm)

Conditioning:

7 Min AMRAP

10 Ground to Overhead

10 Burpee over Bar

Rest 90 Seconds

7 Min AMRAP

10 Back Squats

10 Toes to Bar

Strength:

Barbell Row

5-5-5-5-5

Sled Pushes

May 21 2014

Conditioning: 

4 Min AMRAP

12 KB Swings

8 Pullups

6 Box Jump Overs

*** Rest 1 Min after each AMRAP Repeat 4 Times 

Strength:

Back Squat

5-5-5-5-5

May 19 2014

Conditioning:

4 Rounds for Time of:

15 Deadlifts

15 Front Squats

15 Pushups

Run 400M 

Strength:

Strict Press

5-5-5-5-5

Dips

3-3-3-3-3

May 16 2014

****5PM Class Only Today

Strength:

15 Minutes to establish a 5 Rep Max Deadlift

(Aim to do it in 5 Sets)

Conditioning:

For Time:

12 Deadlifts 

40 Wallballs 20/14
9 Deadlifts
30 Wallballs
6 Deadlifts
20 Wallballs
3 Deadlifts
10 Wallballs

*** Deadlifts should be done with 70% of 5 Rep Max

May 14 2014

Conditioning:

Every minute on the minute for 20 minutes perform:

Odd Minutes: 

10 KB Swings 53/36

4 Burpees

Even Minutes:

100 ft Odd Object Carry

4 Box Jumps 24"/20"

* Score is uncompleted rounds

Strength:

Barbell Row

5-5-5-5-5

May 12 2014

Conditioning:

5 Min AMRAP

6- Power Snatch

9- Lateral Burpees

5 Min AMRAP

6- Hand Release Pushups

9- Burpee Box Jumps

5 Min AMRAP

6- Thrusters

9- Burpees

****90 Second rest between AMRAPS

Strength:

Back Squat

5-5-5-5-5

May 9 2014

****5 PM Class Only Today

Conditioning: 

Teams of 2 For time:

60 KB Swings 53/36#

60 Wallballs

60 OH Plate Lunges 45/25#

60 Goblet squats 53/36#

60 Toes to Bar

800m weighted carry cash out

Both team members must stop and complete 3 Burpees every minute on the minute during the 60 rep sets

Strength:

Strict Press

5-3-3-3-1

May 7 2014

Conditioning:

For Time:

400M Run

50 Box jump 

50 Jumping pull-ups

50 Kettlebell swings (35, 25#)

50 Walking Lunge steps

50 Situps

50 Push press (45, 35#)

50 Supermans

50 DB Thrusters 25/15

50 Burpees

400m Run

Strength:

Front Squat

5-5-5-5-5

May 5 2014

Conditioning:

As many rounds as possible in 20 Minutes of:

15 Box Jumps

12 Thrusters

9 Burpees

6 Pullups

Strength:

Bench Press

5-5-5-5-5

Ring dips

3-3-3-3-3

May 2 2014

Conditioning:

"Ninja Workout"

5 Rounds for Time:

8 Burpees

10 Situps

12 Jump Squats

14 Pushups

12 Jump Squats

10 Situps

8 Burpees

* Run 400M between Rounds 

Strength:

Deadlift

5-5-5-5-5