Friday, December 29, 2017

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

Wednesday, December 27, 2017

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

Friday, December 22, 2017

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

Wednesday, December 20, 2017

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


Monday, December 18, 2017

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

Friday, December 15, 2017

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

Wednesday, December 13, 2017

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

Monday, December 11, 2017

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 

Friday, December 8, 2017

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

Wednesday, December 6, 2017

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

Monday, December 4, 2017

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

 

Friday, December 1, 2017

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

Wednesday, November 29, 2017

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

Monday, November 27, 2017

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

Wednesday, November 22, 2017

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.  
 

Monday, November 20, 2017

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

Friday, November 17, 2017

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. 

Wednesday, November 15, 2017

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. 

Monday, November 13, 2017

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. 

Friday, November 10, 2017

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

Wednesday, November 8, 2017

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

Monday, November 6, 2017

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

Friday, November 3, 2017

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

Wednesday, November 1, 2017

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

Monday, October 30, 2017

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

Friday, October 27, 2017

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

Wednesday, October 25, 2017

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

Monday, October 23, 2017

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

Friday, October 20, 2017

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

Wednesday, October 18, 2017

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

Monday, October 16, 2017

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

Friday, October 13, 2017

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

Wednesday, October 11, 2017

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

Monday, October 9, 2017

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

Friday, October 6, 2017

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.

Wednesday, October 4, 2017

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

Monday, October 2, 2017

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. 

Friday, September 29, 2017

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

Wednesday, September 27, 2017

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
 

Monday, September 25, 2017

September 25 2017

 
Class at 5PM and 6PM Today 

Conditioning:

10 Rounds for Time of: 

5 Pullups
10 Front Rack Lunges 95/65
15 Box Jumps

Strength:

Front Squat 
7-7-5-5-5

New goal work starts next monday - Email breslin.dave@gmail.com with your individual goals - even if you've already told me them

Friday, September 22, 2017

September 22 2017


Class at 5PM Today 

Conditioning:

3 Rounds for Time of:

Run 800M 
40 Airsquats
20 Deadlifts 155/105
10 Pullups
5 Shoulder to Overhead 155/105 

Strength:

Push Jerk
3-3-3-3-3

*From The Floor

New Challenge Details:

Over the next eight weeks, starting October 2nd, we’re all going to be focusing on a different kind of challenge than some of the previous ones.  A lot of you guys have gotten to ideal body-weights, seen nice body composition changes and hit your weight loss goals by now so it doesn’t make all that much sense for the majority of us to be doing another 8 week weight loss challenge simply because we don’t need it anymore, congrats.  So, this time around I’d like to take the next 8 weeks and focus on YOUR individual goals.  For some people that may very well still be a weight loss goal and that is fine, we'll work towards that, for someone else it may be a particular movement that they have struggled with and are going to finally nail down or maybe it is a numbers goal and you want to finally hit a 400LB Back squat, whatever it is, over the next 8 weeks we’re going to make the changes that we need to in order to make it happen. The one thing that all of these things have in common is the fact that all goals take some level of sacrifice that needs to happen in order to see it through and in order to reach our goal we have to accept that.  Sometimes that even means sacrificing one area of fitness for another (temporarily) while we do what has to be done to meet our goal.  If that means sacrificing a bit of conditioning to hit a strength goal or vice versa, we are OK with that just like if it means sacrificing calories or foods for enjoyment to reach our weight loss goals we are OK with that.  Whatever the goal is, there will have to be some bit of sacrifice made to be successful.  The way I’m going to help this all play out is during our regular strength/skill work time in class you will all have time to work towards your goal, this means not everyone will be dong the same thing during these times.  Some will be drilling movements or doing accessory work to work towards their goal, some may be adding interval work or extra conditioning during these times and some may be working on particular lifts, multiple times a week to make sure they are where they want to be in the end.  What I need from you guys now is for you to set your goals and then tell me what they are so I can give you a plan and direction so that when we break out you will know what you should be doing and be able to get right to work.  Take this next week to either send me or tell me your goal and I’ll work out a plan for you.  If you have no goals please stop coming to class immediately and go think deeply about how you are wasting your one life achieving nothing.  I’m positive this is going to go really well for everyone and help you guys realize that whatever it is that you want for yourselves is really not that far away if you stay focused and committed to it.  The class format will change October 2nd and we will all show off our new skills and achievements just in time for Thanksgiving, for now get thinking about what it is that you’ll be working towards and get it to me so we’re all ready to go next week.