Friday, August 29, 2014

August 29 2014



***1 Class at 5PM Today!!

Strength:

12 Minutes to establish a HAF Deadlift

Conditioning: 

3 Rounds for Time:
10 Deadlifts (HAF)
20 KB Swings (HAF)
30 Pullups

Thursday, August 28, 2014

6 Week Trial for New Members!!

6 Weeks of Adult Group Fitness classes At Doughboy Wrestling Club

When:
Mondays – 5:00-6:00p
6:00-7:00p

Wednesdays – 5:00-6:00p
6:00-7:00p

Fridays – 5:00 – 6:00p

Saturdays – 8:30-9:30a
Who is it for:
Anyone looking to increase their overall fitness level, lose weight and/or gain strength.  Whether you are getting in shape for a challenge, a sport or just to feel better about yourself this is the class for you.  All ages and fitness levels welcome.

What you can expect:
Each workout will be different from the last and you will never get bored or plateau in your training as a result.  Every movement is scalable for anyone’s fitness level and will be gone over during class so that no one feels unsure or unsafe.  With a mixture of weightlifting, gymnastics, strongman/woman and cardio there is no better way to become all around fit and physically prepared.

Pricing:
6 Week Trial - $65.00


For more info or questions contact: Breslin.Dave@gmail.comor Marshall@doughboywrestling.com

Wednesday, August 27, 2014

August 27 2014


Conditioning:

For Time:

* **** ***
50 Box Jumps
40 Toes to Bar
30 Burpees
20 Power Snatches

Strength:

Front Squat
5-5-5-5-5

Monday, August 25, 2014

August 25 2014



Conditioning:

4 Rounds for Time of:

21 Wallballs
15 Burpees
9 Pull Ups
400m Run

Strength:

Bench Press
5-5-5-5-5

Dips
3-3-3-3-3

Friday, August 22, 2014

August 22 2014


5PM Class Only Today!!
Conditioning:
at 0:00 complete for Time:
21-15-9
Deadlift 
Pullup

at 10:00 complete for Time:
21-15-9
KB Swing
Burpee

at 20:00 complete for time
21-15-9
Box Jump
Situps
Strength:

Squat!!!!

Wednesday, August 20, 2014

August 20 2014


Conditioining:

As many rounds as possible in 15 Minutes of:

3 Man Makers (AHAP)
6 Toes to Bar 
9 Burpees
Strength:

Strict Press
3-3-3-3-3-3-3

Monday, August 18, 2014

August 18 2014



Congratulations to Kathy and Walter on their marriage this weekend!  Everyone else, the weekend's over - get back to the Gym!


Conditioning:




Tabata Stations of:

Wallballs
Burpees
Ring Rows
Goblet Squats
Pushups
Box Jumps
Strength:


Deadlift
5-5-5-5-5

Friday, August 15, 2014

Gym is closed this weekend - But you can always do any of these (or all of them) at home!!


Gym is closed this weekend - But you can always do any of these (or all of them) at home!!

4 Rounds for Time of:
2 minute max push ups
1 minute Rest
2 minutes max sit ups
1 minute Rest 
2 minute max squats
1 Minute Rest


For Time:
- 25 squats
- 5 push-ups
- 20 squat
- 10 push-ups
- 15 squat
- 15 push-ups
- 10 squat
- 20 push-ups
- 5 squat
- 25 push-ups


5 rounds for Time:
Run 400M
50 airsquats

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
- Burpees
- Pushups
- Situps

100 Burpees for time

Wednesday, August 13, 2014

August 13 2014


GYM IS CLOSED THIS WEEKEND FOR A WRESTLING CAMP
NO CLASS FRIDAY OR SATURDAY - 

GET IN THERE TONIGHT!!!


Conditioning:



At 0:00 minutes begin 3 Rounds for time of:

10 Front Rack lunges (135/95)
30 Deadlifts (135/95)

at 10:00 minutes begin 3 Rounds for time of:

10 Push Jerks (135/95)
20 Overhead Swings (53/36)

at 20:00 minutes begin 3 rounds for time of:

10 Front Squats
10 Burpees

at 25:00 Stop


Strength:


Back Squat
5-5-5-5-5

Monday, August 11, 2014

August 11 2014



Conditioning:

As Many Rounds as Possible in 18 Minutes of:

5 Dumbbell Push Press 
10 Toes to Bar
15 Dumbbell hang squat clean
20 Burpees

Strength:

Strict Press
3-3-3-3-3-3-3

Reminder: Gym Closed this weekend for Wrestling Camp - No Class Friday or Saturday

Friday, August 8, 2014

August 8 2014



Conditioning:

For Time:

Run 400M*
30 Thrusters 95/65
Run 400M*
20 Thrusters 115/75
Run 400M*
10 Thrusters 135/95
Run 400M*

* With an object of my choice

Strength:

Front Squat
5-5-5-5-5

Sled Pushes

Wednesday, August 6, 2014

August 6 2014




Conditioning:

For time:
30 Sit-ups
15 Clean & Jerks
24 Sit-ups
12 Clean & Jerks
18 Sit-ups 
9 Clean & Jerks 
12 Sit-ups
6 Clean & Jerks 
3 Sit-ups 

Strength: 

Barbell Row
5-5-5-5-5

* Strict pull-ups Max reps between sets 


Monday, August 4, 2014

August 4 2104



Conditioning:

As Many Rounds as Possible in 15 Minutes of:

21 Wallballs
18 H.R. Pushups
15 Box Jumps (don't worry Kathy I have a plan)
12 KB Swings

Strength:

Clean Pulls 
3-3-3-3-3

Bench Press
5-5-5-3-3-1

Friday, August 1, 2014

August 1 2014



Strength:

12 Minutes to establish a 1 RM Thruster

Conditioning:


For Time:

21-15-9 Reps of:
Thruster
Pullup

10 Minute Cap

Then:

Strongman Fun

ANNOUNCEMENT:
GYM CLOSED FOR WRESTLING CAMP
AUGUST 15,16,17 NO CLASSES