December 29 2017

Monday January 1st - 1 Combined Class at 11:00AM - Spread the word -

First Workout of the Year - Be There

Class at 5PM Today

 

Conditioning: 

As many rounds as possible in 15 Minutes of:

20 Wallballs 20/14

20 Double Unders

20 KB Swings 53/35

* All Movements must be unbroken, If you miss or break your set of wallballs, trip up on jumps or break your KB Swings you must start back at 0 when you return to the movement. 

If you need to scale double unders you will do 30 Singles with the same rules

Strength: 

Deadlift 

8-7-6-5-4

December 27 2017

Class at 5PM and 6PM Today 

Conditioning:

4 Rounds of

As Many Reps as Possible in 3 Minutes of:

12 Thruster 95/65

15 Box Jump

18 Pushup

Rest 1 Minute between 3 Minute AMRAPS

Strength:

Front Squat 

8-7-6-5-4

December 22 2017

Class at 5PM Today 

Conditioning:

Every Minute on the Minute for 18 Minutes complete:

Min 1: 12/9 Calories Bike

Min 2: 8 DB Front Squats 35/20 + 5 Burpees 

Min 3: 10 Power Snatch 95/65

Strength:

Back Squat 

4-4-4-4

December 20 2017

Thank you all for your gifts.  It was very generous and greatly appreciated.

You can all have Monday off, otherwise regular schedule this weekend...

Merry Christmas

Class at 5PM and 6PM Today 

Conditioning:

30-20-10 Reps for time of:

Deadlifts 225/155

Thrusters 45/35

Situps

Strength:

Deadlift

4-4-4-4-4

December 18 2017

Class at 5PM and 6PM Today 

Conditioning:

  3 Rounds for Time of:

21 Wallballs

10 Burpee Box Jumps

21 KB Swings

Rest 1 Minute Then:

 3 Rounds for Time of:

16 Wallballs

5 Burpee Box Jumps

16 KB Swings

Strength: 

Push Jerk 

3-3-3-3-3

December 15 2017

Class at 5PM Today

Conditioning:

Teams of 2 Complete 3 Rounds for Time of: 

100 Double Unders

50 Hang Power Cleans 115/75

100 Airsquats 

*Split work as desired

Strength:

Barbell Row

7-7-3-3-3 

*Max Unbroken toes to bar between sets

December 13 2017

Class at 5PM and 6PM Today

Conditioning:

4 Rounds for Time of:

 

15 Thrusters 75/55

15 Pullups

30 Sumo Deadlift High Pulls 75/55

Strength:

Front Squat

3-3-3-3-3

December 11 2017

Class at 5PM and 6PM Today

Conditioning:

For Time:

 

10 DB Snatches 50/35

15 Burpee Box Jump Overs

20 DB Snatches 50/35

15 Burpee Box Jump Overs

30 DB Snatches 50/35

15 Burpee Box Jump Overs

40 DB Snatches 50/35

15 Burpee Box Jump Overs

50 DB Snatches 50/35

15 Burpee Box Jump Overs

 

Strength:

5 Climbing Sets of:

3 Strict Press + 2 Push Press + 1 Push Jerk 

December 8 2017

Class at 5PM Today 

Conditioning:

Teams of 2 Complete

10 Rounds (5 each) For Time of:

10/8 Calories Bike

10 Hang Power Clean and Jerks 135/95

*Complete full Round AFAP and switch

Strength:

Deadlift 

7-7-7-7-7

December 6 2017

 Class at 5PM and 6PM Today

Conditioning:

Every minute on the minute for 20 Minutes perform:

7 Wallballs

7 Burpees

Strength:

Back squat

7-7-7-7-7

December 4 2017

Class at 5PM and 6PM Today 

Conditioining:

As Many Rounds as Possible in 15 Minutes of:

10 DB Front Squats

DB Farmers carry 60 FT

15 Pushups on Dumbbells

DB Overhead Carry 60FT

 

*50/35

Strength:

Strict Press

7-7-7-7-7

 

December 1 2017

Class at 5PM Today

Conditioning:

As Many Rounds as Possible in 4 minutes

5 Hang Squat Snatch (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes

As Many Rounds as Possible in 4 minutes

10 Power Cleans (135/95 lb)
20 Pull-Ups
 
Rest 2 minutes 

As Many Rounds as Possible in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lbs)

