Friday, May 29, 2015

May 29 2015


1 Class at 5Pm Today

Moving Sub-Maximum loads with an accelerated heart rate is much more efficient in building strength, cardio-respiratory endurance and power than is moving maximum loads for minimal reps with a controlled heart rate. Training one way will show improvements in multiple fitness domains and the other will only show results in one area.  I don't know any sport or lifestlye that only requires one domain at a time.  Anytime I've had to react to something or perform in anything I've had to be strong, fast, and able not just one of those things.  Unless your goal is to specialize in just one facet of fitness, you should be varying your rep schemes, time under tension, movements and loads.  That is why we do what we do.  Train for life, not for ego..

Conditioning
For Time:

50 Wall ball shot
25 Toes-to-bar
40 Wall ball shot
20 Toes-to-bar
30 Wall ball shot
15 Toes-to-bar
20 Wall ball shot
10 Toes-to-bar
10 Wall ball shot
5 Toes-to-bar

Strength:

Strict Press
5-5-5-3-3-3

Wednesday, May 27, 2015

May 27 2015



"Action expresses priorities." - Mahatma Gandhi

Conditioning:


2 Rounds for time of:

100 KB SDHP 53/35
80 KB Swings 53/35
60 Burpees
40 Box Jumps
20 Pushups

Strength:

On the minute for 14 Minutes:

Odd Minutes: 20 Double Unders (or 50 singles)
Even Minutes: 5 Deadlifts + 3 Hang power cleans + 1 Jerk

Friday, May 22, 2015

May 22 2015


Memorial Day Weekend class schedule: Friday 5pm, Saturday 8:30am, Monday 9am - Spread the word

Strength & Conditioning:

Teams of 3 For Reps

As Many Reps as possible In 7 mins of:
50 Back Squats at 135/95 Then 50 Back Squats @ 185/135 Then Max Reps @ 225/155 in remaining time.

Rest 3 minutes

As Many Reps as possible In 7 mins of:
50 Strict Shoulder Press @ 95/65 Then 50 Strict Shoulder Press @ 115/80 Then Max Reps of Strict Shoulder Press @ 135/95 in remaining time.

Rest 3 minutes

As Many Reps as possible In 7 mins of:
50 Dead Lifts @ 185/135 Then 50 Dead Lifts @ 225/155 Then Max Reps Dead Lifts @ 275/185 in remaining time.

**Score is Total Reps of heaviest weight


***I will have scaled weight increments on the board

Wednesday, May 20, 2015

May 20 2015

ATTENTION: Students home for the summer or anyone looking to get or stay in shape for the summer:

Summer special
June, July and august unlimited for $180.00
Open to new members only

Adult Group Fitness Classes At Doughboy Wrestling Club


Schedule:

Members may attend any of the classes available.  You are encouraged to attend at least 3 classes per week.

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


Reserve your spot now
Only accepting 4 new members

Email Breslin.Dave@gmail.com

Conditioning:
For Time: 

800M Run
30 DB Thrusters 40/25
30 Situps
30 OH Plate Walking lunges (each leg)
30 Knees to elbows
30 KB SDHP
30 Burpees to a plate
800M Run

Strength:

Front Squat
5-5-3-3-3-3


Monday, May 18, 2015

May 18 2015



Conditioning:
 For Time: 

75 Wallballs (20/14)
800 Meter Run
25 Box Jumps
800 Meter Run
25 Box Jumps
800 Meter Run
75 Wallballs (20/14)

Strength:

Deadlift
5-5-3-3-1-1

1 Rep max attempts should only be attempted if you have been consitent in coming to class, if you are new or inconsitent and have not been here for the weekly deadlift sessions make this a 5 x 5 session and get serious about your training!!!!


Friday, May 15, 2015

May 15 2015

Kevin has suggested we get some new shirts made for the summer and sent me over a design.  He thought we should put a quote or saying on the back of the shirt and I figured you guys could put up some suggestions to vote on......  Lets hear them.....  



1 Class at 5PM Today

Conditioning:
2 Rounds for Time of:

100 Double Unders (300 Singles)
50 Burpee Box Jumps 24/20
25 Pullups

*Weighted Vest Optional 

Strength:

On The Minute for 12 Minutes Perform:

1 Deadlift + 1 Clean Pull + 1 Power clean 

Increase load as you go

Wednesday, May 13, 2015

May 13 2015



"There is nothing either good or bad but thinking makes it so."
William Shakespeare
Conditioning:

Every 5 Minutes begin a new round of:

Run 400M 

RD 1) 50 KB Swings 53/35
RD 2) 40 Deadlifts 75/55
RD 3) 30 Front Squats 75/55
RD 4) 20 Strict Press 75/55

*Rest for remainder of the 5 minutes after all reps are completed 
Go hard or get no rest!

Strength:

Push Press
5-5-5-3-3-3

Monday, May 11, 2015

May 11 2015



Conditioning:

Three rounds of 1 minute each station:

Wallballs 20/14
Sumo deadlift high-pull 75/55
Box Jumps
Push-press 75/55
Burpees

1-minute rest between rounds 

Strength:

Back Squat
5-5-5-3-3-3

Friday, May 8, 2015

May 8 2015



Conditioning:

As Many Rounds as Possible in 15 Minutes of:

50 DB Front Rack Lunges (HEAVY)
15 Toes to Bar
15 Wallballs


Strength:

Deadlift

7-7-4-4-2-2

Wednesday, May 6, 2015

May 6 2015



Conditioning:

For Time:

1 Mile Run
50 Burpees
100 Situps
50 SDHP 75/45
100 Push Press 75/45

Strength:

Barbell Row
5-5-5-5-5

Monday, May 4, 2015

May 4 2015


Conditioning:

Teams of 2 complete 2 rounds for time of:

50 KB Swings
50 Goblet Squats
50 OH Plate Lunges
50 Box Jumps
50 KB Situps

* Both Partners complete 3 Burpees on the minute throughout

Strength:

Strict Press

7-7-4-4-2-2

Friday, May 1, 2015

May 1 2015


1 Class at 5PM - BE THERE
Conditioning:

4 Rounds For Time of:

15 DB Snatch (Right Arm)
30 Situps
15 DB Snatch (Left Arm)
30 Burpees

Strength:
On The minute for 14 Minutes

Even: 20 Double Unders
Odd: 3 Deadlifts (GO HEAVY)