Tag Archive
Snow, No Snow, Snow, No Snow
So far we're scheduled for regular classes on Saturday morning. Be prepared. If it does snow, even if it's just a little, please be sure to bring a second pair of sneakers to wear during your workout. Sally suggested interval shoveling, but I guess we'll let you do that at home on your own. Saturday's Workout 1A) Kettlebell Swings (any variety) 1B) Kettlebell Upper...»
Saturday Smackdown
1a) Lateral Bounding 1b) Sandbag Bear Hug Reverse Lunges 1c) Ring Rows 1d) Unilateral Rack Holds 1e) Wall Sits 1 minute at each exercise, rest 1 minute between rounds, complete 5 rounds....»
Metabolic Saturdays
Jump Rope x 100 Sit Ups x 20 Jumping Pull Ups x 20 Jump Rope x 100 Flutter Kicks x 20 Band Rows x 20 Jump Rope x 100 Squats x 20 Supermans x 20 3...»
Thursday Workouts in Mt Airy
1a) Renegade Rows 3 x 60 seconds 1b) Lateral Lunges 3 x 60 seconds ~~~ 2a) Jumping Pull Ups 4 x 30 seconds 2b) Agility Rings 4 x 30 seconds 2c) T Stabilization Rotations 4 x 30 seconds 2d) Crab Walk 4 x 30 seconds ~~~ 3a) Single Leg Hip Bridge 3 x 20/20 seconds 3b) Planks 3 x 40...»
Monday Workouts
Push Press Left Overhead Hold Left Push Press Right Overhead Hold Right 30 seconds of each, for 3 rounds, rest 60 seconds between rounds. Then. . . Squat Jump Squat Reverse Lunges Jumping Lunges 30 seconds of each, for 4 rounds, rest 60 seconds between rounds. Finish with... Hip Bridges (use the SBs, the MBs, the PlyoBoxes, etc) 3 x 15 Hip Flexor Stretch 3 x 20sec/20sec Push Ups 3 x...»
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...»
Taking it back on Tuesdays
Well, JCB and I are back in town! We missed you all the Urban Athletes, but we got a lot accomplished in Louisville, and had a blast presenting our kettlebell training to about 100 other business owners! We hope some of your friends are able to make it in this week to try out the workouts! In the meantime, Nick sent...»
Friday Conditioning Circuit
Complete 1 minute of each exercise below. Complete 5 rounds. Take 1 minute of rest between rounds. Power Ropes Dribbling Atomic Push Ups Jump Rope Agility Ladder...»
Fight Club Results
It appears we missed a good one at Fight Club this morning. Friday Finisher Workout 50 sec on / 10 sec off for 5 Rounds Kettlebell Swings Jump Rope Burpees Band Rows Box Jumps REMINDER: There are now classes on Friday afternoon at 4pm and 5pm. ...»
Something New
Stay tuned to the blog for what's new starting next week. I know the anticipation has got to be killing you. In the meantime, for Saturday... Start of with 3 Rounds of the Plank Complex Then 5 Rounds of Snatches 12/12 Jumping Pull Ups 24 Front Squat 6/6 Squat Thrusts 12 Horizontal Flutter Kicks 24 Hanging Knee Raises...»
