Monday, March 31, 2014

March 31 2014

Sneak preview of the new space!!

Conditioning:

5 Minutes as many rounds as Possible of:
10 Box Jumps
8 Pushups

5 Minutes as many rounds as Possible of:
10 Jump Squats
8 Pullups

5 Minutes as many rounds as Possible of:
10  KB Swing
8 KB SDHP

**1 Min rest between couplets

Strength:

Strict Press
5-5-5-5-5


Wednesday, March 26, 2014

March 26 2014




Conditioning:

On the minute for 20 minutes:

Odd Minutes: 5 Thrusters + 5 Burpees As many rounds as possible
Even Minutes: Rest


Strength:

Back Squat
3-3-3-3-3-3-3

Monday, March 24, 2014

March 24 2014




Conditioning:

Complete as many rounds as possible in 20 minutes of:

10 Push press*
10 Kettlebell swing
10 Box jump

*Athlete chooses object to push press


Strength:

Deadlift 
5-5-5-5-5

Thursday, March 20, 2014

March 20 2014


Starting April 1st at DWC
Adult Group Fitness Class Rates and Schedule

Schedule:

Unlimited members may attend any of the classes available.  Members are encouraged to attend at least 3 classes per week.
Mondays – 5:00-6:00p
6:00-7:00p

Tuesdays – 5:30a-6:30a (Pending member enrollment)

Wednesdays – 5:00-6:00p
6:00-7:00p

Thursdays – 5:30a-6:30a (Pending member enrollment)

Fridays – 5:00 – 6:00p

Saturdays – 8:30-9:30a
9:30-10:30a

Rates: (Ask about DWC family discounts)
Unlimited 6 Month Membership - $75.00/ month ($75.00 early cancelation fee)
Unlimited 3 Month Membership – $85.00/ Month ($75.00 early cancelation fee)
Non Committed Membership - $100/month
Drop in fee - $15.00/ class (subject to instructor discretion and class size) 
Reserve your spot now, classes will be capped
Email Breslin.Dave@gmail.com


Wednesday, March 19, 2014

March 19 2014

Conditioning:

Every minute on the minute for 25 minutes complete:

10 KB Swings
5 Pushups
5 goblet squats

* Score is missed rounds
Strength:

Thruster
5-5-5-5-5

Monday, March 17, 2014

March 17 2014



Conditioning:

“4 Leaf Clover Workout”

As many rounds as possible in 20 minutes of:

4 DB Box step overs 
4 DB Man makers
4 DB Front Squat
4  Burpees

Strength:

Bench Press
5-5-5-5-5

Wednesday, March 12, 2014

March 12 2014



Conditioning:

4 Rounds for Time of:

26 Burpees
26 Situps
26 KB Swings
26 Airsquats

Strength:

Deadlift 
5-5-5-5-5

Monday, March 10, 2014

March 10 2014


Conditioning:

For Rounds

4 min Amrap 
10 - Back Squat
10 - Box Jump
4 min Amrap 
10 - Burpee
10 - Thruster 
4 min Amrap 
10 - Situp
10 - KB Swings
4 min Amrap 
10 - Jump Squat
10 – Renegade Rows

Strength:

Barbell rows
5-5-5-5-5

Strict Press
3-3-3

Wednesday, March 5, 2014

March 5, 2014

Conditioning:

3 rounds of:

45 Sec Max Reps - Axle bar Ground to overhead 
45 Sec Max Reps  -Burpee
Rest 30 sec
45 Sec Max Reps - DB Thruster
45 Sec Max Reps - Box Jump
Rest 30 sec
45 Sec Max Reps - Kb Swing
45 Sec Max Reps - Jump Squats
Rest 30 sec
45 Sec Max Reps - Deadlift
45 Sec Max Reps - Ball Slams
Rest 30 sec

*Score is total completed reps 

Strength:

Front Squat
5-5-5-5-5

Monday, March 3, 2014

March 3, 2014

Strongman Trainer Certification at Hybrid Athletics

Conditioning:

Teams of 2 complete 2 rounds for time of:

50 KB Swings
50 Goblet Squats
50 OH PLate Lunges
50 Box Jumps
50 Weighted Situps

* 3 Burpees on the minute throughout

Strength:

Strict Press
5-5-5-5-5