Tag Archive
Friday’s Training
Friday's workout is a 2-part workout. Every minute on the minute start the round off with 5 burpees, for the remainder of the minute perform double dumbbell thrusters. When you reach 100 Thrusters you can rest, walk around and enjoy a sip of water. How many rounds will it take you? Then complete 4 rounds of: Pull-up Static Hold- Chin above the bar, any...»
More Jump Rope
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...»
Because you love burpees or “Like a ninja…”
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...»
Strength Training on Monday’s…Just for Sensei
1A) Goblet Squat 4 x 8 1B) Overhead Walking Lunges 4 x 16 8R/8L 1C) Spider Lunge with Rotations 4 x 16 8R/8L 2A) Pull-up 5 x 5 2B) Dips 5 x 5 2C) Renegade Row with push-up 5 x 10 (1 row on each side after each...»
Monday’s Training
Hope you had a great weekend. The Kettlebell Bodyweight Relay Challenge was tons of fun! There were a total of 11 teams who competed, everyone did an awesome job! Here's Monday's training: 1A) DB Front Squat- 4 x 8 1B) Weighted Step-up- 4 x 8R/8L 1C) Spider Lunge w/Rotation- 4 x 8R/8L 2A) Pull-ups- 4 x 5 2B) Dips- 4 x 5 2C)Ring Rows- 4 x...»
Fitness & Performance
1A) DB See-saw Presses 4 x 5R/5L 1B) Pull-ups 4 x 5 1C) Contra-lateral Push-up 4 x 10 1D) Ring Row 4 x 10 1E) Garage Run 2A) Cauldrons 3 x 16 8R/8L 2B) Palloff Presses 3 x 16R/16L 2C) Super Plank 3 x 8R/8L 2D) Jump Rope 3 x...»
Monday’s Training
I hope everyone had a great weekend. 5 rounds of. 1 Block run 20 kettlebell swings 10 Burpees 5...»
Upcoming Events at Urban Athlete
For a current list of upcoming events at Urban Athlete please go here: Urban Athlete Events Here's tomorrow's workout. 4 rounds of 40 seconds on...20 seconds off. Power-ropes Ring Rows Band rows Hanging Knee raises Stability Ball...»
Monday’s workout
Let's start off this week with some simple strength training and move gently into some metcon to finish up. 1A) Deadlift- 5 x 5 (5 reps means you should be lifting heavy) 1B) Pull-ups- 5 x 5 (add weight if needed or use a more advanced variation) Then complete a new round every 2 minutes for 20 minutes of 10 jumping lunges (10 reps...»
Lungs, legs and Lats
Don't forget to come weign-in. Team Brown is rocking by the way! 1 Garage Run (or 200 jump rope revolutions) 20 sit-ups 20 Box Jumps 5 Pull-ups 5 Dips 20 In & outs 3...»
