Complete each exercise for 40 seconds, rest 20 seconds between exercises, complete a total of 4 rounds of the following:

-TRX Knee Tucks
-Snatches Left
-Snatches Right
-Stability Ball Presses
-Jumping Lunges
-Wall Ball

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There are several of you who have registered for the Tough Mudder event coming up April 28th or 29th and/or May 12th or 13th. There are also some of you who are not sure if you could complete the Tough Mudder. We’ve decided to add a 6 week training program to help ramp you up for the Tough Mudder course.

The training will be held on Saturdays at 11:00am, each session will be a minimum of 90 minutes long. You will need to prepare yourself for running 12 miles and completing some pretty insane tasks/challenges along the course length.

We will only hold the class if a minimum of 10 people sign up for the training. The cost to members for the training is $90 for the six weeks. The cost to non members is $150 for the six weeks.

We will combine various lengths of running with strength building exercises to get you geared up for the Tough Mudder obstacles. As I am sure you are aware combining both running and strength events is a unique task to complete successfully. This Tough Mudder specific training will help you get your body ready for the challenging event.

The registration deadline for the Urban Athlete 6 week prep course for the Tough Mudder is Monday, March 12th.

Tuesday’s Workout:

1a) Kneeling Band Woodchoppers 4 x 10/10
1b) Cauldrons 4 x 5/5
1c) Foot Taps 4 x 40/40

2a) Sots Press 5 x 3/3
2b) Single Leg Deadlift 5 x 5/5
2c) Jump Rope 5 x 50

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In case you missed the first announcement… We will be adding a 10:00am Saturday class starting March 10th.

Complete each exercise for 50 seconds of work, rest 10 seconds between exercises. Take an additional 60 second rest between rounds.

-Power Ropes
-Burpees
-Stability Ball Exchanges
-Jumping Pull Ups
-Goblet Squats

Complete a total of 5 rounds

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Starting March 10th we will be adding a 10:00am Saturday class. Other responses to the survey and class ideas have been noted and we will do our best to add them when we can.

Complete as many rounds as possible with good form in 25 minutes.

-10 Ring Rows
-10 Contralateral Push Ups
-10 Hanging Knee Raises
-5/5 RDL
-5/5 Racked Reverse Lunges

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1a – 5 x 10/10 Band Rotations
1b – 5 x 10/10 Farmers Walk
1c – 5 x 10/10 Overhead Walks

2a – 5 x 5 Box Jumps
2b – 5 x 5 Pull Ups

3a – 3 x 8/8 Snatches
3b – 3 x 8 Medicine Ball Thrusters

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Thursday’s Workout

5/5 Weighted Lateral Lunges
10/10 Upper Body Step Ups
15/15 Single Leg Reaches
5/5 Single Arm Ring Row
10 Deep In & Outs
15 Band Push Downs

Complete 3-5 rounds.

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