Week Of 082624

 

Week Of 082624 

ANNOUCEMENTS:

MONDAY AUGUST 26 - 1 ADULT CLASS AT 5PM (NO 4PM) - 1 KIDS CLASS AT 6PM

MONDAY SEPT 2ND - LABOR DAY NO CLASSES 

WEDNESDAY SEPT 4TH - PRE-SEASON STRENGTH BIAS PROGRAMMING STARTS FOR KIDS CLASS EMAIL BRESLIN.DAVE@GMAIL.COM FOR INFO..

Monday: ONE Class at 5PM 

Warmup with 5 Mins of Bike then 3 Rounds of: 

45 Sec Bike Easy

10 Airsquats 

5 Inch Worms 

5 Kip Swings  

Mobility: 
 

2 Min Sumo Squat

1 Min Wrists Each Side 

1 Min Twisted Cross Each side 

Strength: 

8 Mins to Establish a 1 rep Max Strict Press

Conditioning:

2 Rounds for time of: 

25 Lateral Burpees

Max Unbroken Reps of  Strict Press

20 Lateral Burpees 

Max Unbroken reps of Push Press

15 Lateral Burpees 

Max Unbroken Reps of Push Jerks 

*Goal 115/75 or roughly 70% 1 RM Strict Press

Wednesday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

30 Singles 

10 Double Unders 

5 Kip Swings 

10 Airsquats 

Mobility:

1 Min Seal
2 Min Sumo Squat 

1 Min Leaning Lizard Each Side
 
Conditioning: 15 Min Cap 

2 Rounds for Time of: 
 

50 Double Unders 

15 Pullups (8 Strict For Those without kipping)

50 Double Unders 

20 Toes To Bar 

50 Double Unders 

40 Hand Release Pushups 

Strength:
 
Back Squat

10-10-10-10

Use Exactly 50% of your 1RM - Rest as needed between sets to stay unbroken 

Friday: Class at 4:30 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 

10 Pushups 

10 Situps 

5 Rollover V sits 

10 Airsquats 

 
Mobility: 
 
2 Min Standing Saddle

1 Min Lizard Each side 

1 Min Pigeon Each side 

Conditioning: 20 Min Cap 

3 Rounds for Time of: 

50/40 Cals Bike 

30 WallBalls

Run 400M 

30 KB Swings 

Goals: 53/35, Unbroken reps  

 

Strength:

Deadlift

10-10-10

*Use Exactly 50% of your 1RM - Rest as needed between sets to stay unbroken

Saturday: Class AT 8:30AM

As Many Rounds as Possible in 30 Minutes of: 

800M Run 

5 Clean and Jerks 

2 Rds of: 

5 Pullups 

10 Pushups 

15 Airsquats 

* 155/105 Goal or Roughly 80% 1 RM 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side

Single leg forward fold – 1 min each side

Puppy Dog Pose – 2 Minutes

Seated Forward Fold – 2 Minutes

Wrist Stretches – 1 Min Each Side

Twisted Cross – 1 Min Each Side

Butterfly Groin Stretch – 2 Minutes

Thread the needle – 2 Min each side

Seated straddle – 2 Minutes

Week Of 081924

Week Of 081924 

ANNOUCEMENTS:

MONDAY AUGUST 26 - 1 ADULT CLASS AT 5PM (NO 4PM) - 1 KIDS CLASS AT 6PM

MONDAY SEPT 2ND - LABOR DAY NO CLASSES 

WEDNESDAY SEPT 4TH - PRE-SEASON STRENGTH BIAS PROGRAMMING STARTS FOR KIDS CLASS EMAIL BRESLIN.DAVE@GMAIL.COM FOR INFO..

