A cool running video for you…Molly?

1A) 10 Jumping Lunges 1B) 10 Weighted Step-ups 1C) 10 1-Arm Kettlebell Deadlifts 5 Rounds. 2A) 20 Band Rotations- 10R/10L 2B) 20 Paloff Presses-10R/10L 2C) 10 Walkout Push-ups 4...»

Bringing It On

A slightly cardiovascular component Agility Ladder Drills Jumping Jack Variations Push Up Variations Jump Rope Sit Throughs Finish each round with a garage run.  Complete 4...»

Start off with the Plank Complex for 4 Rounds. Partner Band Complex 5 Rounds for Each Person 5/5 Forward Lunges 10 Jump Squats 5/5 Mountain Climbers 15 Foot Bear Crawl . 4 Rounds of 15/15 Partner Band Rows 10/10 Partner Med Ball...»

Saturday Workouts in Mt Airy

1 minute of each for 5 rounds... Band Rows Lateral Lunges Jumping Pull Ups Single Leg Reaches Clockwise/Counterclockwise Jumps Mountain...»

New Trial Workout Times Added

Just a reminder that this week we have two 12pm class times set up. These are 30 minute workouts, that differ from the regular daily workout, with the intended goal of getting a lot of work done in a little bit of time. Especially perfect for the busy person to get in a workout during the lunch hour,...»

Switched Up the Days

There was a bit of confusion and the thought of challenge during Friday morning. So, we're doing the F3 workout on Saturday and this was the workout we did today... At the top of every two minutes complete the following... 5/5 Snatches 10 Kettlebell Swings 10 Box Jumps 10 Double Push...»

Monday Bootcamp Madness

Monday Morning Madness 50 Squats 25 Contralateral Push Ups 50 Reverse Lunges 25 Squat Thrusts 50 Box Jumps 25 Pledge Push Ups 50 Broad Jumps 25 Speed Rows (per...»

Strong Work at Urban Athlete

[caption id="attachment_729" align="aligncenter" width="422" caption="Joe and Evan working hard on their conditioning."][/caption] If you aren't getting your Urban Athlete Updates email every Friday be sure to let me know.  You don't want to miss out on what we're sending. 7 Rounds, focus on form and strength 5/5 Half Get Ups 3-7 Dips 10 Kettlebell High Pulls 3/3 Suitcase Deadlifts 10 Knees to...»

Turkish Get Ups

The theme for Saturday's workout is Turkish Get Ups. Here's a quick video to get you familiar with the TGU. Saturday's Workout... Warm Up with some tire flipping, battling ropes, and jump rope. Then, consistent work for 25 minutes of... Turkish Get Ups - 3/3 Skip - Garage Length Box Jumps - 10 Speed Rows - 10/10 Band Wood Choppers -...»

Strength In Numbers

Today's focus is on strength. You'll work in 30 second intervals and have an equal 30 seconds of recovery time. Use heavier weights where you are able. Complete for a total of 5 rounds. -Deadlift -Double Press -Dumbbell Snatch Left -Dumbbell Snatch Right -Ring Rows Finish with this... 10 Box Jumps 1 Garage Run 4...»