Friday’s Workout

1) Agility Ladder

30 seconds on 15 seconds off for 4 rounds of:
2a) Upper Body Step Ups
2b) Pistols – alternating sides
2c) Foot Taps
2d) Single Leg Reach – alternating sides

20 seconds on 10 seconds off for 8 rounds of:
3a) Jump Rope
3b) Planks

1a) Cauldrons 4 x 5/5
1b) Kettlebell Upper Cuts 4 x 5/5
1c) Band Rotations 4 x 10/10

2a) Snatches 4 x 5/5
2b) Lateral Lunges 4 x 5/5
2c) Hanging Straight Leg Raises 4 x 5

3) Finish with picking two of the following:
-500m Row
-Block Run
-2 minutes of Jump Rope

Check out the Grand Re-Opening of Roots Inc, tomorrow night, Thursday 5/17, from 5:00pm – 8:00pm

8436 Germantown Avenue

Wednesday’s Workout:

1a) Weighted Step Ups 3 x 8/8
1b) Jump Squats 3 x 8

2a) Pull Ups 5 x 3-8
2b) Push Ups 5 x 8-12

3a) Medicine Ball Cleans 3 x 10
3b) RDL 3 x 5

Complete all four rounds of each exercise before moving on the next exercise. Each round of each exercise will be performed at four different work/rest intervals. Complete each exercise using the following intervals:

50/10, 40/20, 30/30, 20/40

Complete the following exercises:
-Kettlebell Swings
-Goblet Squats
-Ring Rows
-Burpees
-Stability Ball Hip Bridges
-See Saw Press
-Full Contact Twists

If you start with kettlebell swings, you will do 50 seconds of swings, followed by 10 seconds of rest, 40 seconds of swings followed by 20 seconds of rest, 30 seconds of swings, followed by 30 seconds of rest and 20 seconds of swings followed by 40 seconds of rest. You will follow this time ladder for all of the exercises listed above. Take no additional rest when switching exercises.

-Rowing
-Jumping Pull Ups
-In and Outs
-Power Ropes
-Plank

-Step Ups w/ Reverse Lunge
-Jump Rope
-MB Squat Thrusts
-Bent Over Rows
-Planks
-Tight Band Rotations

Friday’s Workout:

1a) Vertical Press 3 x 8/8
1b) High Pulls 3 x 8/8
1c) Single Leg Deadlift 3 x 8/8

2a) Ring Rows 4 x 12
2b) Band Woodchoppers 4 x 6/6
2c) Kettlebell Upper Cuts 4 x 6/6
2d) Reverse Lunges 4 x 6/6

Finish: Every minute for 5 minutes do X# of Burpees.

Burpees and Burgers is just around the corner so we must start practicing in order to double the money we raised last year!

Join in on the fun at the Urban Athlete Olympics, next Sunday, May 20th. Following the Olympics will be our member appreciation potluck brunch! We kick things off at 10:00am.

THERE WILL BE PRIZES!!

You don’t have to compete in every event but you certainly can if you like. Are there any predictions for the number of push ups in two minutes?

Please sign up on the sign up sheets at the gym for the events you plan on participating in. Please also sign up for the potluck with what you plan to bring. Come in and have some fun!

Thursday’s Workout:

First – Hill Run

Then – Every two minutes for 20 minutes complete to the following.

-12 Jump Squats
-8-12 Push Ups
-12 Kettlebell Swings
-8/8-12/12 Speed Rows

The remaining time in each two minute interval is your rest.
You may choose to hold a plank position during your rest.

-Power Ropes
-Wall Sit
-Band Pull Aparts
-Partner Med Ball Drills
-Good Mornings

If I didn’t know any better…meaning, I was told and the badge of completion…Kim doesn’t look any different from her before Broad Street Run pose to after!

Before:

After:

Great job Kim!

Tuesday’s Workout

1a) Weighted T-Rotations 5 x 5/5
1b) Overhead Squat 5 x 5/5

2a) Weighted Step Up 5 x 5/5
2b) Stability Ball Alphabet 5 x 1

3a) Scapular Pull Ups 5 x 10
3b) Low Windmills 5 x 3/3 – 5/5