Monday: Class at 4PM and 5PM 

Warmup with 5 Mins of Bike then 3 Rounds of: 

45 Sec Bike Easy

10 Airsquats 

5 Broad Jumps 

3 Strict pullups 

Mobility: 
 

2 Min Sumo Squat

1 Min Down Dog

1 Min Leaning Lizard Each Side 

1 Min Wrists Each Side 

Strength: On the 1:30 for 7 sets 

1 Power Clean + 1 Hang Squat Clean + 1 Jerk 

*Climb AFA to an unbroken set of the complex 

Conditioning:

5 Rounds For Time of: 

12 Thrusters (Goal 95/65)

12 Hand Release pushups

12 Box Jump Overs 

Wednesday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

30 Singles 

15 Jump Squats 

5 Inchworms

30 Sec Plank 

Mobility:

2 Min Seated Forward Fold
2 Min Sumo Squat 

1 Min Half Front Split Each Side
 
Conditioning:
 

Complete as many rounds and reps as possible in 10 minutes of:

6 Lateral burpees over a dumbbell

12 Dumbbell Front-Rack Lunges

24 Double-Unders

*Goal Weight 50/35 

Strength:
 
Bench Press

8-8-8-8-8

Use 65% across

 
Friday: Class at 4:30 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 

5 Burpees

10 Hollow Rocks 

5 Rollover V sits 

10 Airsquats 

 
Mobility: 
 
2 Min Saddle

1 Min Lizard Each side 

1 Min Frog

Conditioning: 

3 rounds for time of: 

15 Pullups 

12 Calories Bike (Men and women)

*Rest the exact amount of time and repeat.

*If less than 3 strict pullups single ring rows strict, if more: Kip

 

Strength:

Deadlift

5-3-3-3-3

@ 75, 80, 80, 80, 80% 

Saturday: Class AT 8:30AM

On a running clock perform each for time: 

At 0:00

30 Power Snatches (Goal 115/75)

Rest Until 10:00 Then: 

30 Clean and Jerks (Goal 135/95)

Rest Until 20:00 Then: 

Run 1 Mile 

** Record all 3 times...

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side

Single leg forward fold – 1 min each side

Puppy Dog Pose – 2 Minutes

Seated Forward Fold – 2 Minutes

Wrist stretches – 1 Min Each Side

Twisted Cross – 1 Min Each Side

Butterfly Groin Stretch – 2 Minutes

Thread the needle – 2 Min each side

Seated straddle – 2 Minutes

Week Of 081224

Week Of 081224 

Monday: Class at 4PM and 5PM 

Warmup with 5 Mins of Bike then 3 Rounds of: 

10 Airsquats 

10 Jumping Lunges 

5 Broad Jumps 

 

Mobility: 
 

3 Min Sumo Squat

1 Min Seal

1 Min Seated Forward Fold 

Strength: 

Front Squat 

10-10-10-10

Use 55% Across 

Conditioning:

As Many Rounds as Possible in 20 Minutes Of: 

50 Box Step Ups (1 Step = 1 Rep - Any Way You Like)*

50 Walking Lunge steps

50 Situps 

** You May Alternate step ups, do them all on one side or do them as randomly as you like, "Chrissy Style." 

**20 Inch Box for Men and Women

Wednesday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

10 Pushups 

5 Strict Pullups 

10 Situps 

Mobility:

2 Min Seated Straddle
2 Min Sumo Squat 

1 Min Pigeon Each side 
 
Conditioning:
 
5 Rounds For Time of: 

Bike 15/12 Calories

12 Toes To Bar 

24 Dumbbell Snatches 

*Goal Weight 50/35 

Strength:
 
Strict Press

5-5-5-5-5

*Climb to a VERY Heavy set of 5

 
Friday: Class at 4:30 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 

10 Airsquats 

5 Burpees

10 Situps 

5 Rollover V sits 

 
Mobility: 
 
2 Min Sumo Squat

1 Min  Twisted Cross Each side 

1 Min Childs Pose 

Conditioning: 

4 Rounds For Time of: 

Run 400M 

24 Wallballs 

12 Push Jerks 

*Goal weight 115/75

 

Strength:

 

Barbell Row 

10-8-8-8-8 

Use the 10 set to gauge the 8's - Choose a difficult weight for it, if you think you could do 3 more reps without breaking form add 10% to it and stay for the remaining 8 sets, if reps 8,9,10 are a grind but still completed without bouncing, stay there and compete the 4 set of 8 with that same weight.  

