Before we get into Friday’s workout, we wanted to pass along some information about this weekend’s Red Bull Flugtag.  Aaron and group of four other friends decided to enter this weekend’s Flugtag.  They built an awesome 15 foot flying Phillies baseball cap to participate in the event.  They need your vote to help them win.

To vote for Aaron’s team simply text TEAM28 to 72855.  There is no cost to do this, It’s just like sending a regular text message.  You may vote for my team up to 15 times, so please, stuff that ballot box!  Voting is open tomorrow at 11am and will continue through Saturday until 3:30pm.

You can check out the details here:

http://www.redbullflugtagusa.com/Philadelphia2010

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Now on to the Fierce Friday Workout:

• Block Run
• 10 Pull Ups
• 20 Pledge Push Ups
• 30 PalOff Presses
• 40 Kettlebell Upper Cuts
• 50 Alternating Swings

2 Rounds

Then…

Block Run

• 10 Deadlifts
• 20 Jump Squats
• 30 Ring Rows
• 40 45 – degree Walking Lunges
• 50 Sit Ups

2 Rounds

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Today’s workout is a good active recovery day workout.  Nothing too vigorous, just enough to elevate the heart rate and get the body moving.

Work at each station for 45 seconds, take 15 seconds to transition between exercises.  Complete a total of 5 rounds. Take no additional rest between rounds.

Enjoy!

• Agility Ladder Drills
• Flutter Kicks
• Spider Lunge w/ Rotation
• Lateral Bounding
• Single Leg Hip Bridge

Finish up with the infamous 9am 5-7 minute plank protocol.

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It’s that time…start today’s workout off with bottom-to-bottom tabata squats.

Then complete four more tabata rounds, resting one minute between rounds of:

• Pike Saws or Suspended Planks
• Single Leg DLs or Single Leg Reaches
• Kettlebell Swings
• Side Plank Variations

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I have received numerous request for more jump rope workouts…I love jumping rope so how could I deny our Urban Athletes of such wonderful request.

10 Hurdle Jumps or Box Jumps
10 DB Snatches 5R/5L
10 DB Thrusters
100 Jump Ropes

15 Hurdle Jumps or Box Jumps
14 DB Snatches 7R/7L
15 DB Thrusters
150 Jump Ropes

20 Hurdle Jumps or Box Jumps
20 DB Snatches 10R/10L
20 DB Thrusters
200 Jump Ropes

Finish with 3 rounds of

20 Cauldrons 10R/10L
20 Band Rotations
20 Super Planks 10R/10L

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Here’s a cool video of some very cool Burpee variations that we’ll be building upon in upcoming workouts. I know that makes you very happy.

Here’s Monday’s training.

4 rounds of:

16 Weighted Step-ups 8R/8L
16 Kettlebell Swings
16 Stability Ball Leg Curls

4 rounds of:

10 DB See-saw presses (10 total)
10 Pull-ups
10 Dips
20 Band Rows

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This workout will be just as tough as yesterday’s training. Maybe, but it’s all Molly’s fault.

1 Garage Farmers Walk- Grab 2 kettlebells, head back to the end of the garages and back.

20 Overhead Walking Lunges- 10 steps per leg. Use a MB or whatever.
20 Ring Rows
20 Kettlebell Highpulls

Here’s some cool research from Nike on barefoot running: Nike Barefoot Research

4 Rounds.

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