Strength: 

On The 2nd Minute for 14 Minutes Complete:

1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Overhead squat

November 29 2017

Class at 5PM and 6PM Today

Conditioning:

For Time:

100 KB SDHP 53/35

50 Situps

100 FlutterKicks

50 KB SDHP

25 Situps

50 Flutterkicks

25 KB SDHP

12 Situps

25 Flutterkicks

Strength:

Deadlift

3-3-3-3-3-3-3

November 27 2017

Class at 5PM and 6PM Today

The goal work during class is over for now and 75% of you have met your goal.  Good work!  Those who didn’t hit their goal only did so because of two reasons, they either weren’t as consistent as they should’ve been or they just simply set their sights too high which really isn’t such a bad thing because 100% of you showed some sort of improvement in your area of focus and it will really just be a matter of time before you do achieve what you wanted to.  Hopefully this last 8 weeks helped you realize that whatever kind of goal you want to set isn’t really that far away or complicated and with a little bit of focus, consistency and effort it can be done.  Don’t let this be the end if you haven’t reached your goal just keep working at it, now that you know how things should be structured when it comes to practice vs. training you should have no problem putting that to work and utilizing open gym times or putting in the extra work at home.  I’m happy with how this went for everyone and look forward to seeing you all continue to improve in all areas. 

Conditioning:

Teams of 2 Complete

 20 Rounds for Time of: 

10 Dumbbell Front Squats 50/35

12 Dumbell Push Jerks 50/35

 

Partner 1 Competes full Round AFAP and then rests while partner 2 goes

Strength:

Barbell Row

7-7-5-5-5

November 22 2017

Class at 5PM and 6PM Today

1 Class at 10:30AM FRIDAY

Spread the Word

Conditioning:

Buy in with:

1 Monostructuctural Movement AFAP (athletes choice depending on individual goal)

THEN 

4 Rounds for time of:

12  Toes to Bar

 24 Dumbbell Snatch 50/35

36 Double Unders

48 Mountain Climbers

Strength:

Strict Press

5-5-3-3-1

The Strict Press work is for those of you who have already hit your goal.  If you would like to re-attempt or put in more practice you may do it at this time and if your goal involves a gymnastics movement you will perform it during this time period.  

 

November 20 2017

Class at 5PM and 6PM Today

Conditioning:

 As Many Rounds as Possible in 15 Minutes of:

4 Clean and Jerks 135/95

8 Burpees over the bar

12 Airsquats

Strength:

Back Squat 

5-5-3-3-1

The Back squat work is for anyone whos goals do not involve a barbell.  If your goal does include a barbell you will be using this time to work on hitting your goal today.  This includes squat cycle people and people who have been working on Olympic lifts.  Everyone else will work through the back squat work and gymnastics goal oriented people will hit their work Wednesday. 

Weekend Schedule:

Friday - 1 Class at 10:30AM

Saturday - 1 Class at 8:30 AM

November 17 2017

Class at 5PM Today

Holiday Week Schedule:

Wednesday 11/23 - Regular Schedule 5PM and 6PM 
Friday 11/24 - 1 Class at 10:30AM
Saturday 11/25 - Regular Schedule 8:30AM

Conditioning:

For Time:

100 Pullups

100 Pushups

100 Situps

100 Airsquats

Goal Work:

Week 7 - Deload Week

15 Minutes of Open Gym to put to use what you have worked on over the last 6 Weeks and give your body some time to refresh for testing next week.  People with weight loss goals should continue working and choose one of the fat burning workouts from the previous sessions to do during this class time.  People with strength or speed goals should be lowering the weight or intensity to roughly 50% and performing the movements they have been working on for quality during this time, making sure to not be using rep schemes or loads that will cause fatigue or muscle breakdown and people with skill focused goals should be taking this 15 minutes to get some good practice in and solid attempts at their new skill. 

