If you have Facebook or FourSquare accounts and run those apps on your mobile device (yes, that made me sound like a geek) be sure to check in at Urban Athlete when you get there!  All your friends want to know where you’re getting these killer looking bodies!

Now on to what gets those bodies looking like Urban Athletes:

• Snatches L/R (30 seconds each side)
• Band Chest Presses
• Ring Rows
• Alternating Reverse Lunges

Complete each exercise for 60 seconds.  Complete a total of 4 rounds. At the end of the 2nd and 4th round complete a hill run.

Announcements / Reminders:

• The Friday evening MMA Conditioning Class will be taught by Vasil starting this Friday.  Don’t miss out!
• The Kids Jiu-Jitsu Program starts on Saturday, September 11th at 9am, ages 5+.
• Starting Saturdays in September (ongoing) Sports Saturdays, wear your favorite sports jersey, t-shirt, hat, etc to the workout, show your team’s spirit. (Let’s go PSU…I’m just suggesting…)
• On Sunday, September 19th @ 9am @ Valley Green Inn we’ll be celebrating National Talk Like A Pirate Day with a festive trail run dressed as PIRATES!

Thursday’s Workout:

1a) Hanging Straight Leg Raises 4 x 24

1b) Shuttle Runs (running/side shuffle/etc) 4 x 6

1c) Squat Thrusts 4 x 24

2a) Jumping Pull Ups 4 x 20

2b) Step Ups 4 x 10/10

2c) Pledge Push Ups 4 x 20

Here are some of the new classes that are starting at Urban Athlete:

Kids Jiu-Jitsu starts this Saturday, September 11th at 9am.  Kids Jiu-Jitsu will also meet on Tuesday and Thursday evenings at 5:15pm.  This is a great way to introduce your child to self-defense and the art of brazilian jiu-jitsu.

Fit Yummy Mummy Class begins on October 4th.  This class is specifically designed for Moms who want to get their bodies back!  It will meet for 12 weeks, three times a week.  Ask Pamela or Jason for more details, and we’ll post the specifics soon!

Well… That’s because the winning team had one of our very own members on board.  That’s right, Aaron’s team was the winning team this year.  He and the rest of his team, including Little Sarah’s husband built a flying Phillies hat.

Who knows, maybe their Flugtag is the reason for the Phillies taking first place!

Check out the news real, below, you’ll see the hat fly off the pier around the 40 second mark, followed by all 10s across the board from the coaches. Nice work Aaron, congrats!

Now for Wednesday’s workout:

1a) One Legged Squats 3 x 5/5
1b) Single Leg Deadlifts 3 x 5/5

2a) Agility Ladder Drills 4 x 60 sec
2b) Partner MB Chest Passes 4 x 60 sec
2c) Kettlebell High Pulls 4 x 60 sec
2d) Sling Shots 4 x 60 sec

Complete a total of 4 rounds. Complete the 1st and 2nd rounds back to back with no rest, then complete the 3rd and 4th rounds back to back with no rest.

Finish up with Partner Plank Reaches.

1a) Kettlebell Swings 5 x 25

1b) Pull Ups 5 x 5

2a) Hurdle Jumps 4 x 10

2b) Garage Sprint 4 x 1

3a) Full Contact Twists 3 x 12

3b) Band Rotations 3 x 12/12

3c) Paloff Presses 3 x 12/12

Lemon Pepper Rosemary Chicken & Tarragon Orange Squash – Grilled to Perfection

Now on to Saturday’s Workout:

30 seconds on / 30 seconds off, for 5 Rounds, with no additional rest between rounds:

Renegade Rows
Double Overhead Presses
Double Front Squats

Finish With…

2 minute intervals of:

Jump Rope
Squats
Plank Variations

Complete 3 rounds with 1 minute rest between rounds.

REMINDER: Urban Athlete will be closed on Labor Day, Monday, September 6th. All morning classes will return to the 9am start time Monday-Friday, with 10am classes on Tuesdays and Thursdays.

Enjoy the weekend!

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

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

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.

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

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

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