 

Saturday: Open Gym AT 8:30AM

Suggested Strength and Conditioning Workout: 

3 Rounds For Time of: 

Run 800M 

42 KB Swings (53/35 Goal)

21 Pullups 

Single Ring Rows for anyone without 3 Strict Pullups, for those with, Kip....

OR if You're feeling beat up from the week, choose a 2 movements you'd like to work on and complete 5-8 Reps back and forth on a 20 Minute EMOM like this: 

Example: 

Min 1: 7 Overhead Squats (Very Manageable Load)

Min 2: 5 Strict Pullups 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side

Single leg forward fold – 1 min each side

Puppy Dog Pose – 2 Minutes

Seated Forward Fold – 2 Minutes

Wrist stretches – 1 Min Each Side

Twisted Cross – 1 Min Each Side

Butterfly Groin Stretch – 2 Minutes

Thread the needle – 2 Min each side

Seated straddle – 2 Minutes

Week Of 080524

Week Of 080524

Monday: Class at 4PM and 5PM 

Warmup with 5 Mins of Bike then 3 Rounds of: 

10 Airsquats 

20 Lunges 

15 Toe Touches 

10 Toy Soldiers

 
Mobility: 
 
3 Min Saddle

2 Min Sumo Squat

1 Min Seal

Strength: 

Front Squat 

5-3-1-2-2-2

*Climb From 60% to 80% for The Last 3 doubles

Conditioning:

As Many Rounds as Possible in 10 Minutes of: 

25 Sumo Deadlift High Pulls (53/35 Goal)

10 Dumbbell Snatches (50/35 Goal) 

5 Deadlifts @ 65% 1 RM (No Heavier than 275/185)

Wednesday: Class at 4:00PM and 5:00 PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Broad Jumps 

10 Airsquats 

8 Pushups 

5 Pullups 

Mobility:

2 Min Forward Fold
1 Min Sumo Squat 

2 Min Pigeon Strech each side 
 
Conditioning:
 
5 Rounds of 3 Mins on 1 Min off of: 

15 Toes To Bar 

15 Burpees To A Target 

Max Power Cleans in Time Remaining (135/95 Goal)

* If Using 135/95 It should not be more than 60% of your max Power Clean 

Strength:
 
Bench Press

5-3-1-2-2-2

*Climb From 60% to 80% for The Last 3 doubles

 
Friday: Class at 4:30 PM 
 
Warmup with 5 Mins of Bike then 3 Rounds of: 

10 Airsquats 

5 Burpees

10 Situps 

5 Rollover V sits 

 
Mobility: 
 
2 Min Sumo Squat

1 Min Supine Twist Each side 

1 Min Chids Pose 

Conditioning:

For Time: 12 Min Time Cap 

150 Wallballs 

* ON The 0-2-4-6-8 and so on until wallballs are complete stop and do 10 Pullups 

 

Strength:

 

Push Jerk

3-3-3-3-3

Take From the floor, use 70% Clean and Jerk Max Across all sets 

 

Saturday: CLASS AT 8:30AM

 

Strength and Skill: 

OT1:30 x 7

3 Snatch Pulls 

3 Hang Power Snatch 

3 Overhead Squats 

Climb AFA

Conditioning: 20 Min Cap 

5 Rounds For Time of: 

Run 400M 

15 Overhead Squats (95/65 Goal)

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side

Single leg forward fold – 1 min each side

Puppy Dog Pose – 2 Minutes

Seated Forward Fold – 2 Minutes

Wrist stretches – 1 Min Each Side

Twisted Cross – 1 Min Each Side

Butterfly Groin Stretch – 2 Minutes

Thread the needle – 2 Min each side

Seated straddle – 2 Minutes