Wednesday, September 30, 2015

September 30 2015

Starting this Friday October 2nd we will be adding a 9am class on Mondays, Wednesday's and Friday's. We are looking to fill this time slot with new members but current unlimited members interested in attending can contact Dave. New members interested in joining should email: Breslin.Dave@gmail.com

Most of you already know Fran from class but I’m happy to say she will be coaching all the 9am classes for us.  Fran is a Certified Personal Trainer through AAPT and a USA Level 1 Weightlifting Coach, and more importantly she has done two straight years of 1 on 1 private training with me so she knows exactly what I expect and how I teach.  I trust she will be delivering the workouts perfectly for us as we grow this time slot and hopefully more.  Don’t let her fool you though; she’s probably even tougher than me.   First 9AM class is this Friday, if you have friends interested in joining please spread the word.  




Conditioning:



4 Rounds for time of:

50 Double Unders (150 Singles)
25 Wallballs
15 Pullups

Strength:


Back Squat
5-5-3-3-3

Monday, September 28, 2015

September 28 2015



Conditioning:

For Time: 

50 Burpees
100 Situps
50 Burpees

Every minute on the minute complete: 3 Deadlifts 225/155

Strength:

Barbell row
7-7-5-5-5

Friday, September 25, 2015

September 25 2015


1 Class at 5Pm Today

Tomorrows morning class will meet at Cawley Stadium parking lot to start at 8:30 sharp, I'll be there by 8:10 - Spread the word - BE THERE

Conditioning:

Rounds of 10,9,8,7,6,5,4,3,2,1 for time of: 

Sumo Deadlift High Pull 75/55
Thruster 75/55
Pullup


Strength:

Bench Press
5-5-5-5-5

Wednesday, September 23, 2015

September 23 2015


Saturday Class meeting at Cawley Stadium 8:30am.  Spread the word!

Conditioning:

Teams of 2 complete 10 rounds for Time of:

12 Shoulder to Overhead 115/75
9 Toes to Bar 
6 Box Jump Overs

*Partner 1 completes full round as a sprint then rests while partner 2 goes

Strength:

Deadlift
7-7-5-5-3-3

Monday, September 21, 2015

September 21 2015



Conditioning:

4 Five Minute Rounds of:

Run 400M 
30 KB Swings
15 Goblet Squats

Rest remaining time in each 5 Minute round

Strength:

Back Squat 
5-5-5-3-3

Friday, September 18, 2015

September 18 2015

1 Class at 5PM Today

Conditioning:

As many rounds as possible in:
3 Minutes, 6 Minutes, 9 Minutes of:

50 Wallballs
40 DB Front Rack Lunges 40/25
30 KB Swings
20 DB Alternating Snatches 40/25
10 Burpees

Rest 2 Minutes between AMRAPS

Strength:

Strict Press
5-5-3-3-3

Wednesday, September 16, 2015

September 16 2015



Conditioning:

Teams of 2 complete As many rounds as possible in 18 minutes of: 

5 Shoulder to overhead 115/75

10 Deadlifts 115/75

15 Box jumps


While Partner 1 completes the barbell work, Partner 2 Is Running 400M.  When partner 2 returns they switch positions.
Score is total rounds of work completed 

Strength:

Front Squat
5-5-3-3-3

A team has been created for the Fenway Spartan Race on November 7th. To join the team, register for the Saturday morning race here: SIGN UP and don’t forget to click on "Join an existing team" when asked….Team Name is DBSC - choose the 7:30 -11AM option– EVERYONE SHOULD sign up!  Promo Code: ADVENTURE15 Takes 15% off

Monday, September 14, 2015

September 14 2015



Conditioning: 



3 Rounds for reps of:

Thrusters (95/65)
Double-Unders
H.R. Push Ups
Russian Kettlebell Swings (70/53)
Bike Cals
Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the Bike where each calorie is one point.

Strength:

Barbell Row

Friday, September 11, 2015

September 11 2015



One Class at 5pm Today

Minutes 0:00- 15:00
For Time:

30 Cal Assault Bike
25 Shoulder To Overhead  95/65

REST EQUAL TIME

20 Cal Assault Bike
20 Shoulder to Overhead 95/65

REST EQUAL TIME

10 Cal Assault Bike
15 Shoulder to Overhead 95/65

At 15:00 Begin:
For Time:

100 KB Swings
Every Time you break perform:
8 Toes to Bar

Strength:
Back Squat
3-3-3-3-3-3

Wednesday, September 9, 2015

Sept 9 2015


Conditioning:

With a continuously running clock, begin a new round every 3 minutes for 10 rounds of:

25 KB SDHP 53/36
10 Burpees

*Each round of the SDHP & Burpees is a MAXIMAL EFFORT!! Go 100% everytime and you will get more time to rest and DRINK YOUR WATER each round!!

Strength:

Strict Press
7-7-5-5-3

Friday, September 4, 2015

September 4 2015



Holiday weekend Schedule:
Friday - 1 Class at 5PM
Saturday - 1 Class at 8:30AM
Monday - 1 Class at 9AM (No PM Classes)
SPREAD THE WORD

Strength & Conditioning:

Teams of 2 complete 10 sets (5 each) of the following 7 round sequence:
Without stopping or dropping the bar 7 rounds of: 

1 Power Clean;
1 Front Squat;
1 Push Press (have bar land behind head, in rear-rack position);
1 Back Squat;
1 Push-Press (have bar land on chest, in front-rack position).

Partner 1 completes 1 full 7 round complex then partner 2 begins
Try to increase load each set




Wednesday, September 2, 2015

Sept. 2 2015



Conditioning:

For Time:

800M Run
150 Wallballs 
800M Run

Strength:
Barbell Row
5-5-5-5-5

Reminder:

You can use the parking lot on the corner of Tanner and W London st. if street parking is scarce.