Week of 030325

Week of 030325

Monday Class at 5PM

Strength:

Back Squat:

3-3-3-3-3  @75-80%

*After each set: 10 Weighted Box Step-Ups (light DBs, alternating)

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

3 Lateral Burpees Over Dumbbell (+3 every round)
3 DB Hang Clean & Press (50/35s) (+3 every round)
30ft Walking lunges

Wednesday Class at 5PM

Strength:

Bench Press: 

5-5-5-5-5@ 75-85%

*After each set: 8 Chin-Ups

Conditioning: 

Every 3:30 Minutes for 5 Rounds:

18/15 Cal Bike
12 Double DB Thrusters (40/25)
8 Burpee Box Jump Overs 

Friday Class at 4:30PM

Strength:

Deadlift: 

3-3-3-3-3 80-85%

*After each set: 12 Hanging Knee Raises

Conditioning: 

4 Rounds for Time: 

12 Heavy Russian KB Swings (Go One step heavier than usual)
10 Double Dumbbell Box Step-Overs (40/25)
15 Hand Release Pushups
Run 400M (Be safe, can sub with 28/25 cal bike if desired)

Saturday: Open Gym 8:30Am

Optional Conditioning:

On a 25 Minute Clock:

Team of 2 - (One Works, One Rests)

200Ft Double DB Farmers Carry (4x Down and Back)

100 Box Jumps 
200Ft Double DB Overhead Carry (4x Down and Back)

100 Wallballs 

200ft Double DB Front Rack Carry (4X Down and Back)

100 Strict Ring Rows 

*Max Calories Bike as a team until time expires

*Score is Calories on the bike
*Split Work as desired

Week of 022424

Week of 022424

Monday: 

Dynamic Group Warmup

Conditioning:

10 Rounds for Time (20-Minute Cap):

10/7 Cal Assault Bike Sprint

8 Dumbbell Hang Squat Cleans (50/35s)

50-ft Shuttle Sprint

Rest 30 Seconds

Strength: 

Front Squat

3-3-3-2-2-2 @ 70-85%

*5 HIGH Box Jumps immediately after each set 

Wednesday – 

Dynamic Group Warmup

Conditioning:

4 Rounds for Time (18-Minute Cap): 

Run 400M 

15 Toes-to-Bar

10 Deadlifts (225/155)

18 Burpees

Strength: 

Push Press

4-4-4-2-2-2 – Climb to a heavy double

*6 Single-Arm DB Overhead Press per side (light-to-moderate weight) Immediately after each set 

Friday 

Dynamic Group Warmup

Conditioning:

3 Rounds for Time:

Bike 28/25 Cals 

15 Thrusters (95/65)

10 Chest to Bar Pullups 

12 Single-Arm DB Box Step-Ups (50/35s, 6 per leg)

Strength: 

Deadlift

5-5-4-4-3 @ 70-85%

*5 Weighted Pull-Ups immediately after each set 

Saturday- (Open Gym / Optional Partner Workout) 

Partner Workout – 30-Min AMRAP (You Go, I Go Rounds):

12/9 Cal Echo Bike

10 Dumbbell Front Squats (50/35s)

8 Russian KB Swings 

6 Burpee Box Overs 

Week Of 021725

 Week Of 021725

Monday:

Dynamic Group Warmup

Conditioning:

Every 3 Minutes x 5 Rounds:

• 12/9 Cal Bike 

• 8 Burpee Box Jump Overs (24/20)

• 6 Front Squats 135/95

Optional: Climb Each round on Front Squat

Strength: Front Squat

4-4-4-4-4 @ Moderate Load (~65-75%)

Wednesday: 

Dynamic Group Warmup

Conditioning:

12-Minute AMRAP:

• 30 Double Unders (or 60 Singles)

• 10 Hang Power Cleans (115/75)

• 10 Pull-ups (Scale: Jumping, Banded, or Ring Rows)

Strength: Push Press

5-5-5-3-3 – Build to a heavy 3

Friday: 

Dynamic Group Warmup

Conditioning:

For Time:

• 40 Wallballs (20/14)

• 20 Toes-to-Bar/Hanging Knee Raises

• 30 DB Front Squats (50/35s)

• 20 Toes-to-Bar

• 40 Wallballs

Strength: Deadlift

3-3-3-3-3 – Build to a heavy 3

• Maintain control on the eccentric; no bouncing.

Saturday (Open Gym / Optional Partner Workout) 25 Min AMRAP (You Go, I Go Rounds):

• 12/9 Cal Bike

• 10 DB Snatches (50/35) 

• 8 Burpee Pull-ups

• 6 Front Squats (135/95)

Partners alternate full rounds. Push the pace when it’s your turn; enjoy the rest.

Week Of 021025

Week Of 021025

Dynamic Group Warmup 

Conditioning:

Every Minute on the Minute complete: 

Mins 1-5

Bike 10/8 Cals 

Mins 6-10

3 Burpees + 5 Strict Pullups + 7 Pushups 

Mins 11-15

14 DB Snatches 50/35

Mins 16-20

Bike 10/8 Cals 

Strength: 

Front Squat 

5-5-5-5-5

@ 50% of your Back Squat Max 

*Pause for 2 Seconds in the bottom of the rep to feel what a squat is...

* Refer to chart below if unsure what a squat is..

Wednesday: Class at 5PM  

Dynamic Group Warmup 

Conditioning: 

5 Rounds For Time of: 

9 Push Press (Goal 115/75)

18 Box Jumps 

9 Hang Squat Cleans (Goal 115/75)

18 Pushups 

Strength:

Bench Press

10-10-10-Max Reps 

Using 65% Max Across 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup 

Conditioning: 

For Time: 

42-36-18 Wallballs 

21-15-9 Deadlifts (225/155 Goal)

15-1-9 Seated DB Press (40/25 Goal)

12-9-6 Strict Pullups 

Strength:

OT2M X 5 

Barbell Row

8-8-8-Max Reps 

*Use .75/.5 Bodyweight Across 

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.  

Current Schedule:

Group Fitness Class Rates and Schedule: Current Membership Options: ‪

Adult Group Classes Meet:

Monday, Wednesday at 5pm

Friday at 4:30PM and Open Gym Sat 8:30AM - $65.00/Month

Middle School and High School Group Classes Meet:

Monday and Thursday at 6PM - $100/Month -

New members looking to inquire about classes

Email: Breslin.Dave@gmail.com