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

 

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

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 2^nd 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. 

September 20 2017

Class at 5PM and 6PM Today 

Conditioning:

20-15-10

Box Jumps

Overhead Squats 75/55

Rest 2 Minutes then:

10-15-20

Box Jumps

Overhead Squats 75/55

Strength: 

On The 2nd Minute for 14 minutes perform:

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

September 18 2017

Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 5 Minutes

10 DB Cleans 50/35

7 Burpees

4 DB Thrusters 50/35

Rest 1 Minute then repeat for 3 total cycles

 Strength:

Thruster
3-3-3-3-3

 From a rack or the floor

September 15 2017

Class at 5PM Today 

Conditioning:

3 Rounds for Time of:

32 Front Rack Lunges 75/55

24 Situps

16 KB Swings

8 Strict Pullups

Strength: 

5 Climbing Sets of:

3 Strict Press + 3 Push Press

Use A Rack

Septemebr 13 2017

Class at 5PM and 6PM Today

Conditioning:

With a running clock:

5 Minutes to complete:

Run 400M 

Max Wallballs

Then 5 Minutes of:

7 Deadlifts 155/105

7 Box Jumps

Then 5 Minutes of:

Bike Calories

Then 5 Minutes of:

7 Toes to Bar

7 Pushups

Strength:

Deadlift

10-4-4-4-4

 

 

September 11 2017

From my 7 year olds homework to you...

Class at 5PM and 6PM Today

Conditioning:

9 Rounds for Time of:

11 Burpee Pullups

1 Clean and Jerk 185/135

Strength:

On The 2nd minute for 14 Minutes complete:

1 Clean Pull + 1 Hang Clean + 1 Jerk

September 8 2017

Class at 5PM Today 

Conditioning:

*^%&$^? &(^&%(   *%

 

%# ^($$#&*()

Strength: 

Back Squat

7-7-7-7-7

 

September 6 2017

Class at 5PM and 6PM Today 

Conditioning:

5 Rounds for Time of:

Run 400M 

15 Overhead Squats 95/65

Strength/Skill:

On The 2nd Minute for 14 Minutes Complete:

1 Power Snatch + 3 Overhead Squats

*For Load

September 1 2017

 Class at 5PM Today 
Class at 8:30AM Saturday
1 Class at 9:00AM Monday- NO PM Classes

Conditioning:

For Time: 

25 Calories Bike

50 Box Jumps 30/24
50 Kettlebell Swings
50 Knees-to-Elbows
50 Wallballs

50 Burpees

Strength: 

15 Minutes to Establish a 50 Ft. Heavy Farmers Carry

Notice:

Update Credit Card Info by paying invoices sent out online or with me at the club....Don't make it weird, keep that stuff up to date...