November 15 2017

 Class at 5PM and 6PM Today

Conditioning:

As Many rounds as Possible in 4 Minutes of:

8 Wallballs

8 DB Hang Power Cleans 50/35

8 DB Lunges 50/35 

Goal Work:

Rest 1 Minute and repeat for 4 Total Rounds

Week 7 - Deload Week

15 Minutes of Open Gym to put to use what you have worked on over the last 6 Weeks and give your body some time to refresh for testing next week.  People with weight loss goals should continue working and choose one of the fat burning workouts from the previous sessions to do during this class time.  People with strength or speed goals should be lowering the weight or intensity to roughly 50% and performing the movements they have been working on for quality during this time, making sure to not be using rep schemes or loads that will cause fatigue or muscle breakdown and people with skill focused goals should be taking this 15 minutes to get some good practice in and solid attempts at their new skill. 

November 13 2017

Class at 5PM and 6PM Today

Conditioning:

3 Rounds for Time of:

15 Thruster 95/65

Run 400M

12 Burpee Box Jumps

Goal Work:

Week 7 - Deload Week

15 Minutes of Open Gym to put to use what you have worked on over the last 6 Weeks and give your body some time to refresh for testing next week.  People with weight loss goals should continue working and choose one of the fat burning workouts from the previous sessions to do during this class time.  People with strength or speed goals should be lowering the weight or intensity to roughly 50% and performing the movements they have been working on for quality during this time, making sure to not be using rep schemes or loads that will cause fatigue or muscle breakdown and people with skill focused goals should be taking this 15 minutes to get some good practice in and solid attempts at their new skill. 

November 10 2017

Class at 5PM Today

Conditioning:

4 Rounds for Time of: 

15 Seated Dumbell Strict Press 35/20

16 Pullups

17 KB Swings 53/35

18 KB Sumo Deadlift High Pull 53/35

Goal Work:

Week 6 Day 3

November 8 2017

Class at 5PM and 6PM Today

Conditioning:

As Many Reps as Possible in 3 Minutes of:

3 Hang Squat Clean 135/95

6 Pushups 

9 Airsquats

Rest 1 minute after each 3 minute cycle

Repeat for 5 Cycles

Goal Work:

Week 6 Day 2

November 6 2017

Class at 5PM and 6PM Today

 Conditioning:

40-30-20 Reps For Time of:

Dumbell Snatch 50/35 (*alternating)

Burpee to a target

*50 Double Unders after each Round

Goal Work:

Week 6 Day 1

November 3 2017

1 Class at 4:30PM Today 

REMIND THOSE NOT ONLINE

Conditioning: 

As Many Rounds as possible in 20 Minutes of

3 Strict Pullups

6 Hand Release Pushups

9 Wallballs

Goal Work:

Week 5 Day 3

November 1 2017

 Class at 5PM and 6PM Today

Note:

This Week Only

Friday Class will be from 4:30-5:30PM

Spread the word - Deal with it

Conditioning:

As Many Reps as possible at each station for 45 Seconds

Rest and rotate for 15 seconds

Back Rack Lunges 75/55

D Ball Cleans 100/70

Bike Calories

Burpees

Sumo Deadlift High Pull 72/53

Rotate through until each station is visited 4 Times

Score is total reps

Goal Work:

Week 5 Day 2

October 30 2017

Class at 5PM and 6PM Today 

Conditioining:

As many rounds as possible in 17 Minutes of:

10 DB Squat Cleans 50/35

20 DB Push Jerks 50/35

15 KB Swings 53/35

20 Situps

Goal Work:

Week 5 Day 1

October 27 2017

Class at 5PM

Conditioining:

Teams of 3 Complete 5 rounds each of:

15 Box Jumps

12/9 Calories Bike

12 Deadlifts 225/155

1 Person sprints through complete round AFAP while 2 People Rest 

Rotating until each has completed 5 Rounds

Goal Work:

Week 4 

Day 3

October 25 2017

Class at 5PM and 6PM Today 

Conditioning:

5 Rounds for Time of:

 

7 Front Squats 155/105

11 KB Clean and Jerks 45/25

Run 400M

Goal Work:

Week 4 Day 2

October 23 2017

“Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals.”
― Jim Rohn

 

Class at 5PM and 6PM Today 

Conditioning: 

5 Rounds for time of:

20 Medball cleans 20/14

10 Strict press 95/65

6 Strict Pullups

 

Goal Work: 

Week 4 Day 1

Emails went out bring your work to class email me if you didn't receive weeks 4-6 Work

