Week of 091624

 

A Few Announcements: 

Wednesday Sept 25th - 1 Class only at 4:30PM 

Monday Sept 30th - LAST 4:00PM Class

Schedule for the Month of October will be: 

Mondays - Adults 5PM, Kids 6PM
Wednesdays - Adults 5PM, Kids 6PM 
Fridays - Adults 4:30PM 
Saturdays - Adults 8:30AM 

*Adult Membership price will decrease to $65.00/Month for all members starting October 1st when reduced schedule begins.  

Week Of 091624

Monday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Inchworms 

20 Airsquats  

5 No Pushup Burpees 

10 Situps 

Conditioning: 25 Min Time Cap 

5 Rounds for Time of:

20 Burpees 

18/14 Cal Bike 

20 Situps 

20 KB Swings (Goal 53/35)

Strength:
 
Bench Press 

8-8-8-Max unbroken 

Using 70% 1 RM Across (adding 5% from last week)

Mobility:

3 Min Sumo Squat

Wednesday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

15 Toe Touches 

5 Kip Swings 

5 Burpees

10 Jumping Airsquats

Mobility:

3 Min Sumo Squat 

1 Min Twisted Cross Each Side  
1 Min Supine Twist Each Side 

Strength:
 
Inside 16 Minutes and in no More than 7 Sets establish a true 1 Rep Max Deadlift for the day..

Conditioning:

5 Rounds of 1:30 On/ 1 Min Off

15 Deadlifts (@ 40% 1RM)

12 Pullups 

Max Rep Front Squats 

* Same barbell for both (Load Cap of 185/135)

**MOVE FAST 

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

20 Toy Soldiers In Place 

10 Pushups 

15 Airsquats 

20 High Knees In Place 

 
Mobility: 
 
1 Min Pigeon Each Side 

1 Min Dragon Each side 

2 Min Puppy Dog

Strength:

Push Press 

7-7-7-7-7

Use 80% of 1 RM Strict Press across

Conditioning: 

10-15-25-35-25-15-10

Wallballs 

* Run all flights of stairs BETWEEN each set 

Saturday: Class AT 8:30AM

5 Rounds each for Time of: 

5 Clean and Jerks (155/105 Goal)

15 Box Jump Overs 

20 Medball Situps 

*Rest 2 Minutes Between Rounds 

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 090924

Week Of 090924

Monday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Inchworms 

20 Airsquats  

5 No Pushup Burpees 

10 Situps 

Mobility:

2 Min Sumo Squat 

1 Min Twisted Cross Each Side

1 Min Seated Forward Fold 

1 Min Seal
 
Conditioning: 13 Min Cap 

2 Rounds of: 

21 Front Squats (Goal 95/65)

15 Pushups 

Rest 1 Minute Then: 

2 Rounds of: 

21 Pushups 

15 Front Squats (Goal 135/95)

* Both weights should be something you can do unbroken in the first round, if not scale to an appropritate weight but make sure the 2nd couplet is heavier than the first.  

Strength:
 
Bench Press 

8-8-8-Max unbroken 

Using 65% 1 RM Across

Wednesday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Airsquats 

10 Pushups 

15 Situps 

10 Jumping Lunges 

Mobility:

1 Min Sumo Squat 
2 Min Seated Straddle  

1 Min Single Leg Forward Fold 
1 Min Childs Pose 

Conditioning: 20 Min Cap

For Time: 

50 Box Jumps 

50 Jumping Pullups 

50 KB Swings (53/35 Goal)

50 Walking Lunge Steps 

50 Knees To Elbows 

50 Empty Barbell Push Presses 45/35

50 Supermans 

50 Wall Balls

50 Burpees 

50 Double Unders 

Strength:
 
Barbell Row

5-5-5-5-5

Go Heavy! Make reps 4 and 5 very difficult but not bouncy..

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

20 Lunges

5 Rollover V Sits 

10 Airsquats 

5 Pullups 

 
Mobility: 
 
2 Min Standing Forward Fold 

1 Min Pigeon Each side 

2 Min Sumo Squat 

Strength:

Front Rack Lunges 

8-8-8-8-8

* Build to a heavy set of 8 and stay there for all 5 sets 

* Rest at least 2 minutes between sets 

* Take From the rack 

Conditioning: 

4 Rounds For Time of: 

30 Dumbbell Snatch (Goal 50/35)

15 Pullups 

Run 400M 

Saturday: Class AT 8:30AM

On The 4th Minute for 6 RDS Complete:

15/12 Cals Bike 

12 Toes To Bar 

8 (Barbell Movement)

* Rd 1 - Power Cleans 

* Rd 2 - Jerks 

* Rd 3 - Clean and Jerks 

Goal 95/65

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 090224

 

Week Of 090224

ANNOUCEMENTS:

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: No Classes Labor Day 

Get outside and enjoy your fitness, take at least a 60 min run, bike ride or walk...

Wednesday: Class at 4PM and 5PM

 
Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Kip Swings 

20 Toy Soldiers 

5 High Reach Burpees 

10 Air Thrusters 

Mobility:

1 Min Seal
2 Min Sumo Squat 

1 Min Twisted Cross Each Side
 
Conditioning: 16 Min Cap 

10-9-8-7-6-5-4-3-2-1 Reps For Time of: 

Thrusters 

Strict pullups (Single Ring Rows if none)

* 7 Pushups after each round 

Rds 10-9-8 = 95/65

Rds 7-6-5 = 115/75

Rds 4-3-2-1 = 125/85

* However you scale increase load in the same fashion (if using weights above ability should be to stay unbroken.)

Strength:
 
Strict Press 

8-8-8-Max unbroken 

Using 65% 1 RM Across

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

10 Airsquats 

20 Lunges

15 Toe Touches 

5 Rollover V Sits 

 
Mobility: 
 
2 Min Standing Forward Fold 

1 Min Pigeon Each side 

2 Min Sumo Squat 

Strength:

On The 3nd Minute for 5 climbing sets complete: 

5 Deadlifts + 5 Hang Cleans + 10 Front Rack Lunges 

*Warmup and start moderately heavy and then climb to a heavy set for the complex over the five sets-  Keep all sets unbroken 

Conditioning: 10 Min Cap 

3 Rounds for Time of: 

15/11 Cals Bike 

11 Lateral Burpees over the Bar 

1 Deadlift @ 315/225 (or 85% 1RM)

* Its a sprint, GO!

Saturday: Class AT 8:30AM

Every Minute On The Minute for 30 Minutes Complete: 

Min 1 - 50 Double Unders or Lateral Hops 

Min 2 - 12 Toes To Bar

Min 3 - 15 Box Jump Overs 

Min 4 - 18 Single Arm Devils Press 40/25

Min 5 - Rest 

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