Community
Sprinting in Mt Airy
Tuesday's Workout 3 Rounds 5/5 Lateral Box Jumps 10/10 Single Leg Reaches 15 Broad Jumps (outsdie - get some fresh air) 5 - 40yd sprints 4 Rounds 15 Sit Ups 30 Flutter Kicks 10 Contralateral Push...»
Look Out Saturdays!
1 Pull Up 2 Dips 3 Kettlebell Sumo Deadlifts 4 Snatches L/R 5 Presses L/R 6 Double Front Squats 7 Pledge Push Ups 8 Kettlebell Swings 9 Step Ups L/R Block Run 4 Rounds Anyone who has the uncontrollable urge to do some yard work, such shoveling dirt, digging up plants and bushes, moving some stones, breaking up cement, etc...please let me know. I wouldn't want to deprive you of the...»
Fat Burning Fridays
Jaosn and Dillon demonstrate the Kettlebell Power Bomb. If you thought regular old swings were tough, this variation is brutal! Your swings should be solid in form before trying this variation, and keep the reps low. Friday's Workout 60 seconds at each movement, 3 rounds Box Jumps Band Rows Kettlebell High Pulls 30 seconds at each movement, 4 rounds Burpees Jump Squats Hand Walk Outs Jumping Lunges Speed Rows Alternating Lateral Lunges Mountain...»
Tough As Nails Thursday
OHS Left OHS Right RDL Left RDL Right Rows from Push Up Position Left Rows from Push Up Position Right Complete each movement for 50 seconds. Take 10 seconds to rest or transition between movements. Complete 4 Rounds. Then... 10 - 40 yd sprints. Sprint 40 yards, briskly walk back to the start line, and repeat. Sprint through the finish line, don't stop short of the finish line. Second...»
Wicked Wednesday Workouts
[caption id="attachment_350" align="aligncenter" width="225" caption="Beautiful weather = beautiful outdoor workouts"][/caption] 3 Rounds of... Block Run Kettlebell High Pulls - 20 Jumping Pull Ups - 20 Lateral Lunges - 10/10 then 3 Rounds of... Sit Ups - 20 Single Leg Hip Bridges on Med Ball or Stability Ball - 10/10 Jump Rope - 100 revolutions Contralateral Push Ups -...»
Strength Mondays
Complete 7 Rounds with good form and challenging weight of... 3/3 Sumo Deadlift 5/5 DB High Pull 10 Feet-Elevated Push Ups 5 Goblet Squats 5 Double Overhead...»
Sweet Saturday Sensations
Step Ups with a hop 12/12 Hand-to- Hand Kettlebell Swings 20 Garage Run Renegade Rows No Push Up 12/12 Skip-garage length 5 Rounds then... Sit Ups 10 MB Hip Bridges 10 Plank 20 seconds 3...»
Fun Friday Workouts…
Leg and Lun Crank - 4 Rounds 24 Squats 24 Jump Squats 24 Alternating Reverse Lunges 24 Jumping Lunges Rest adequately between rounds. Then complete 4 rounds of... 24 Push Ups 24 Band Rows 24 Jumping Pull Ups 24 Mountain Climbers Rest adequatley between...»
Deadlifts and Pull Ups Oh My
7 Rounds to focus on form and weight... DB Snatch 3/3 Pull Ups 3-7 Sumo DL 5 Dips 1-5 Goblet Squat 5 FYI...Kettlebell Hell is back on the schedule for Thursday, May 22nd at 8pm. If you have kettlebell training experieince please feel free to show...»
This One’s for Your Heart Rate
60 seconds at each movement, with 30 seconds rest between rounds, for a total of 6 rounds Burpees Agility Ladder Sandbag Squats Plank Push Ups How's everyone doing with the weight loss challenge? Less than two weeks to...»
Subscribe To This Site
Subscribe to this site's RSS feed.