October 20 2017

Class at 5PM Today

Conditioning:

3 Rounds For Time of:

50 Double Unders

40 Wallballs

30 Box Jumps

20 Shoulder to Overhead 135/95

Goal work:

Week 3 Day 3

Emails will go out this weekend with work for weeks 4,5 and 6

October 18 2017

Class at 5PM and 6PM Today 

Conditioning:

3 Rounds For Time of: 

Run 800M

10 Deadlifts 115/75

5 Hang Power Cleans 115/75

5 Front Squats 115/75

Goal Work:

Week 3 Day 2

October 16 2017

Class at 5PM and 6PM Today

Conditioining:

5 Rounds for Time of:

8 Seated DB Strict Press 30/20

8 Pullups

16 DB Front Rack Lunges 30/20

16 Burpees

Goal Work:

Week 3 Day 1

October 13 2017

 Class at 5PM Today

Conditioning:

For Time:

30 Thrusters 95/65

90 Double Unders

20 Thrusters 95/65

60 Double Unders

10 Thrusters

20 Double Unders

At completion rest until minute 10 and then repeat.

If first round is not completed minute 10 - Rest 1 minute and start over

20 Min Time Cap

Skill/Goal work:

Week 2 Day 3

October 11 2013

Class at 5PM and 6PM Today 

Conditioning: 

For Time:

100 Pushups

Run 400M

50 Airsquats

Run 400M

25 Deadlifts 225/155

Run 400M

50 Situps

Run 400M

100 Pullups

Run 400M

October 9 2017

Class at 5PM and 6PM Today 

Conditioning:

For Time:

30 Burpees to a target

30 Clean and Jerks 135/95

30 Burpees to a target

Goal work:

Refer to your weeks 1-3 work 

today you do work from Day 1

October 6 2017

 

 

As a Team of 2 complete as many rounds as possible in 18 mins of:

 

15/12 Calories Bike

 3 Deadlifts 115/75

5 Hang Power Cleans 

7 Front Squats

While one person rides the bike, the other does as many rounds as possible of the 3,5,7 work. When the partner completes their 15 Calories, swap and pick up the barbell exactly where the other partner left off.

October 3 2017

Class at 5PM and 6PM Today

Goal Work Continues

Conditioning:

40-30-20-10 Reps for Time of:

Wallballs

Box Jumps

Shoulder to Overhead 75/55

October 2 2017

Class at 5PM and 6PM Today

Conditioning:

Every 5 Minutes Perform:

Run 400M 

21 KB Swings 53/35

12 Pullups

Sprint through the work and rest the remainder of the time - For a total of 4 Rounds

Goal work starts today - 

If you got me your goal in time you should have your work in your email 

bring your day 1 work to class and get it done. 

September 29 2017

Most everyone has gotten me their goals and I’ve been working on plans for each you.  I’ll be giving them out Monday and also emailing you back with the same info so you have no excuse but to get right to work.  If you haven’t gotten me your goal yet, get them to my email at Breslin.dave@gmail.com asap.  If you come to class Monday and did not give me a goal I will happily dismiss you and instruct everyone to applaud and shame you out the window as you walk sadly to your car.  When you are gone we will all talk poorly about you and consider ourselves better people because you live a goalless existence and we don’t.   So get them in…

Class at 5PM Today

Conditioining:

On The minute for 18 Minutes Complete:

Min 1: 12/9 Bike Calories

Min 2: 15 Burpees

Min 3: 18 Med Ball Cleans

Min 4: 21 KB SDHP

Min 5: 24 WallBalls

Min 6: Rest

Strength:

Bench Press

7-7-5-5-5

September 27 2017

Class at 5PM and 6PM Today 

Conditioning:

For Time 

Run 800M 

Then:

 3 Rounds of:

9 Hang Cleans 115/75

12 Push Press 115/75

15 Toes to Bar

Then:

Run 800M 

Strength:

5 Climbing sets of: 

2 Hang Clean + 2 Push Press

A few people still have to get me their fall goal - Email them to Breslin.dave@gmail.com before the weekend - Remember we are looking to chose one particular goal so that our focus is not scattered resulting in no change - if we narrow the focus to one thing at a time the concentrated effort will bring results