Thursday Workouts In Mt Airy
Kettlebell & TRX – 6:00am and 6:00pm Boxing Conditioning – 6:30pm Urban Athletics – 9:30am and 7:00pm Kettlebell & TRX Every 2 minutes for 20 minutes complete the following: 1a – TRX Jump...
View ArticleMondays in Mt Airy
Ladder: 1, 2, 3, 4, 3, 2, 1 reps of each… a – Pull Up b – Front Squat (each side) c – Landmine Press (each side) Then: 2a – Weighted Lateral Step Up 5 x 3/3 2b – Bent Over Rows 5 x 3/3 2c – Janda Sit...
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Sports Saturdays
If you’re looking for a different sporting event this weekend, consider joining up with the Urban Athlete team and participate in the ‘Partner 5k Farmer’s Walk’ for JDRF, the walk is on Sunday at the...
View ArticleThursdays and TRX in Mt Airy
Thursdays mean TRX for our Kettlebell workouts. Who doesn’t love a little combination of TRX and kettlebell training?! Kettlebell & TRX 6:00am and 6:00pm 1a – 1/2 TGU w Hip Bridge 5 x 3/3 1b – Pull...
View ArticleSports Saturdays
We want to wish all those running the Philly half and full marathon and the 8k good vibes! Strength Ladder! Complete 4, 2, 4, 2, 4, 2 reps of the following: a – Goblet Squat b – Pull Ups c – Double...
View ArticleThursday Workouts in Mt Airy
Thinking about strength today… Urban Athletics 9:30am and 7:00pm Ladder 1, 2, 3, 4, 5, 4, 3, 2, 1 reps of: a – Pull Ups b – Weighted Lateral Lunge (reps per side) c – Landmine Press d – Racked Step Up...
View ArticleSunday Snow Day Workout Day
We are open this morning, although we do not have access to the parking lot. There is a walking path from the Germantown Avenue entrance, you will not be able to park in the parking lot. If you do...
View ArticleThursday Workouts In Mt Airy
Timed Intervals Kettlebell & TRX 6:00am and 6:00pm 20/20 x 4 1a – Snatches Left 1b – Snatches Right 1c – TRX Jump Squats 20/20 x 4 2a – TRX Knee Tucks 2b – Sling Shots 2c – Rope or Bar Jumping...
View ArticleChilly Sports Saturdays…
Stay warm this weekend! Complete as many rounds as possible with good form in 30 minutes of: 1a – Weighted Lateral Lunges x 8/8 1b – Stability Ball Knee Tucks x 12 1c – Single Arm Thrusters x 4/4 1d –...
View ArticleMonday Workouts In Mt Airy
Strength workouts on Monday start the week off right! Stay warm out there UA, it’s cold…brrr. Monday’s Workout: 1a – Front Squat 5 x 3/3 1b – Pull Ups 5 x 3-5 1c – Single Leg TRX Hip Bridge 5 x 8/8 2a...
View ArticleTuesday Workouts in Mt Airy
This one will warm you up a little bit… ENDURANCE Complete each exercise for 60 seconds. Rest 20 seconds between exercises. Complete a total of 4 rounds of: a – Band Squat Row Combo b – Clean and Press...
View ArticleStrength Day Saturday
Strength Day Saturday… Complete 6-8 Rounds of: a – Hanging Knees to Elbows x 5 b – Single Arm RDL x 3/3 c – Single Side Racked Walks x 2/2 lenghts d – Press x 5/5 e – Double Farmer’s Walk x 2 lengths
View ArticleMonday Workouts in Mt Airy
We’re in the final two weeks of the Lifestyle Challenge and have seen some major successes, from loosing 10lbs, to decreased body fat % and practicing mindfulness with breaking-up with self-sabotage....
View ArticleWorking Out for the Weekend
In strength we trust. Today, we work for 39 seconds in honor of Ryan’s birthday, happy birthday Ryan! 1a – Single Leg Squat to Box 7 x 3-5 each side 1b – Dips 7 x 3-5 1c – Two Arm Overhead Hold 7 x...
View ArticleSports Saturdays
Complete all 50 reps of each exercise before moving on to the next. 1 – Box Jumps 2 – Push Ups 3 – AbMat Sit Ups 4 – Single Arm Dumbbell High Pulls 5 – Wall Ball or Thrusters After each set of 50...
View ArticleSports Saturdays
1 – Skill Work: Kettlebell Cleans 2 – Every minute on the minute for 15 minutes: a – Kettlebell High Pulls x 5-7 b – Slam Ball x 5-7 c – Jumping Lunges or Striders x 5/5 3 – Every minute on...
View ArticleMonday Workouts In Mt Airy
1a – Turkish Get Up 5 x 1/1 1b – Landmine Press 5 x 5/5 1c – Front Squat 5 x 5/5 1d – Pull Ups 5 x 3-5 1e – Weighted Lateral Lunge 5 x 5/5 2 – Alternating Step Ups x 5 minutes
View ArticleThursday Workouts in Mt Airy
1a – TRX Knee Tucks 4 x 15 1b – Kettlebell High Pulls 4 x 15 1c – Single Side Overhead Walks 4 x 3/3 lengths (or outside the driveway length) 2a – TRX Rows 4 x 15 2b – Floor Press 4 x 10 2c – Single...
View ArticleMonday Workouts In Mt Airy
Endurance days… 1a – Step Up to Reverse Lunge 4 x 12/12 1b – Clean and Press 4 x 8/8 1c – TRX Knee Tucks or Pikes 4 x 12 2a – Band Rows 4 x 20 2b – Squats 4 x 20 2c – Jumping Pull Ups 4 x 20 2d –...
View ArticleHump Day Workouts
1a – High Windmill 6 x 3/3 1b – Pull Ups 6 x 3-5 (add weight if needed) 1c – Banded Dead Bug 6 x 5/5 1d – TRX Hip Bridge 6 x 8 2a – Foot Taps 4 x 30-45 seconds 2b – Ball Jacks 4 x 30-45 seconds 2c...
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